School Holiday Fun: Nutritionist Shares Easy, Healthy Muffin Recipes for Kids
Keeping children entertained and well-fed during school holidays can be a challenge, but a simple solution has emerged from Sunrise nutritionist Sarah Di Lorenzo. She has shared two straightforward, healthy muffin recipes that serve as both a fun activity and a nutritious snack. From naturally sweet banana, oat, and chocolate muffins to cheesy, vegetable-packed savoury bites, these options are designed to be lunchbox-friendly, maintain steady energy levels, reduce sugar crashes, and involve little hands in the kitchen.
Banana, Oat & Chocolate Muffins
Makes 12 muffins
Why They’re Good for Kids
These muffins offer a genuinely nourishing choice for lunchboxes or after-school snacks. Bananas provide natural sweetness along with potassium, vitamin B6, and prebiotic fibre. Oats deliver slow-release complex carbohydrates that help sustain energy levels without causing sugar spikes and crashes. Eggs contribute complete protein and choline, which is essential for brain development. The addition of raw honey or maple syrup adds minimal natural sweetness, while dark chocolate chips with 70% or higher cocoa content bring antioxidant flavanols with significantly less sugar than milk chocolate. These are muffins parents can feel good about serving.
Ingredients
- Wet ingredients: 3 very ripe medium bananas, mashed; 2 large eggs; ⅓ cup melted coconut oil or light olive oil; 3 tbsp pure maple syrup; 1 tsp pure vanilla extract; ½ cup milk of choice (dairy, oat, or almond).
- Dry ingredients: 1½ cups rolled oats; ½ cup almond flour; 1½ tsp baking powder; ½ tsp bicarbonate of soda; 1 tsp ground cinnamon; pinch of fine sea salt.
- Fold in: ⅓ cup dark chocolate chips (70% cocoa or higher).
Method
- Preheat oven to 180°C (fan-forced 160°C). Line a 12-hole muffin tin with paper cases or grease well with coconut oil.
- In a large bowl, mash bananas until almost smooth. Whisk in eggs, melted oil, honey or maple syrup, vanilla, and milk until combined.
- Add rolled oats, almond flour, baking powder, bicarbonate of soda, cinnamon, and salt to the wet mixture. Stir until just combined—do not overmix.
- Gently fold in most chocolate chips, reserving some for topping.
- Spoon batter evenly into muffin cases, filling each about ¾ full. Press reserved chocolate chips onto tops.
- Bake for 20–23 minutes until golden and a skewer inserted comes out clean. Cool in tin for 5 minutes before transferring to a wire rack.
Tips
- Use very ripe bananas for maximum sweetness. If not ripe enough, roast unpeeled bananas at 180°C for 15 minutes.
- Make oat flour by blending 50g of rolled oats for 30 seconds.
- These muffins are nut-free as written, making them school-safe for lunchboxes.
- Boost nutrition by adding 2 tbsp of chia seeds or ground flaxseed for extra omega-3s and fibre.
- Store in an airtight container at room temperature for 2 days, in the fridge for up to 5 days, or freeze for up to 3 months.
- For a dairy-free version, use oat or almond milk and ensure chocolate chips are dairy-free.
Cheesy Veggie Muffins
Makes 12 muffins
Why They’re Good for Kids
These muffins use almond meal and oat flour instead of gluten-free flour, providing whole food ingredients with nutritional benefits. Almond meal adds healthy monounsaturated fats, vitamin E, and magnesium, creating a moist, dense crumb. Eggs act as a binder, offering complete protein and brain-supporting choline. Greek yoghurt boosts protein and adds a tender texture. Carrot contributes beta-carotene, natural sweetness, and fibre, while its bright orange flecks enhance appearance. With four different vegetables baked in, these are a nourishing snack that fussy eaters often enjoy due to the prominent cheese flavour.
Ingredients
- Wet ingredients: 4 large eggs; ½ cup full-fat Greek yoghurt; ¼ cup light olive oil or melted butter; ¼ cup milk of choice.
- Dry ingredients: 1½ cups almond meal; ½ cup oat flour; 1½ tsp baking powder; ½ tsp bicarbonate of soda; ½ tsp fine sea salt; ½ tsp garlic powder; ½ tsp dried mixed herbs or oregano; pinch of black pepper.
- Fillings: 1 medium zucchini, grated and squeezed dry; 1 medium carrot, grated and squeezed dry; ½ cup thawed frozen peas; ½ cup thawed frozen corn kernels; ½ cup finely diced roasted red capsicum; 3 finely sliced spring onions; 1 cup grated tasty cheddar (reserve some for topping).
Method
- Preheat oven to 180°C (fan-forced 160°C). Line a 12-hole muffin tin with paper cases or grease generously.
- Grate zucchini and carrot, then squeeze firmly in a tea towel to remove excess liquid—this step is crucial to prevent sogginess.
- In a large bowl, whisk eggs, Greek yoghurt, olive oil, and milk until smooth.
- Add almond meal, oat flour, baking powder, bicarbonate of soda, salt, garlic powder, herbs, and pepper. Stir until just combined.
- Fold in zucchini, carrot, peas, corn, capsicum, spring onions, and most of the cheese.
- Spoon batter evenly into muffin cases, filling each about ¾ full. Press reserved cheese onto tops.
- Bake for 24–27 minutes until deep golden and a skewer comes out clean. Cool in tin for 5 minutes before transferring to a wire rack.
Tips
- Squeeze zucchini and carrot well to remove as much liquid as possible for better structure.
- For an oat-free option, replace oat flour with an extra ½ cup of almond meal or ½ cup of tapioca flour.
- Add extra veggies like finely chopped baby spinach, diced sweet potato, or broccoli florets, keeping total volume similar.
- Use tasty cheddar for kid-friendly flavour; parmesan can add savoury depth.
- Note that almond meal muffins are denser and moister than wheat flour versions—they firm up as they cool.
- Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
- For a nut-free lunchbox version, swap almond meal for sunflower seed meal as a 1:1 substitution.
