Protein-Packed Healthy Toddler Muffins (real food, paleo, gluten free, dairy free, refined sugar free)

Looking for a healthy toddler muffin without all the junk? Look no further! These delicious muffins are real food, paleo, gluten free, dairy free and refined sugar free. YUM!

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Looking for a healthy toddler muffin without all the junk? Look no further! These delicious muffins are real food, paleo, gluten free, dairy free and refined sugar free. YUM!

Looking for a healthy toddler muffin without all the junk? Look no further!

It seems like all toddlers go through a picky phase. Sarah (my 1-year-old) is my most adventurous eater, but lately even she is starting to get opinionated about what she likes and doesn’t like.

She’s not crazy about meats right now, so I wanted to find something with a lot of protein.

On the hunt for a healthy toddler muffin

I searched the web to find the perfect protein-packed healthy toddler muffin, but I couldn’t find one without refined sugar or flour. So I used inspiration from this recipe to create my own.

(To avoid inflammation and leaky gut, we are holding off on gluten as long as possible.)

The spinach in these healthy green toddler muffins provides vitamin a, vitamin c, potassium, iron, calcium, magnesium, and a little bit of protein.

But the majority of the protein in this recipe comes from the eggs, almond meal, and hemp seeds.

healthy toddler muffin


Ingredients for this recipe include:

Unsweetened applesauce (or baby food puree of your choice), eggs, vanilla, fresh spinach, banana, maple syrup, coconut oil, almond meal, cassava (or your other favorite gluten-free) flour, baking powder, salt, baking soda and (optional) hemp seeds.


baby food veggie puree

To make:

Measure out about 1/2 cup of unsweetened applesauce, or any puree you’d like. For this batch, I used HappyTot Organic Super Foods blend. It has pear, mango, spinach, and super chia. One pouch equals almost 1/2 cup.

The great thing about this recipe is that it’s pretty much fool-proof. You don’t have to use exact measurements.

healthy toddler muffin

Add applesauce (or puree), eggs, vanilla, spinach, banana, maple syrup, and coconut oil to blender. (I use this personal blender. Just the right size!) Blend until smooth.


healthy toddler muffin


Next, measure out your dry ingredients. Isn’t this almond meal beautiful? PS – My mother-in-law gave me these adorable mason jar turquoise measuring cups. LOVE! You can find them here.



flour pouring in bowl


Pour the spinach-egg-banana-etc. mixture from your blender into a large mixing bowl. Add remaining dry ingredients.

healthy toddler muffin

Mix on low speed for about two minutes, or until everything is well-incorporated. Side note: my awesome mom gave me this KitchenAid Stand Mixer for Christmas several years ago. It is by far my fave kitchen gadget ever.



filling muffins

Place 12 muffin liners in a cupcake pan. (I use these silicone muffin molds. They work great and you don’t even have to spray them to keep the muffins from sticking.)

Once the batter is ready, fill your cups about 3/4 of the way full. (I use this scooper to fill them without spilling.)

After you’ve filled them (this recipe makes about 12 muffins), place in an oven that has been pre-heated to 350 degrees. Bake 15-17 minutes or until a toothpick comes out clean.


veggie muffins


Allow muffins to cool slightly and then remove from silicone molds. If you have any leftover you can keep them in the fridge for a couple of days or freeze. I keep a batch in the freezer for when I need a quick snack for Sarah.

healthy toddler muffin



Protein-Packed Healthy Toddler Muffin

Yields 12 muffins


–  1/2 cup unsweetened applesauce or baby food puree of your choice
–  4 large eggs
–  2 teaspoon vanilla
–  2 cups fresh (uncooked) spinach
–  1 ripe banana
–  1/4 cup maple syrup (NOT pancake syrup, ha!)
–  2 tablespoons coconut oil
–  1 cup almond meal (almond flour works, too!)
–  1/2 cup cassava flour (or substitute coconut or other gluten free flour if you do not do cassava)
–  1/2 tablespoon hemp seeds (You can omit if you do not have, but they add extra protein and omegas)
–  1 teaspoon baking powder
–  1/2 teaspoon salt
–  1/2 teaspoon baking soda


1- Preheat oven to 350 degrees.
2- Place the first seven ingredients (puree/applesauce, eggs, vanilla, spinach, banana, maple syrup, and coconut oil) into a blender and blend until smooth. You can also use a food processor if you don’t have a blender.
3- Pour liquidy spinach mixture from blender into a large mixing bowl.
4- Slowly pour in remaining dry ingredients and mix with the wet ingredients until well-incorporated. (About two minutes on low speed if using a mixer. You could also mix by hand.)
5- Scoop the batter into silicone muffin molds. Fill about 3/4 full.
6- Bake about 15-17 minutes or until a toothpick comes out clean.

Please let me know in the comments if you try these! I’d love to know how it goes!

PS- Check out another variation of this muffin! Paleo Pumpkin Spice Muffins Mmmm…so good!

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  1. Hey, Marianna! I saw you last night in the Brilliant Moms launch class and popped over to your blog to check it out. Love what you’re doing here! Just followed on FB as well. Thought I’d pop in since we’re in the same niche. Hope to see you around! P.S. Definitely trying these muffins for my little guy.

    • Bethany! Thanks so much for popping by! I love meeting bloggers in my niche. I hope your little one loves the muffins! I’m heading over to follow your blog now…I’m also gonna shoot you an email! 🙂 Nice to “meet” you!! 🙂

    • Yes, you could totally substitute flax seeds for the hemp seeds. It may change the texture slightly. (Not sure if you’ve ever used hemp seeds/hemp hearts before, but they are pretty soft.) Let me know how it goes! 🙂

  2. Made them into mini muffins. And even if babe doesn’t like them, I’ll eat them for a healthy snack! They’re delicious! I used one of the many food pouches I had, so I had a mix of fruit/veggies in there. I also just used all whole wheat flour (we grind our own wheat) instead of almond meal. And for mini muffins I only baked them for approx 14/15 minutes

    • Awesome! Mini muffins are a great idea! I’m glad you liked them! I love this recipe because there’s limitless things you can do with it. Lately I’ve been adding a bit of cocoa powder to give them a chocolatey taste! Thanks for stopping by! 🙂

  3. Do you happen to know how any calories would be in each muffin? My daughter is a slow gainer so we need to pack in the calories, but we try to do it the healthy way!

  4. Tasted so good! I make my toddler muffins similar to this often and always (ALWAYS 😭) have an issue where the muffins are just too wet and won’t really cook in the middle. Next time I’ll add more flour or almond meal and hope that helps 💓💓

    • I’m so happy you loved the taste! Hmmm..if it always happens, I wonder if it could be your oven? You may need to cook them a little longer…orrrrr, you could try making mini muffins!

  5. Could you substitute Chia seeds for the Hemp seeds? I just have an open bag of chia seeds that I’d like to find uses for other than overnight oats. I’ve never baked with them, though.

    • I haven’t tried this with frozen spinach. I think it would alter the taste and texture…personally I’d stick with fresh. If you give it a try, let me know how it goes!

  6. Could I use just regular all purpose flour 1 1/2 cups in place of the almond and coconut flour? Or would it affect the density too much?

  7. I steamed frozen spinach and steamed cranberries, I used honey because I didnt have maple and used chia seeds. I also snuck in some chic peas! It came out great, thanks for sharing

  8. I made these with 1-1/2 C AP flour and it turned out great! My toddler loves it. I replaced syrup with just more veggies.

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