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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


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.


Oct 19, 2019

I subbed 1 cup flaxseed meal + chia seeds instead of oats (paleo) & they were delicious! Also added dark chocolate because why not.

Sep 20, 2019

I just made these and they are delicious! I only had instant oats but they still came out great. I used about 1/5th less maple syrup.

Sep 09, 2019

Is almond flour and almond meal the same thing?

Georgi Wellington
Sep 08, 2019

In response to the comments about the tops burning, the first time I made these the tops of mine also burned (not fully scorched, just really dark brown) and I took them out after 20 mins and they were cooked through. Almond flour tends to brown quickly when baking. The next time I made them I turned my convection oven down to 325, baked them for 25 mins and they were perfect!

Cheri S.
Aug 10, 2019

These are delicious but I’m wondering why mine ended up so crumbly. I followed the recipe with no changes but they do not stay together at all. Cooked for 25 minutes and they are definitely fully cooked.

Heidi M.

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