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Healthy Top 8 Allergen-Free Breakfast Muffins

healthy top 8 allergen-free breakfast muffins - featured image
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These healthy breakfast muffins are free from the top 8 allergens, quick to make, and perfect for school mornings. They are moist, kid-friendly, and packed with wholesome ingredients like bananas, applesauce, and gluten-free oat flour.

Ingredients

Scale
  • 1 ½ cups gluten-free oat flour
  • 1 teaspoon baking soda
  • ½ teaspoon gluten-free baking powder
  • ½ teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger (optional)
  • 2 ripe bananas, mashed
  • ½ cup unsweetened applesauce
  • ⅓ cup maple syrup or agave nectar
  • ⅓ cup unsweetened oat milk or other allergen-free milk alternative
  • ½ cup shredded zucchini, squeezed dry
  • ¼ cup sunflower seed butter (optional)
  • 1 teaspoon vanilla extract
  • ½ cup fresh or frozen blueberries (optional)
  • ¼ cup pumpkin seeds or roasted chickpeas (optional)

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease or line a 12-cup muffin tin.
  2. In a large bowl, whisk together gluten-free oat flour, baking soda, baking powder, sea salt, cinnamon, and ginger.
  3. In a medium bowl, mash bananas until smooth. Stir in applesauce, maple syrup, oat milk, vanilla extract, and sunflower seed butter if using.
  4. Pour the wet ingredients into the dry ingredients and fold gently with a spatula until just combined. Fold in shredded zucchini and any optional mix-ins like blueberries.
  5. Spoon the batter evenly into the 12 muffin cups, filling each about ¾ full.
  6. Bake for 20–25 minutes, starting to check at 18 minutes with a toothpick; it should come out clean or with a few moist crumbs.
  7. Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

Notes

Use room temperature bananas and applesauce for better mixing and rise. Do not overmix the batter to avoid tough muffins. Drain shredded zucchini well to prevent sogginess. Start checking muffins early to avoid overbaking. Use allergen-free paper liners or lightly oil muffin tin to prevent sticking. Muffins can be frozen individually for up to 3 months.

Nutrition

Keywords: allergen-free, breakfast muffins, gluten-free, dairy-free, egg-free, nut-free, soy-free, healthy breakfast, kid-friendly, school mornings

Find it online: https://cheerycrisp.com/healthy-top-8-allergen-free-breakfast-muffins-easy-recipe-for-school-mornings/