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Superhero Muffins

Superhero Muffins

To thank our incredible fans for their support of our cookbook project, we're giving you a sneak peak of a favorite recipe from Run Fast Eat Slow. We never expected to receive over 650 inspiring stories from each of you in response to our search for runners willing to help us with recipe testing. Thanks for your enthusiasm! Happy baking. XO, Shalane & Elyse

Superhero Muffins

Yield: 12

These muffins were designed for superheroes like you. They're packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.

Photo by our recipe tester, Megan Scott, from Joy of Cooking.


  • 2 cups almond meal
  • 1 cup old-fashioned rolled oats (use gluten-free if sensitive)
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins, optional
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrot (about 2 carrots)
  • 6 tablespoons unsalted butter, melted
  • 1/2 cup Grade B maple syrup
  • 1 teaspoon vanilla
  • paper muffin cups


Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups. 

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.  

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.   


Keep a batch in the freezer for a sweet grab-n-run breakfast. Simply defrost on low power in the microwave


Jun 04, 2020

These muffins are SO yummy! I love the crunch from the nuts & it is very moist & healthy! And having veggies in it is a bonus! I have looking for a healthy muffin recipe for a long time! Thank you for this recipe!

Bernie Gleason
May 28, 2020

To Lil Mama-

I’ve used Myokos cultured vegan butter for baking and spreading. Is actually really good! Never had a recipe fail when using it. I suspect it is more consistent than butter re: water content maybe?? I’ve used it for a while since my son is lactose intolerant. Rest of family cant tell difference in taste between it and butter. The only thing I havent tried it for is pie crust.

Anne M
May 12, 2020

I made these without butter. I used one cup of applesauce in place of it. The zucchini and carrot were left to drain overnight. Much to my delight my picky kids loved them! I do too. Gluten free, packed with veggies and fiber, and no oils or butter.

May 12, 2020

Can u provide the nutrition facts for this recipe?

Apr 19, 2020

I love these muffins! I usually substitute whole wheat flour for the almond meal since it’s less expensive. I also substitute either almond butter or peanut butter for the butter to be a bit healthier. I do add in a half cup of chocolate chips instead of adding raisins or walnuts :)

Mar 22, 2020

I made these yesterday ‘almost’ sugar free…
instead of maple syrup I used almost 1/2 cup mashed banana with a bit of brown rice syrup-about 2 T. One other change was using avacado oil instead of butter. They are wonderful!

Mar 13, 2020

Has anyone tried making these using a plant based butter such as Melt or coconut oil with butter flavor or any other butter substitute? Also how did they turn out with the arrowroot egg replacement and had anyone tried any other egg replacement? Do you need to adjust other ingredients?

Lil’ Mama
Feb 28, 2020

Do you drain zucchini first and zucchinis are different sizes so approximately how many cups of shredded zucchini? Can someone let me know? Thankyou!

Feb 26, 2020

You should “fear the butter.” Butter is NOT an example of “healthy fat.” It is high in saturated fat. Healthier fat is liquid at room temperature. The American Heart Association recommends most people keep saturated fats below 13 grams a day. I’m not sure spending 7-8 of them in one muffin is a good idea. There are many muffin recipes made with better fats (like olive oil) than butter.

Nov 06, 2019

What is a good sub for almond flour/meal? I have a nut allergy kid.



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