Superhero muffins

January 5, 2022 at 8:03 pm (breakfast, Monthly menu plan, Muffins and quick breads, Website / blog)


I still don’t have a non-dessert muffin recipe I love. I really want something I can freeze and pull out for a quick breakfast on busy mornings. Someone in one of my online parenting groups recommended some “superhero muffins” from a cookbook for runners, and I thought they looked worth a try. I’ve now tried the originals superhero muffin recipe, the chocolate banana superhero muffins, and the vegan red velvet (beet chocolate) muffins. I liked all of them and would make all of them again. There are over 20 more variations to try. Maybe I should buy the cookbook!

I first tried what I think was the original superhero muffin recipe, which makes a zucchini carrot nut muffin. The recipe calls for 1 cup grated zucchini from 1 zucchini, but I only used about 1/2 of a zucchini. I wish the recipe gave amount in grams! The recipe calls for 2 cups of almond meal, which is a lot! I used a 200g bag of dried almonds. It also has 1/2 cup of maple syrup, so 2 tsp. per muffin. That’s not as much sugar as a dessert muffin, but definitely enough to make them taste sweet. The recipe is quite rich. Along with the 2 cups of almond meal it has 3 eggs and 6 tablespoons of butter (so 1/2 Tbs. per muffin). But they didn’t end up greasy like the other muffin recipe I tried. Derek liked them—he didn’t even add jam or butter! Alma’s opinion was less clear. She just picked at her muffin at breakfast, but at lunchtime asked for another one and ate the whole thing. I froze the rest and will see how they do defrosted.

One thing I didn’t like—the recipe says it makes 12 muffins but it made a bit too much batter for 12 muffins. The muffin papers were so full the batter leaked under the papers and then got baked on in the oven. It took forever to clean the muffin tin.

Apparently they’ve since updated the original recipe. Here’s the superhero muffin version 2.0. Comparing it to the original it looks like they’ve changed quite a bit. They lowered the cost by changing from 2 cups of almond flour to 1 cup almond flour and 1 cup oat flour, increased the rolled oats from 1 cup to 1.5 cups (not sure why? there was too much batter already!), reduced the maple syrup from 1/2 cup to 1/3 cup maple syrup (or honey), switched from 6 Tbs. of butter to 1/4 cup coconut oil, dropped the nuts from 1/2 cup to 1/3 cups (or use chocolate chips), swapped the 1 cup grated carrot for 1 cup grated sweet potato, increased the salt from 1/2 tsp. to 3/4 tsp., dropped the optional 1/2 cup currants or raisins, and instead of the 1/2 tsp. nutmeg they also offer cardamom or ginger as options. They also seem to have dropped the vanilla?

Their newest cookbook, Rise and Run, has about 24 different varieties of muffins, and I recently tried (by Alma’s request) the chocolate banana superhero muffins. They call for 1/4 cup of honey instead of the 1/2 cup of maple syrup in the original recipe, but also have bananas and chocolate chips for sweetness. Again the recipe made slightly too much batter, but this time instead of overfilling the tins I made a 13th muffin in a ramekin. They didn’t spill over and the muffin tin was much easier to clean. I also left the muffin papers underneath the foil muffin “papers” and that might have helped as well. I thought these muffins were pretty good. I’d definitely make them again. They’re chocolatey and satisfying and quite filling. Alma said they were too filling, and next time I should make them into mini-muffins. I agree. When I just wanted something chocolatey and yummy I don’t necessarily want a huge super filling muffin.

There are a ton more variations to try—24 in the new cookbook. I’m curious about the vegan red velvet (beet) muffins. The lemon blueberry chia and spelt blueberry yogurt both look good, but Alma doesn’t usually like fruit in her muffins. I’m also curious to try some of the savory variations.

Update March 2022: I tried the vegan red velvet / chocolate beet muffins. The recipe calls for 1 medium beet but I had what I thought were 2 medium-small beets and I didn’t have enough, so I added some grated zucchini to get to the 1.5 cups. Again I had too much batter, and had to make a few mini muffins. Alma liked the mini muffins, although she said she could definitely taste the beets, which she found slightly odd. I’d make these again. I found they satisfied my sweet tooth while still having a bit of substance to them.

  • 1½ cups grated peeled raw beet (supposedly about 1 medium, I would say buy 2 medium-largish beets to be on the safe side?)
  • 1 cup canned unsweetened full-fat coconut milk (see tip if your coconut milk has separated)
  • 1⁄3 cup coconut sugar (I used white sugar I think)
  • 1 tablespoon fresh lemon juice
  • 2 cups oat flour
  • 1½ cups almond flour or almond meal
  • ½ cup dark chocolate chunks (chopped from a bar) or chocolate chips
  • ½ cup chopped walnuts (optional)
  • 1⁄3 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • ½ teaspoon fine sea salt

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