Vegan Apple Walnut Flax Muffins Recipe

Dana Angelo White, MS, RD, ATC

Medically reviewed by

Richard Fogoros, MD

Updated on September 20, 2019

(19 ratings)

Total Time: 35 min

Prep Time: 15 min

Cook Time: 20 min

Servings: 12

Nutrition Highlights (per serving)

242 calories

10g fat

37g carbs

4g protein

Show Nutrition Label

Nutrition Facts
Servings: 12
Amount per serving
Calories	242
% Daily Value*
Total Fat 10g	13%
Saturated Fat 1g	5%
Cholesterol 0mg	0%
Sodium 321mg	14%
Total Carbohydrate 37g	13%
Dietary Fiber 3g	11%
Total Sugars 19g
Includes 15g Added Sugars	30%
Protein 4g
Vitamin D 0mcg	0%
Calcium 64mg	5%
Iron 1mg	6%
Potassium 182mg	4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

A batch of homemade muffins makes for easy breakfasts and snacks, but steer clear of supersized baked goods filled with sugar. Make a healthier batch of muffins by including natural sweeteners, fresh fruit, whole grains, warm spices, and crunchy walnuts.

Apples contain quercetin, a flavonoid (aka plant compound) with potent antioxidant properties. Cinnamon also contains numerous antioxidants and walnuts boast omega-3 fats that are well known for their anti-inflammatory powers.

Plus, these muffins are made without any animal products, so they're vegan diet friendly.

Ingredients

1 cup all-purpose flour
1 cup whole wheat pastry flour
2 teaspoons baking soda
½ teaspoon kosher salt
1 teaspoon ground cinnamon
¼ teaspoon freshly grated nutmeg
½ cup maple syrup
½ cup lightly packed brown sugar
2 cups shredded apple (about 2 medium apples)
¼ cup canola oil
¼ cup unsweetened applesauce
1 teaspoon vanilla extract
1 cup unsweetened soy milk
½ cup chopped walnuts, divided
1/4 cup ground flax seeds

Preparation

Preheat oven to 350F.
Line a 12-cup muffin pan with paper liners or spray with nonstick cooking spray.
In a medium bowl combine both flours, baking soda, salt, cinnamon, and nutmeg.
In a separate bowl whisk maple syrup, brown sugar, shredded apple, canola oil, applesauce, vanilla, and soy milk.
Combine fruit mixture to dry ingredients to form the batter. Stir in the flax and walnuts, reserving about 2 tablespoons of the walnuts.
Scoop batter into muffin tins.
Sprinkle with remaining walnuts and bake for 20 to 25 minutes or until a toothpick comes out clean from center.
Allow to cool for at least 20 minutes before serving.

Ingredient Variations and Substitutions

In place of apples, try these muffins with grated carrots or mashed banana for a different nutrient profile. Carrots offer carotenoids, and bananas a healthy dose of potassium.

Whole wheat pastry flour provides excellent texture and a slightly nutty flavor. Replacing all the flour with whole wheat makes the muffins too dry, but a 50-50 split of whole wheat and all-purpose works perfectly.