Sneaky Mommy Muffins (vegan option)

Desserts & Baking, Kids, Snacks

A basket full of Sneaky Mommy Muffins: Designed by a Registered Dietitian, these "Fruit and veggie" muffins filled with healthy vegetables, fibre, lightly sweetened with a vegan option! These freeze beautifully.

Sneaky Mommy Muffins are SUCH a genius way to cram a few extra veggies into your kids snacks … and they won’t have a clue!

Ok, let’s be real here.  Getting kids (and some adults) to eat veggies is like pulling teeth some days.  And since I’m not above trickery my friends, I figured I would share these super awesome fruit and veggie muffins with you to make for your own clan for a healthy breakfast, lunchbox addition or a healthy portable snack for you to throw into your purse on your way out the door!

I’d love to say that I threw these muffins together in a pinch over morning coffee between brushing teeth and tying shoe laces (both chaotic events for the record), but that would be a big fat lie.  No, I made literally 220 muffins (no exaggeration) before I got these right.  If you followed me on Instagram stories you saw the evidence. Piles of muffins EVERYWHERE.  Because I just couldn’t quite get them perfect.  The first batch was too dry, the second was also too dry, then I overcompensated and made them way too moist (still edible, but basically soft pucks) … eventually I created this muffin that I feel is pretty close to perfection.  If I weren’t a dietitian you may have caught me feeding muffins to my family for three square meals a day!

A basket full of Sneaky Mommy Muffins: Designed by a Registered Dietitian, these "Fruit and veggie" muffins filled with healthy vegetables, fibre, lightly sweetened with a vegan option! These freeze beautifully.

A basket full of Sneaky Mommy Muffins: Designed by a Registered Dietitian, these "Fruit and veggie" muffins filled with healthy vegetables, fibre, lightly sweetened with a vegan option! These freeze beautifully.

These muffins aren’t too sweet, have plenty of fibre in them, use extra virgin olive oil (my favourite oil), hide vegetables (hello vitamins, fibre and antioxidants) and freeze beautifully.  Oh yes, and your house will smell AMAZING!  I mean, does it get any better than that?  One of the things that I love about making muffins is that it is a two bowl, three step process that anyone can handle, requiring no fancy gadgets or mixers, just some good old fashioned elbow grease.  If you’re looking to expand your muffin recipe collection, try these mouth watering Blueberry Lemon Ricotta Muffins (Charlie’s favourite), these Orange Hemp Muffins, or for a savoury twist, these Veggie Muffins.

A couple of things about these muffins. Of course if you’re making these for lunches leave out the nuts and use a nut-free milk. Also, if you choose to substitute the eggs with the flax eggs to make them vegan (or if you’ve run out of eggs – honestly, keep milled flax on hand regardless of your situation), keep in mind that you’ll end up with a denser muffin.  I made them both ways and they were gobbled up!  I haven’t tried them with gluten free flour, but many of you have with great success: use a 1:1 blend (President’s Choice makes a good one as does Bob’s Red Mill).  A couple people commented that they subbed out spelt flour for the whole wheat flour with success!  And if you have a crew that doesn’t like blueberries try raisins or blackberries instead!

A basket full of Sneaky Mommy Muffins: Designed by a Registered Dietitian, these "Fruit and veggie" muffins filled with healthy vegetables, fibre, lightly sweetened with a vegan option! These freeze beautifully.

A basket full of Sneaky Mommy Muffins: Designed by a Registered Dietitian, these "Fruit and veggie" muffins filled with healthy vegetables, fibre, lightly sweetened with a vegan option! These freeze beautifully.

I would LOVE to hear if you make these and how your family enjoys them!

Hope your first week back after the holidays has been a GREAT one!



A basket full of Sneaky Mommy Muffins: Designed by a Registered Dietitian, these "Fruit and veggie" muffins filled with healthy vegetables, fibre, lightly sweetened with a vegan option! These freeze beautifully.
4.94 from 47 votes

Sneaky Mommy Muffins

These muffins are easy to prepare, loaded with vegetables and whole grains and studded with blueberries to make them completely irresistible.  These can be made vegan by substituting the eggs for flax eggs (note, it will make the muffins more dense, but equally delicious!).  Leave out the nuts and use a nut free milk if you're making these for school lunches of course!

Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 18 muffins
Author Fraîche Nutrition


  • 1 cup old-fashioned oats
  • 1 1/2 cups whole wheat flour
  • 1 cup all-purpose flour
  • 1/2 cup brown sugar
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 tablespoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon allspice
  • 1/2 teaspoon salt
  • 1 cup toasted chopped walnuts or pecans (optional)
  • 3/4 cup extra virgin olive oil
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla
  • 2 eggs, well-beaten (see notes for flax egg substitution)
  • 1/2 cup unsweetened milk of choice (almond, oat, soy etc)
  • 1 cup grated raw beets, peeled
  • 1 cup grated raw carrots, peeled
  • 1/2 cup grated apple or pear (skin left on)
  • 1 1/2 cups frozen blueberries


  1. Preheat the oven to 375F and line a 12-cup muffin tin with paper liners (if you have 2 tins, line an additional 6 cups with liners).

  2. In a large bowl, mix together the oats, whole wheat flour, all-purpose flour, brown sugar, baking powder, baking soda, cinnamon, nutmeg, allspice, salt and nuts. Whisk together to combine.

  3. In a separate medium bowl, combine the olive oil, maple syrup, vanilla, eggs or flax eggs, almond milk, beets, carrots, apple and pear.  

  4. Stir the wet ingredients into the dry ingredients, folding until incorporated (do not over mix). 

  5. Fold in the frozen blueberries, divide the batter among the muffin tins, and bake until they are golden brown around the edges and a toothpick inserted in the middle comes out clean, about 30-35 minutes.

    Place on a cooling rack and store at room temperature in a covered container   for up to 5 days or in the freezer for up to 1 month.

Recipe Notes

To substitute the two eggs, in a small bowl mix together 2 tablespoons of milled (ground) flax seeds with 1/4 cup of water. Let it sit for 10 minutes before using in the recipe.

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183 Comments on “Sneaky Mommy Muffins (vegan option)”

  1. Cherleen Lapointe

    Thank you so much!!! I’m so glad you have perfected these. I will definitely be making some. 🙂

  2. Erin

    Cows milk okay instead of almond? I have everything else in my house so would like to make them tomorrow!

  3. Carol ann

    I love to cook and I am an old Home Economics educator. I love your recipe but have reservations. I look at the amount of time and energy required to prepare the ingredients to make this batch of muffins?? Grated beets?grated carrots? Grated apples? Just seems like so much work for 18 muffins. Seems like Time management Is missed in this recipe especially where you have seemed to put so much time and energy into prefecting it.

    1. Julia

      Hi I had similar thoughts about the time prep. However my baby was napping and my older child was out…tried this out for my “me time” lol. Anyway, just wanted to let you know I got 28 muffins from the recipe and followed it nearly exactly. I used 1% milk and canola oil instead…and slightly burned my walnuts while toasting…oops. Turned out great!

    2. Chantelle

      Carol ann,
      Have you tried this recipe for a home economics class? I’m also a home economics educator and i lOVE the recipes that take longer to prep and have a variety of ingredients because I find that so much of the learning is in the prep and when its too quick the kids have so much “down” time. Especially if you have large groups in your class and 1 can grate the beets, one can do the carrots etc… I personally haven’t added this recipe to my home economics list yet but I added tori’s black bean brownies because I thought it would be such a great way for the kids to learn about a variety of ingredients:)

  4. Sony

    These look amazing. Do you have any suggestions of which gluten free flours to use the replace the all purpose and the whole wheat flour?

  5. Doris

    These look yummy! Can’t wait to try them. Can you use only all purpose flour or does the 1 1/2 cups whole wheat flour make a difference?

  6. Kathryn

    Question re: leaving out nuts as I’m allergic, does it alter them in any way in terms of baking? Recipes always say optional but it has to change them right? Or I’m overthinking it… also, oat milk ok instead of almond?

  7. Nancy

    It looks amazing!! I want to try this recipe, but my husband does not like blueberries. What would you suggest to substitute the blueberries for?

  8. Annabel

    Can’t wait to make these but I live in the uk … 1. Is all purpose flour self raising or plain and two are beets beetroot ??!?
    Thank you !

  9. Truly

    Do you think diced frozen strawberries would work in place of the blueberries. I live abroad and can’t ever find blueberries!

  10. Trinette

    Would it taste weird to substitute coconut milk for the almond milk? I always have coconut milk on hand.

  11. Elisabeth

    I printed the recipe and cannot wait to make them for my family this weekend! It will be the perfect way to have our little girl to eat her vegetables this weekend. It seems like she boycotts them on the weekends :/

  12. Faby

    These look delicious! I see that you used 1/2 cup of brown sugar and 1/2 cup of maple syrup. I like to keep the sugar intake down. Can I leave out the brown sugar without messing with the texture of the muffins ?

