Welcome to my recipe blog, where I share delicious and nutritious meals that are sure to become your new favorites.
Rise and Shine Muffins – a recipe that went viral on TikTok and has become my most requested recipe online and from my clients.
These muffins are the perfect way to start your day, packed with protein, fiber, and wholesome ingredients that will give you energy and keep you satisfied until lunchtime. Made with oats, almond flour, and sweetened with maple syrup and mashed bananas, these muffins are not only delicious but packed with sneaky veggies and gluten-free + dairy-free.
So, whether you’re looking for a healthy breakfast option or a tasty snack on-the-go, these muffins are sure to hit the spot. They also freeze super well, making them the ultimate breakfast and snack time saver.
Check out the video that went viral on TikTok
Want the vegan version of this recipe? Head here.
Spring Rise and Shine Muffins (Carrot Zucchini)
Course: Healthy Treats, SnacksCuisine: Gluten free, Dairy Free, Refined Sugar Free16
servings10
minutes35
minutesIngredients
1 cup gluten-free all-purpose flour
1 cup almond flour
1 teaspoon baking powder
1 teaspoon baking soda
1 ½ teaspoon ground cinnamon
¾ teaspoon nutmeg
½ teaspoon salt
½ cup unsweetened shredded coconut flakes
½ cup hemp seeds
2 eggs
1 medium ripe banana, mashed
2 teaspoons vanilla extract
½ cup avocado oil
½ cup pure maple syrup
2 cups shredded carrot
1 cup shredded zucchini
Directions
- Preheat the oven to 375º F (190ºC). Line 16 muffin tins with paper liners or silicone baking cups.
- In a large bowl, whisk together the gluten-free all-purpose flour, almond flour, baking powder, baking soda, cinnamon, nutmeg, salt, shredded coconut and hemp seeds.
- In a medium bowl mix mashed banana, vanilla extract, avocado oil, maple syrup, shredded carrot and shredded zucchini, eggs, stirring to combine.
- Add the bowl of wet ingredients into the dry ingredients and stir to combine.
- Fill the prepared muffins cups with batter – you can fill each cup nearly to the top as they do not expand much.
- ake for 30-35 minutes (cooking times may vary based on your oven) or until a toothpick inserted into the middle of a muffin comes out clean and the tops are slightly golden.
Let cool completely. Enjoy!
These are delicious! I’m so excited!
Hello!
I am wondering if I can just omit the almond flour and replace it with the gf flour bc of a nut allergy?
I haven’t personally tried it but that should work great! I’m excited for you to try them!
Hi. Can you suggest an alternative to almond flour? Thx!
You could try all gf flour or an oat flour as well. Let me know how it goes!
Thanks! Can’t wait to make them!
yay!
What purpose do the hemp seeds serve? Also, what oil/fat source can I sub for the avocado oil?
Hemp seeds are a great source of plant protein & healthy anti-inflammatory omega fats so they give a nutrient boost to the muffins!
You could use any other neutral flavoured oil in place of avocado oil.
Can you use all white flour? Substitute for hemp seeds?
Yes you can use normal flour as well in place of the GF flour. I have only tried it by adding regular flour and still keeping the almond flour. So I’m not 100% certain on adding all white flour. But give it a try and let us know!
Do you know the nutrition fact for these? Calories, protein, etc?
Hello, I don’t actually have the nutrition facts as I focus my recipes on more intuitive eating. But thanks for asking – ill look into seeing if it’s something I can add to the recipes here for the future. Thanks for being here!
These muffins are SO DELICIOUS. I fully plan on making big batches and freezing so I can have them anytime I want. Thank you for such a great recipe!
These are AMAZING! So most and perfect. Definitely going to make another batch for the freezer. Can I also just say that I forgot to add the eggs the first time I made these and they were still awesome?! Couldn’t even tell they were missing. This recipe is a winner! Love that they have hemp seeds!!
These muffins are beyond delicious. I served them to overnight guests and they agreed. You made a hero out of me. 🙂
Holy mother of … these are SOOO yummy! Just made it and my 2 year old is on his 2nd muffin right now. I’ve had to speed up the cooling down process by breaking it up in pieces and blowing coz he couldn’t wait. My 5 year old is trying to be patient as well the rest of the muffins set and cool down completely. My house smells divine! Just the recipe I need this fall. Lunch box staple now for sure! Thank you!!