Cooking and Meal Prep Recipes Vegan Apple Walnut Flax Muffins Recipe By Dana Angelo White, MS, RD, ATC Dana Angelo White, MS, RD, ATC Facebook LinkedIn Twitter Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Updated on March 10, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Review Board Print Dana Angelo White, MS, RD, ATC (21 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 Hide 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. It also may help reduce post-exercise inflammation. Cinnamon also contains numerous antioxidants, and walnuts boast omega-3 fats that are well known for their anti-inflammatory powers. Plus, these muffins are free of animal products, so they're vegan diet-friendly. Ingredients 1 cup all-purpose flour 1 cup whole wheat pastry flour 2 tsp. baking soda 1/2 tsp. kosher salt 1 tsp. ground cinnamon 1/4 tsp. freshly grated nutmeg 1/2 cup maple syrup 1/2 cup lightly packed brown sugar 2 cups apple, shredded (about 2 medium apples) 1/4 cup canola oil 1/4 cup unsweetened applesauce 1 tsp. vanilla extract 1 cup unsweetened soy milk 1/2 cup walnuts, chopped and divided 1/4 cup ground flaxseed Preparation Preheat oven to 350 F. 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 flaxseed 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 the center. Allow to cool for at least 20 minutes before serving. Variations and Substitutions In place of apples, try these muffins with grated carrots or mashed bananas 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. Cooking and Serving Tips Shred apples using a box grater or a food processor fitted with the shredding blade. Drain on a paper towel briefly to remove excess moisture.Serve with a glass of soy or almond milk for dipping. Rate this Recipe You've already rated this recipe. Thanks for your rating! 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Askari G, Ghiasvand R, Paknahad Z, et al. The Effects of Quercetin Supplementation on Body Composition, Exercise Performance and Muscle Damage Indices in Athletes. Int J Prev Med. 2013;4(1):21-26. Askari G, Ghiasvand R, Karimian J, et al. Does quercetin and vitamin C improve exercise performance, muscle damage, and body composition in male athletes? J Res Med Sci. 2012;17(4):328-331. Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. 2017;27(12):1060-1080. doi:10.1016/j.numecd.2017.10.010 By Dana Angelo White, MS, RD, ATC Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.