Hidden Vegetable Breakfast Muffins

Hidden Vegetable Breakfast Muffins

These Hidden Vegetables Breakfast Muffins have more vegetables in them than any other ingredient. Made up of zucchini, carrots, bananas, and oat flour they are a great option for a quick breakfast in the morning.
40 Minutes
20 Minutes

Per Serving – Makes 30

119 Calories

19.4g C | 3.2g P | 3.2g F

How to Make Hidden Vegetable Breakfast Muffins

Hidden Vegetable Breakfast Muffins

5 from 7 votes
Course: Breakfast
Cuisine: American, meal prep
Keyword: free, freezer friendly, gluten free, vegetarian
Prep Time: 40 minutes
Cook Time: 20 minutes
Total Time: 1 hour
Servings: 30 muffins
Calories: 119kcal
These Hidden Vegetables Breakfast Muffins have more vegetables in them than any other ingredient. Made up of zucchini, carrots, bananas, and oat flour they are a great option for a quick breakfast in the morning.
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Muffin Ingredients

  • 3 large (400 g) bananas
  • 4 medium (500 g) zucchini
  • 2 medium (100 g) carrots
  • 3 cups (350 g) oat flour
  • 2 tsp (6 g) baking soda
  • 2 tsp (6 g) baking powder
  • ½ tsp (3 g) salt
  • 1 tbsp (12 g) cinnamon
  • 6 (400 g) eggs
  • 1 cup (240 g) maple syrup
  • 1 tbsp (12 g) vanilla
  • 6 tbsp (90 g) chocolate chips ⁣⁣
  • 2 tsp (10 g) oil


For the Muffins

  • NOTE: When I write recipes, I use metric weights in development. I highly recommend you do the same and use a digital scale or your muffins may not turn out the same.
  • You will need 500g of pressed zucchini and 100g of pressed carrots for these muffins. I used 4 medium sized zucchinis and 3 carrots to achieve this.
  • Using a box grater or food processor with a shredding attachment, shred your vegetables.
  • Next you will need to squeeze out most of the water within the shredded vegetables. This will help to prevent from saturating the muffins. To do this, wrap the vegetables into a cheese cloth or paper towels and squeeze out the water. You don't need to get every last drop, but put some effort into it.
  • In a large bowl, add your ripe bananas and mash them until smooth.
  • Dump in your vegetables, vanilla, maple syrup, and eggs. Beat the eggs and then mix them into the other ingredients in the bowl.
  • Next, add in the cinnamon, baking powder, baking soda, and salt. I like to mix these into the batter before adding in the flour just to make sure they don't get caught in any flour pockets. You could avoid this by mixing all of the dry ingredients in a separate bowl but I like to keep it all in one bowl for easier clean up.
  • Add in the oat flour and mix to form the batter. Oat flour can be made by placing dry oats into a blender. You don't need to buy this preground at the store.
  • Spray some muffin tins with oil and divide the batter evenly into the wells.
  • Bake at 350 °F for 18-22 minutes or until they have set in the center.
  • Once baked, transfer over to a wire rack to cool and then place them into the freezer, uncovered to freeze solid.
  • Place the muffins into a zip top bag to and remove all of the air. Place these bags into the freezer for safe keeping.
  • To reheat the muffins, grab out however many you want to eat and microwave them for about a minute.



Calories: 119kcal | Carbohydrates: 19.4g | Protein: 3.2g | Fat: 3.2g | Saturated Fat: 1.1g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 0.9g | Trans Fat: 0.005g | Cholesterol: 32.7mg | Sodium: 134mg | Potassium: 186.3mg | Fiber: 1.6g | Sugar: 8.9g | Vitamin A: 647.4IU | Vitamin C: 4.4mg | Calcium: 42.5mg | Iron: 0.8mg

NUTRITIONAL INFO FOR THE Hidden Vegetable Breakfast Muffins

The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates.  If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.

3576 cals

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This Post Has 6 Comments

  1. Judy Hanna

    5 stars
    I was concerned that I wasn’t able to remove enough liquid from the veggies, as my batter looked thinner than the one in the video, but they still turned out great. Now my only concern is that they don’t seem to last very long, they’re delicious!

  2. Alex

    5 stars
    As someone who hates vegetables, these are fantastic! They’re not a super sweet muffin but they’re really good and you would never know how many vegetables were in one!

  3. M

    5 stars
    Great snacks

  4. Stephanie Heth

    5 stars
    The muffins are slightly sweet, soft, and super satisfying. They are delicious! While they do have a lot of veggies in them, you can’t really tell. I have been eating these for both breakfasts and snacks and they will be a staple in my freezer!

  5. Amanda

    5 stars
    Great recipe, love that these are not overly sweet! Instead of banana, which I can’t eat, I used baked white sweet potatoes as a substitute and it turned out perfectly. They are a perfect breakfast when we’re in a hurry and need a quick bite.

    1. Pam

      Great idea on the sweet potato! I usually substitute canned pumpkin for banana but this would help make up for some of the sweetness.

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