A Muffin Recipe for Everyday Superheros

 In Recipes

It’s Coach Emily, back with another recipe. I’ve been cooking and baking a lot this summer, and every time I stumble across a recipe that’s fast & easy, delicious, healthy, a little bit unique, or all of the above, I want to share it with you all.

I believe that for all of us, broadening our cooking repertoires can help us solve various health-related problems that pop up daily, such as lacking time to food prep (especially time to healthily food prep), wanting to eat healthier but not knowing what to make, or frequently falling to sweet tooth cravings.

If you don’t have time to make breakfast in the mornings and often go without, or if you just need something quick to grab as a snack mid-day but always find yourself reaching for the sugar-packed processed snacks, this recipe is for you. Pictured below (dog ears not included…) are my adaptation of professional runner Shalane Flanagan’s “superhero muffins,” a recipe from her book Run Fast Eat Slow.  Making a batch of these muffins at the beginning of the week may help you save time on breakfast or make healthier choices in scenarios when you just need a snack. The recipe makes 12.


1 c. quick or old-fashioned oats
2 c. almond meal, coconut flour, regular flour, or combo (I use 1 c. whole wheat flour & 1 c. coconut flour)
1 tbsp cinnamon
1 tsp nutmeg
1 tsp baking soda
pinch of salt
1/2 cup chocolate chips, walnuts, or cranberries (to your preference)
3 eggs, beaten
2 full size carrots, grated
1 medium zucchini, grated
3 tbsp unsalted butter, melted
3 tbsp coconut oil, melted
1/2 cup dark maple syrup (the real stuff, not Aunt Jemima)
1 tsp vanilla extract


  1. Preheat the oven to 350 degrees and spray a 12-cup muffin tin with non-stick baking spray.
  2. In one large bowl, stir together the first 7 dry ingredients
  3. In another, smaller bowl, beat the eggs together and grate the carrots and zucchini into the eggs. Stir in the melted butter and coconut oil, then the maple syrup and vanilla. Mix until well combined.
  4. Add in the dry ingredients in thirds, stirring each time until combined but not smooth (batter will be thick and chunky).
  5. Fill the muffin cups evenly with the batter, and then sprinkle cinnamon over the top of each to form a nice crunchy muffin top once baked.
  6. Bake 25 to 35 minutes, until muffins are slightly browned on top and around the edges.

Enjoy, and, as always, let me know what you think!

Coach Emily


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