      1. Faby

        I finally got around to making these muffins. They are delicious and the whole family loves them. They are going straight to my ‘favorites’ file !!

  13. Kristin

    So excited about these muffins! Do you have an estimated carb, sugar, fat and/or calorie count for these fro those of us tracking? Thanks!

  14. Pat

    Made these muffins today and I totally winged it! I had no beets, nuts, or allspice. I used two apples, had a 10 oz bag of frozen grated carrots, and only 6 oz of fresh blueberries. They turned out great!

  15. Edisa

    I feel like I must make these now since you put so much effort into perfecting the recipe 🙂 they look great!

  16. Nancy

    Just finished making these since I had all the ingredients and the house smells ah-mazing! I will say that if you’re not used to eating whole wheat flour, you definitely notice it. Otherwise, they are delicious!

      1. Kirby

        Unreal! We had to substitute frozen raspberries for blueberries and turned out amazing. Both kids had them as dessert. Thank you!

  17. Christina

    Just finished making these, and they are delicious! Packed so full of veggies, and with very little sugar, I will definitely make these again. I so often adapt recipes as I go, but this one was perfect exactly as is. I will definitely be trying out some of your other recipes. Also, the recipe was incredibly easy to follow, thank you!

  18. Janice Forsyth

    Just made these and they are delicious!!!! And pretty sure my house has never smelled better 😊

  19. Natalie

    Just made these today! Thanks for all your trials because these are amazing! Loved by husband and son!

  20. Janet

    Hi Tori, I just made these. They turned out delicious! It’s the first time I’ve ever baked with beets! The only ingredient I didn’t have on hand was whole wheat flour. I substituted with white flour and they turned out great.
    Thank you for your great recipes!

  21. Sara deZwaan

    These were… so good. I can’t stop eating them! I used the western family gluten free flour and they were delicious! So delicious may just go make more right now, because.. #veggies 👌🏻😂

  22. Aly

    Great recipe Tori! I got caught up the muffin madness and forgot to add the brown sugar! I was worried, but they turned out SO good even without the sugar hahaha! Thank you!

  23. Dana

    These muffins are SOOOO good! And to make them even better, my 2.5 year old thinks they’re yummy too! Thank you for helping me get some veggies into her!

  24. Lucille

    Delish!! Substituted flours with spelt and buckwheat ( experimenting with them) they turned out moist and tasty!! Thanks for the inspiration 😀

  25. Niki Leboe

    I made these tonight and they are as amazing as the description. A super easy recipe to follow. I added flax seeds and made 12 regular and 12 mini muffins from the one batch.

  26. Kristen

    Made a double batch for our family of 8 and they were fantastic!! 😋. I used leftover cooked beets which turned the batter pink…kids thought that was pinkaliciously cool. 🤗

    I used the toasted walnuts in this batch. Instead of using so much olive oil (being that it was a double batch) I may try coconut oil for the next batch, have you done that?

    Great work mastering a wonderful muffin for a variety of occasions. I’ll be your tester anyday!!

    Much love 💗 Wagner family

  27. Haley

    So so so good!!! I used coconut cream because that’s what I had on hand and they turned out amazing! Thank you for perfecting this fabulous recipe!!

  28. D. Clarke

    These muffins are delicious and so moist. I made them with half the flour and added 1/2 c flax and 1/2 c oat bran. They still turned out amazing!

  29. Amy

    Just made these and everyone loved them. 2 year old, 4 year old and parents too. 🙂 Made with flax egg and vanilla soy milk 👍🏼

  30. Ashley

    Made these today! Delicious!! My 2.5 year old and picky husband even loved them! Thanks so much. Definitely keeping this recipe.

  31. Katie Lundy

    Hey Tori! Just made these and they’re great. However, I know if I’m going to get my husband to eat them they’ll have to be a bit sweeter. Would you suggest adding more brown sugar or a some granulated sugar? Not sure if my apple was hard enough – the grated apple was a bit mushy! But other wise good.

    1. Tori Wesszer

      Hi Katie. I would add either brown sugar or granulated sugar or coconut sugar so that the ratio of liquid:dry isn’t drastically affected. The grated apple being mushy shouldn’t make a difference once baked! Thanks Katie and happy baking!

  32. Rita

    Tori looking through your receipts, I know this may sound weird but which size cup should I use I have small cups and medium, then mugs. Sorry for the confusion? Thank you

  33. Tara

    Made them with bob mills 1 to 1 gluten free flour and they turned out great! Kid approved and they loved that they turned pink from the beets 🙂
    Thank you for another great recipe that can be packed in lunches.

