Start your day with Rise and Shine Muffins! Wholesome, naturally sweetened, and meal-prep friendly for a quick, nutritious breakfast.
Mornings can be hectic, but a healthy, delicious breakfast doesn’t have to be complicated. These Rise and Shine Muffins are packed with nourishing ingredients to keep you energized and satisfied throughout the day. Not to mention, they’re soft, naturally sweetened, and perfect for busy mornings!
Made with wholesome ingredients like oats, ground flax, hemp seeds, and fresh fruits and veggies, these muffins offer a balance of fibre, protein, and healthy fats. Whether you’re meal prepping for the week or need a quick snack, they’re an easy way to fuel your body.
Plus, these muffins are incredibly versatile! Easily customize them to fit your dietary needs, and enjoy a homemade treat that’s both nutritious and delicious.
Are rise and shine muffins healthy?
Yes! These Rise and Shine Muffins are made with nutritious ingredients that offer a variety of health benefits:
- Flaxseeds – Rich in omega-3 fatty acids and fibre, supporting heart and gut health.
- Hemp seeds – A great plant-based protein source with essential fatty acids.
- Oats – Packed with fibre and slow-digesting carbohydrates for sustained energy.
- Walnuts – High in omega-3s and antioxidants, great for brain health.
- Carrots – Loaded with beta-carotene and vitamin A for eye and skin health.
- Apples & Bananas – Naturally sweet and packed with fibre and essential vitamins.
Ingredients
Dry ingredients
- Flour
- Oats
- Ground flax
- Baking powder
- Ground cinnamon
- Ground ginger
- Salt
- Hemp seeds
- Raisins
- Walnuts
Wet ingredients
- Eggs
- Banana
- Vanilla extract
- Canola oil
- Maple syrup
- Carrot
- Apple
How to make rise and shine muffins
- Preheat the oven to 350°F and line a muffin tin with baking cups or lightly grease with oil.
- Mix wet ingredients: In a large bowl, whisk together the eggs, banana, vanilla extract, oil, maple syrup, grated carrot, and apple until well combined.
- Combine dry ingredients: In a medium bowl, combine the flour, oats, ground flax, baking powder, cinnamon, ginger, salt, hemp seeds, raisins, and walnuts. Whisk until combined.
- Mix together: Gradually add the dry ingredients to the wet mixture, stirring until just combined (be careful not to overmix).
- Fill the muffin tin: Divide the batter evenly among the muffin cups, filling each about ¾ full.
- Bake for 18-22 minutes, or until a toothpick inserted in the center comes out clean.
- Cool & enjoy: Let the muffins cool for 5 minutes before removing from the pan. Enjoy warm or store for later!
How long will these muffins stay fresh?
- Room temperature: Store in an airtight container for up to 3 days.
- Refrigerator: Keeps fresh for up to 1 week.
- Freezer: Store in a freezer-safe bag for up to 3 months. Simply thaw or microwave the muffins for a quick breakfast!
Substitutions and variations
- Make it vegan – Swap eggs for flax eggs (1 tbsp ground flax + 2.5 tbsp water per egg).
- Gluten-free option – Use gluten-free flour and certified gluten-free oats.
- Nut-free version – Omit walnuts and replace with sunflower or pumpkin seeds.
- Different sweeteners – Substitute maple syrup with honey or date syrup.
Final thoughts
These Rise and Shine Muffins are not only delicious but also loaded with nutrients to fuel your day. Whether you’re meal prepping for the week or looking for a healthy snack, this easy recipe is a must-try. So why not give them a go?
Other recipes you will love
- Maple Pumpkin Muffins
- Chocolate chunk banana bread recipe (no added sugar)
- Raspberry Chocolate Overnight Oats
If you make my Rise and Shine Muffins, let me know in the comments! And don’t forget to tag me on Instagram @TheHealthyLivingRD so I can see your delicious creations!
Rise and Shine Muffins
Equipment
- 1 muffin tin
Ingredients
- 1 cup all-purpose flour or whole wheat flour
- ½ cup rolled oats
- 1/4 cup ground flax
- 2 teaspoons baking powder
- 2 teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ½ teaspoon salt
- ½ cup hemp seeds
- 2 eggs
- 1 medium ripe banana mashed
- 2 teaspoons vanilla extract
- 1/4 cup canola oil
- ½ cup maple syrup
- 1 cup shredded carrot
- 1 apple cut into cubes
- ½ cup walnuts
- ½ cup raisins
Instructions
- Preheat the oven to 350°F and line a muffin tin with baking cups or lightly grease with oil.
- Mix wet ingredients: In a large bowl, whisk together the eggs (2), mashed banana (1), vanilla extract (2 tsp), oil (1/4 cup), maple syrup (1/2 cup), grated carrot (1 cup), and chopped apple (1) until well combined.
- Combine dry ingredients: In a medium bowl, combine the flour (1 cup), oats (1/2 cup), ground flax (1/4 cup), baking powder (2 tsp), cinnamon (2 tsp), ginger (1/2 tsp), salt (1/2 tsp), hemp seeds (1/3 cup), raisins (1/2 cup), and walnuts (1/2 cup). Whisk until combined.
- Mix together: Gradually add the dry ingredients to the wet mixture, stirring until just combined (be careful not to overmix).
- Fill the muffin tin: Divide the batter evenly among the muffin cups, filling each about ¾ full.
- Bake for 18-22 minutes, or until a toothpick inserted in the center comes out clean.
- Cool & enjoy: Let the muffins cool for 5 minutes before removing from the pan. Enjoy warm or store for later!
Notes
-
- Make it vegan – Swap eggs for flax eggs (1 tbsp ground flax + 2.5 tbsp water per egg).
-
- Gluten-free option – Use gluten-free flour and certified gluten-free oats.
-
- Nut-free version – Omit walnuts and replace with sunflower or pumpkin seeds.
-
- Different sweeteners – Substitute maple syrup with honey or date syrup.