Green Toddler Spinach Banana Muffins (Vegan)

It’s easy being green when you have a batch of these delicious vegan blender muffins with hidden spinach on the table or tucked in your kids lunchbox! These muffins are the perfect sneaky way to get your kids to eat their greens.

While a leafy salad may be greeted with suspicion at best and disgust at worst, nobody can resist the sweet taste of ripe bananas and warm cinnamon. No one needs to know that they’re secretly nutritious, packed with oats, vitamins, minerals, and all sorts of superfoods.

Kids don’t always know what’s best for them, but they definitely know what they do and don’t like. These green toddler muffins have created lasting peace in many households by appealing to tastebuds, acquiring fun names like “monster muffins” and “dino muffins!” They’re truly tasty treats infused with otherwise questionable vegetables that they’ll gobble down without hesitation.

The bright emerald color is much more inviting to picky eaters when it’s used to infuse tender, bite-sized breakfast treats. And they’re easy to make right in your blender!

Why The Whole Family Will Love These Blender Muffins

Who can resist a fluffy homemade muffin, fresh from the oven? No one in my family, that’s for sure! There’s no age limit for enjoying these healthy spinach banana muffins.

Hidden nutrition. Even those that turn up their noses at the mere suggestion will come around with one bite! Spinach banana muffins are a fantastic way to get greens in your kiddo and ultimately help them love spinach overall.

Kids can help. Teach basic baking skills from an early age and they’ll be set for life. This is a great beginner recipe that kids of all ages can master in no time.

Easy clean up. Forget about one-bowl muffins; you can leave those all in the pantry! Everything gets mixed right in the blender so there’s very little to wash when you’re done.

Key Ingredients

Make your vegan grocery list and check it twice; you don’t need a whole lot to get started.

Rolled oats: Old fashioned, whole rolled oats are a rich source of fiber to keep voracious eaters full and satisfied far longer than the average snack cake.

Flour: All-purpose flour works like a charm, but you can use an equal amount of your favorite gluten-free flour blend if needed.

Spinach: Everyone knows that fresh spinach cooks down to almost nothing, so make sure you really pack it in while measuring. Alternately, you could start with a scant ¼ cup of frozen spinach that’s been thawed and thoroughly drained.

Banana: The spottier, the better! Make sure your banana is super ripe to add natural sweetness without relying on processed or refined sugars.

Flaxseeds: Beyond functioning as a plant-based egg replacer, flaxseeds contribute healthy omega-3 fatty acids for improved brain and heart health.

Soymilk: Any variety will do, and you can switch it up with your favorite plant milk too, such as almond, hemp, oat, cashew, and beyond.

Applesauce: Applesauce is a fantastic egg replacer and in this recipe it also doubles as a healthy sweetener! Select unsweetened, smooth applesauce for the best results.

Maple syrup: Kids accustomed to sugary snacks will have an easier time coming around to a treat with a touch of rich maple syrup in the mix, but you can slowly dial it back as tastebuds adjust.

Cinnamon: Consider a more complex flavor by substituting a pumpkin spice blend or try swapping in ginger for a warmer change of pace.

Play With Your Food!

Satisfy your kiddo’s appetite for adventure while filling their tummies! The fun starts when you transform humble muffin batter into fun new forms.

• Call them “dino muffins” or “monster muffins” when you can also pour the batter in different shaped nonstick silicone molds, from dinosaurs to goblins and beyond!
• Drop in a handful of mini vegan chocolate chips to get your kids even more excited to reach for these.
• Add vegan candy eyeballs to make truly ghastly- or silly- faces on your green monster muffins.
• Sprinkle shredded coconut on top to make a wild hairdo or crazy fur coat.
• Decorate with vegan sprinkles to bring on a festive cupcake feel!

How To Make These Spinach Banana Muffins

Making these muffins are made with wholesome ingredients and are fun to make! Follow these steps for fluffy, vibrantly green muffins that are sure to become a favorite.

Step One: Preheat your oven to 350 degrees F. Blend the rolled oats and flour in a high-powered blender. Blend until the mixture is very fine, almost like flour.

Step Two: Add the rest of the ingredients except for the baking powder and baking soda. Blend until the batter is smooth and creamy. Once that consistency is reached, add the baking powder and baking soda and blend gently with a spoon. Mix it enough to combine it—take care not to over-mix it!

Step Three: Line your muffin tin with 12 cupcake liners. Transfer the batter to each liner, taking care to only fill it halfway.

Step Four: Bake the muffins for about 26 minutes. Insert a toothpick into the center of the muffin. Once it comes out clean, the muffins are done. Allow the muffins to fully cool before serving. Enjoy!

Fun Muffin Mix-Ins

Baby spinach banana muffins may be a harder sell for older kids, but they’ll come around with a few simple goodies mixed into the batter. Try these mix-ins for a touch of healthy decadence.

• Chocolate chips or chunks
• Cacao nibs
• Rainbow sprinkles
• Toasted and chopped nuts

Tips For Success

You really can’t mess this foolproof recipe up, no matter how hard you try! To make your experience smoother, here are a few simple tricks and tips to bear in mind.