  34. Justine

    Just made these today with my 4 year old and they were so quick and easy to whip up. At first I had reservations on how long it would take to prep, but 10 minutes tops was all. They are so moist and flavourful and now my 4 year old says she likes beets haha. Win!!

  35. Catherine

    I was a bit hesitant to make these due to all the grating but it made almost 22 med sized muffins for me so I would def make them again! They’re delicious, not dry at all and can’t taste the veggies. I baked them for 30mins and they came out with a perfectly crispy top with a soft inside!

  36. Ali

    I made these tonight, turned out amazing! Didn’t have any beets, used an extra apple, halved both sugar and maple syrup and just used frozen mixed berries. Love them.

  37. Kimberly

    These muffins are absolutely delicious! I have mad a lot of muffins over the years and will definetly be making these often. Great work and thanks so much for sharing. Finally a healthy great tasting muffin!

  38. Cari Warner

    Finally got around to making these. Wanted to have a healthy snack on hand for my 2 yr. old grandson. Did not have Whole Wheat Flour, used Spelt Four instead. These are delish! Well Done, and thank you for sharing this great recipe.

    1. Tori Wesszer

      Hi Alysha, you could probably substitute more flour, I would have to try to be sure exactly how much to use! There are other flaked cereals such as spelt that you could alternately try.

  39. Michelle Fillinger

    Tori OMGoodness! Just made these and they are soooo delicious…not to mention how lovely my home smells, thank you for your tireless work in perfecting these…now we have a new ‘go to’ fave healthy breakfast or snack!🥰

  40. Niki

    I made the muffins yesterday and I have to say they are phenomenal!! Absolutely delicious! I substituted the whole wheat flour with oat flour and they taste amazing !

    1. Tori Wesszer

      Hi Jill, it would be similar (I haven’t personally tested it but many have). I would use it as a guide but rely on the visual cues for doneness (toothpick inserted comes out clean and golden brown around the edges.

  41. Charlene

    These muffins are Aaaammmmmazing!!! Sure a little work goes into peeping a few carrots, beets and apples but it is so so worth it. My hubby ate 3, the said that he thinks they are the best muffins he’s ever eaten. Knowing all those veggies are in them will make them a staple in our house. Thanks Tori for this perfect recipe!!!

  42. Melissa

    Do you have the nutritional information on these muffins?
    I used PC GF flour and rice milk. They were great! Made ALOT of muffins.

  43. Kirby

    This is the first recipe I’ve tried from your site – and these muffins are SO SO good! I baked them with the intention of feeding them to my kids but ended up eating 4 of them (FOUR!!!) for dinner instead. I couldn’t stop! I froze half of the batch for later, but I’ve saved these to my favorite recipes board and will totally be making these over and over again! I forgot the grated apples and ended up substituting 1 1/2 squeeze pouches of my kids applesauce and they turned out fine. 🙂

  44. Jane

    Great recipe, and easy to follow. I was looking for something new. My husband trains for long distance triathlons so I’m always looking for nutrient dense snacks. Thank you 🙂

  45. Carol

    Hi Tori, made these today for a new Mom – wanting to give her a healthy muffin to snack on. So happy with the results. I substituted honey for the sugar and also used coconut oil as I had no olive oil on hand. Got so excited about getting all the ingredients together forgot I had the nuts roasting and burned the darn things. The muffins turned out fantastic – wonderful texture, moist, and just the right touch of sweetness! Thanks again for perfecting these! BTW. did not have beets added a little extra carrots and apple/pear – used my moulinex grater, so took no time at all to grate those darn veggies 😉 The new Mom was thrilled and also found them as delicious as I did.

  46. Emily

    These are amazing! I have been making them non-stop since you posted the recipe and everyone loves them! I normally tweak a lot of recipes to make them suit my taste more, but this recipe is perfection, no changes needed!
    It’s rare to find a healthy muffin that also tastes great, so thank you for this, Tori! 🙂

  47. Karen

    I just made these muffins and they are delicious. I substituted the all purpose flour with almond flour not really knowing if it would be good, and it worked! Looking forward to making your veggie muffins next. Thanks!!
    P.s. my girls are devouring these muffins

  48. Tonya

    My new favorite muffin! I ate two as soon as they came out of the oven! Another delicious recipe Tori! Thank you!

  49. Carol

    Simply delicious. Made these and substituted coconut oil and they turned out so moist. Inspired to make them for a new Mom and wanted to provide a good nutritious treat for her!

