Vegan Apple Walnut Flax Muffins Recipe

Vegan Apple Walnut Flax Muffins

Dana Angelo White, MS, RD, ATC

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
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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.


  • 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


  1. Preheat oven to 350 F.

  2. Line a 12-cup muffin pan with paper liners or spray with nonstick cooking spray.

  3. In a medium bowl, combine both flours, baking soda, salt, cinnamon, and nutmeg.

  4. In a separate bowl, whisk maple syrup, brown sugar, shredded apple, canola oil, applesauce, vanilla, and soy milk.

  5. Combine fruit mixture to dry ingredients to form the batter. Stir in the flaxseed and walnuts, reserving about 2 tablespoons of the walnuts.

  6. Scoop batter into muffin tins.

  7. Sprinkle with remaining walnuts and bake for 20 to 25 minutes or until a toothpick comes out clean from the center.

  8. 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.

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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.
  1. Askari G, Ghiasvand R, Paknahad Z, et al. The Effects of Quercetin Supplementation on Body Composition, Exercise Performance and Muscle Damage Indices in AthletesInt J Prev Med. 2013;4(1):21-26.

  2. Askari G, Ghiasvand R, Karimian J, et al. Does quercetin and vitamin C improve exercise performance, muscle damage, and body composition in male athletesJ Res Med Sci. 2012;17(4):328-331.

  3. Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart diseaseNutr 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.