1. Blend the rolled oats and flour together first, pureeing on high speed, to make sure the oats are finely ground before adding any other ingredients. This will give you a smoother and more consistent batter.
2. Blend the liquid ingredients very thoroughly, especially after adding the spinach. You don’t want to have any visible flecks of green remaining.
3. After adding the baking powder and soda, pulse just enough to incorporate the leaveners.
4. Don’t worry about leaving some lumps in the final mix! It’s much better than overmixing, which will create a tough, dense crumb.
5. Dispense immediately after bringing the batter together to get the best rise and fluffiest texture after baking.
6. If you end up with an odd number of muffin cups filled, pour about ½-inch of water into any open space. This will add steam to the oven, prevent the tins from being damaged by the dry heat, and aid in the rising of the muffins.

FAQs

More Healthy Muffin Recipes To Try

• Easy Vegan Blueberry Muffins are super simple and satisfying!
• Vegan Crumb Muffins made with banana, apple, and cinnamon are topped with cinnamon-sugary goodness that will have you reaching for seconds.
• Vegan Pumpkin Muffin With Chocolate Chips are soft and chewy and great for breakfast, brunch, or even dessert!
• Vegan Chocolate Chip Banana Muffins require just 10 simple ingredients for a foolproof recipe!
• Vegan Jalapeño Cornbread Muffins are perfectly fluffy and great for serving up at parties or alongside a cozy soup!

Print

Vegan Toddler Blender Muffins {With Hidden Spinach}

My little one loves these beautifully green mini vegan toddler muffins! They are colored green with a big dose of spinach, which ads a nutritious dose of health that you can’t taste in the muffins. These are very gently sweetened with banana, but if your little one is acclimated to sweeter foods, I recommend adding a few tablespoons of sugar or maple syrup to the batter.

Course Snack

Cuisine American

Keyword blender muffins, healthy muffins for toddlers, monster muffins, spinach banana muffin, vegan muffins

Prep Time 12 minutes minutes

Cook Time 26 minutes minutes

Total Time 38 minutes minutes

Servings 12 muffins

Calories 102kcal

Author World of Vegan | Michelle Cehn

Ingredients

• ½ cup old fashioned rolled oats
• ½ cup all-purpose flour
• 1 cup spinach tightly packed
• 1 medium very ripe banana the spottier the better!
• 1 tablespoon ground flaxseeds
• ¼ cup natural peanut butter
• ½ cup soymilk any variety
• ¼ cup apple sauce
• ¼ cup maple syrup
• 1 teaspoon vanilla extract
• ½ teaspoon cinnamon
• 1 pinch salt
• 1 teaspoon baking powder
• ½ teaspoon baking soda

Optional Additions:

• ¼ cup chocolate chips
• Vegan sprinkles

Instructions

• Pre-heat oven to 350 degrees F and line a muffin pan with 12 standard-size cupcake liners.
• In a high-powered blender add the rolled oats and flour and blend on high until you have a fine flour-like powder.
• Add the spinach, banana, ground flaxseeds, peanut butter, soymilk, apple sauce, maple syrup, vanilla extract, cinnamon, and salt. Blend on high until you have a smooth creamy green batter (there shouldn’t be any chunks or green spinach flakes).
• Add the baking powder and baking soda directly to the blender and mix quickly and briefly with a spoon until evenly incorporated. Do not over-mix.
• Pour the green blender mixture into the flour mixture and stir with a spoon just until combined. Do not over-mix.
• Using a spoon, add a dollop of batter to each spot in the muffin tin, splitting the dough evenly across all 12. These muffins will be half-sized so they will be perfect for little toddler hands and bellies.
• Bake in the oven at 350 degrees F for 26 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
• Remove from oven and allow to cool before enjoying!

Notes

You can freeze these muffins for many months and pop them out into lunch boxes or heat them in the toaster oven for a quick snack.

Nutrition

Calories: 102kcal | Carbohydrates: 16g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 93mg | Potassium: 135mg | Fiber: 1g | Sugar: 7g | Vitamin A: 281IU | Vitamin C: 2mg | Calcium: 51mg | Iron: 1mg

Spinach banana muffin photos by Amanda McGillicuddy for World of Vegan, all rights reserved.

The post Green Toddler Spinach Banana Muffins (Vegan) appeared first on World of Vegan.

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Frequently Asked Questions

What other protein sources can I use instead of meat?

Protein is an essential part of a healthy diet. You can find it in both animal and plant-based foods. Common plant-based protein sources include legumes, nuts and seeds, grains, oats, quinoa, tofu, tempeh, beans, lentils, seitan (wheat gluten), and hemp seeds. Eating more plants can also provide anti-inflammatory benefits due to the high antioxidants in many fruits and vegetables. Some dairy alternatives, such as almond and oatmilk, can be fortified with protein, which makes them a great plant-based substitute to cow's. Pumpkin seeds and nutritional yeast, which are both plant-based alternatives to cow's milk, can add a cheesy flavor while also providing more micronutrients that their animal-based counterparts. For extra nutrition, there are many vegan protein powders available that can be added to smoothies and shakes.