  50. Carmel

    Hands down the best muffins I’ve ever made! I made them today with the kids while they were home on an unexpected snow day off of school and everyone loves them! I love how they have maple syrup instead of white sugar to sweeten them. I will definitely be making these regularly.

  51. Lauren

    Hi Tori! Is there a magic trick for the batter to not turn pink?! Or did you use golden beets? I’m sure my pink muffins will still taste delicious – as your recipes are always amazing – just wondering for next time!

  52. Holly

    These are SO GOOD- my house smelled amazing and the muffins tasted even better. Some commented on the amount of time it takes to prep but I found using a food processor for the grating really helped. Thanks for this recipe!

  53. Lisa

    My kids are so picky! One day they like blueberries the next they don’t. Would this recipe work with chocolate chips? It’s the one muffin I know my kids will eat

  54. Sarah

    Delicious!! Just made the Vegan version and my toddler, hubby and I love them😍
    Thanks for the great recipe Tori!

  55. Danielle

    These were SO good. Forget kids eating veggies.. husbands, too!!
    Made the recipe as is and wouldn’t change a thing (maybe less maple syrup?). Thanks for making all 220 muffins, Tori! This is a keeper.

  56. Julie

    I just made these today and used fresh blueberries as opposed to frozen….love them!! The toasted walnuts add a nice flavour and texture to the muffins!! Thanks for sharing your recipe with the world!! Great job!!!

  57. Ericka MacKenzie

    Made the sneaky mommy muffins tonight and used golden beets for the beet component . Delish. Thank-you for the FABULOUS recipe!

  58. Annette tobin

    My husband was recently diagnosed with type 2 diabetes. Do you post with the nutritional content like the carbs, sugar and fibre of these muffins.

  59. Pam

    To make gluten free, would you suggest substituting both the All Purpose Flour and the Whole Wheat flour for the Bob’s 1:1?

  60. Diana

    Tori, I’ve often been told that muffins are not good for you. I’m guessing because of all the flour and sugar? Does the veggie content in these change that? I’m always looking for good work or on-the-go healthy snack options. Could you help shed some light on this for me?

    1. Tori Wesszer

      Hi Diana, such a good question!

      Yes a lot of muffins are filled with refined products and can be more like cake than resembling something healthy. These muffins are a good compromise and are filled with veggies and fibre and are less sweet than other muffins. I hope this helps!

  61. Ginny

    Yummy! Just made a double batch of these so I can keep a bunch in the freezer for quick snacks over summer. I thought they might take a long time to prepare because it seemed like a lot of grating, but they were really easy and quick to make.

  62. Kelly

    Awesome recipe! Thanks! I made a batch tonight with a bunch of substitutions: Bob’s 1:1 gf flour, 1/2 cup steel cut oats because I was low on old fashioned, golden beets, flax eggs, a smidge less sugar and pear instead of apple. Made them into mini muffins: baked for 16 minutes. Also pressed a few vegan chocolate chips onto the tops of half. They were a hit with all three kids and husband!! Thanks, Tori!

  63. Kathryn

    My son is a picky eater so I’m always looking for ways to get some veg into him. I tried these tonight and he loved them. I didn’t have blueberries so substituted with frozen raspberries and they’re great. Would love to see a low carb version of these in the future.

  64. Donna

    So, so good! I made these to freeze and have on hand as part of a quick breakfast for my 10 month old while camping. I omitted the nuts and put in quartered fresh blueberries instead of the frozen ones to make the texture more baby friendly. She gobbles them right up! Thanks for another great recipe!

  65. Vanessa

    I just made a batch of these muffins to freeze because we’re expecting our first baby any day now and they are absolutely delicious! Thanks so much for sharing this recipe, I feel like they’ll be the perfect quick and nutritious “Go-To” in the first few weeks of having a new born 🙂

  66. Amber

    Made these muffins this afternoon. Absolutely delicious! So good. Can’t wait to try more of your recipes. Thank you

  67. Kelsie

    Just made these for a camping trip,
    Thanks for the recipe.
    Made some changes: I used zucchini instead of apple, and also subbed 1/4 date paste(boiled mejool dates, blended) for the brown sugar.
    Turned out great!
    Also Toddler approved!!
    This recipe has good bones! Not sure you could mess it up 😂

  68. Tina Bitondo

    Omg these are awesome and my kids love them!!! It didn’t take long to prep the vegetables well worth it!!

  69. Niki

    These were so good!
    I was clearing out the freezer so used frozen, sliced beets and threw them in with carrots and an apple into a magic bullet to purée vs grate (because I was lazy) and the muffins turned out great! Thank you!!

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