Can children follow a plant-based diet?

Adults are becoming more interested in plant-based diets due to the numerous health benefits. However, parents may wonder if a plant-based diet is safe for their children. If the diet is planned well and meets all their nutritional requirements, then children can eat a plant-based diet.

All the nutrients that children require to grow and develop can be found in plant-based diets. It is essential that children are getting enough protein, iron and calcium as well as vitamin D and vitamin A12. It is important to have adequate protein for growth and development. Tofu, beans, lentils, nuts, and tofu are all good sources of plant-based proteins. Iron is necessary for healthy blood cells and can be found in leafy greens, beans, and fortified cereals. Fortified plant milk, calciumset tofu and leafy leaves contain sufficient calcium for healthy bones. Vitamin D is critical for bone health. It can also be obtained from sunlight exposure and fortified cow milk. Vitamin B12, an essential component of healthy nerves and blood vessels, is usually only found in animal products. Children on a plant-based diet may require a B12 supplement.

Also, it is important that children who eat a plant-based diet get enough calories to meet their energy requirements. Parents should aim to offer a variety of whole foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Children may need more food or smaller portions in order to get their energy requirements met.

Parents are advised to consult with a registered nutritionist or a healthcare professional in order to ensure their child's nutritional needs are met. They can also help with meal planning and supplementation as well as determining the best portion sizes for their child.

It is possible for children to safely eat a plant-based diet, provided it meets their nutritional needs. With the right planning and guidance of a registered nutritionist or healthcare professional, parents can provide a healthy and nutritious diet that is plant-based for their children.

Can I eat meat while following a plant-based diet

Plant-based diets do not allow you to eat meat, fish, or poultry. However, certain foods can still be made from plant-based ingredients. Some people who follow a plant-based diet can still eat dairy and eggs, but only in moderation. Many options are available to people who wish to change to a plant based diet. These include vegan, vegetarian and vegan options. Plant-based diets rely on fresh fruits, vegetables, legumes like beans, lentils, nuts, seeds, and fortified foods, such as coconut milk and non-dairy almond milk.

Many grocery stores carry vegan products. Soy-based meats like tofu (wheat gluten), seitan (wheat protein), tempeh, fermented soybeans, and mock duck made of mushrooms can all be replicated in the taste and texture. A variety of vegetarian burgers using black beans and/or quinoa are available that can be very close to beef burgers.

For those who are looking for more than just a replacement for their favorite carnivorous foods, there are many plant-based alternative options. You can substitute vegan ingredients such as coconut bacon strips and eggplant bacon bits; tofu Mayo; veggie hotdogs with seasoned, textured soy protein; or faux chicken strips using wheat gluten. Some processed forms of fermented fungal species, like mushrooms, can be similar to steak and pork, but they are much more sustainable than livestock production. You can safely replace the meat you once ate with these alternative foods, which makes it easier to switch to a plant-based lifestyle.

Statistics

• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

[TAG67]

• Diabetes

[TAG69]

• Deteriorating beta-cell function in type 2 diabetes: a long-term model - PubMed


• A Plant-Based Dietary Intervention Improves Beta-Cell Function & Insulin Resistance in Adults Overweight: A 16-Week Randomized Clinical Test - PubMed

[TAG72]

• Effects of plant-based diets on weight status: A systematic review - PMC


• Health professionals should use plant-based nutrition as a means to treat and prevent chronic diseases. PMC

[TAG75]

• Weight Loss


• Plant-Based Diets & Omega-3 Fatty acid

How To

How to meal prepare for a plant diet

Preparing plant-based meals ahead of time makes cooking easy and efficient. It takes planning and preparation but can help you save time and encourage healthier eating habits. It makes it easier to stick with your diet by prepping plant-based meals. They are already prepared and ready for when you want something delicious and healthy. Additionally, it makes it easy to have more time for relaxation and exercise by not having a need to cook every day.

A key factor in successful plant-based meal preparation is to focus on variety and emphasize whole foods like vegetables, fruits, seeds, legumes, and nuts. You can get better nutrition by choosing different ingredients with different colors. For example, you could use spinach for greens, orange/red carrots for orange/reds, or brown rice to make complex carbohydrates. Each meal should aim to provide a balance between fiber, protein and fats depending on each person's individual needs.

Use a slow cooker, multi-cooker, or multi-cooker, to optimize your meal prep efficiency.

With a few simple steps, meal prepping for a plant-based diet can be an easy and enjoyable experience. Start by creating a grocery list that is based on the recipes you want to prepare. You can also shop at local health food stores or farmers' markets for fresh produce and other quality products. Next, you need to make sure that you allow enough time to prepare your food. These alternatives mean less effort and maximum savings. Also, it is important to use the right storage equipment so that food stays fresh until used.

The best thing about plant-based meal preparation is that it allows one to eat healthy no matter how busy their life becomes. People will achieve their nutritional goals quicker if they can take the guesswork out.

Resources:

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