Sweet and satisfying Green Berry Muffins. With a dose of nutrient-rich leafy greens, antioxidants from the berries, whole grains, and healthy fats from almond flour, these muffins make a wonderful and easy snack!

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Green Berry Muffins #healthysnack #tararochfordnutrition

As a mom of a toddler and a mom who is breastfeeding, I am constantly on the hunt for nutritious snacks that are satisfying and delicious. I love muffins because you can make a batch to store in the freezer and they can be served as a zero prep snack (aside from a little thawing) on multiple occasions!

These Berry Green Muffins fit all of my requirements for a snack. They contain a fruit AND a vegetable, healthy fats from almond flour, whole grains from oats, a little protein from the almond flour and the eggs, and they are absolutely delicious.

Green Berry Muffins #healthysnack #tararochfordnutrition

Ingredients in Green Berry Muffins

Unsweetened applesauce: Apples add natural sweetness, a touch of fiber, as well as some vitamin C and potassium.

Maple syrup: A little maple syrup goes a long way in these Green Berry Muffins, making them taste just sweet enough.

Eggs: Eggs help bind the muffins together, but they also contain important nutrients like choline, vitamin D, protein, and antioxidants like lutein and zeaxanthin.

Avocado oil: Avocado oil is a neutral cooking oil that is rich in monounsaturated fatty acids and vitamin E, which is an antioxidant.

Banana: Bananas make these muffins naturally sweet as well. Bananas contain potassium and magnesium, which are important minerals for the body.

Vanilla extract: Vanilla adds creaminess, warmth and sweetness without added sugar to these muffins.

Almond flour: Almond flour is naturally gluten free and is a good source of omega 3 fatty acids, magnesium, plant protein and vitamin E.

Rolled oats: Oats or oatmeal are whole grains. Oatmeal contains beta-glucan, a fiber that may be linked with a reduced cholesterol level. Just 1 cup of oats contains 11 grams of protein, 8 grams of fiber, as well as a good amount of iron!

Baking soda and baking powder: These are leavening agents that help the muffins rise and look like muffins.

Kale: Kale is an extremely nutrient-dense leafy green that is high in vitamins A, C, K and so many other nutrients.

Frozen berries: Frozen berries are more affordable than fresh berries, always in season, and take longer to go bad. They are also filled with antioxidants and add tart and sweet bursts of color throughout the muffins.

Green Berry Muffins #healthysnack #tararochfordnutrition

How to Make Green Berry Muffins

All the ingredients are blended in a blender, which creates an opportunity for minimal clean up and quick prep time. After the batter is created in the blender, you simply put the batter in muffin tins and bake.

Green Berry Muffins Tips

  • These are a great recipe to meal prep and store in the freezer for quick snack and breakfast options.
  • You can use any kind of berry you like in these muffins, and fresh or frozen work.
  • Rolled oats or quick oats will work in this recipe.
  • If you are sensitive to gluten, make sure you purchase and use gluten free oats.

Green Berry Muffins #healthysnack #tararochfordnutrition

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Green Berry Muffins #healthysnack #tararochfordnutrition

Green Berry Muffins

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  • Author: Tara Deal Rochford
  • Total Time: 35 minutes
  • Yield: 16 muffins 1x
  • Diet: Gluten Free


Sweet and satisfying Green Berry Muffins. With a dose of nutrient-rich leafy greens, antioxidants from the berries, whole grains, and healthy fats from almond flour, these muffins make a wonderful and easy snack!



1 cup unsweetened applesauce

¼ cup maple syrup

2 large eggs beaten

¼ cup avocado oil

1 large banana

2 tsp vanilla extract

2 cups almond flour

1 ¼ cups rolled oats

1 tsp baking soda

½ tsp baking powder

2 handfuls of kale 

1 cup frozen berries 


Preheat the oven to 350 degrees Fahrenheit. Line muffin tins with paper liners or spritz with nonstick cooking spray.

Add all of the ingredients to a blender, except for the frozen berries.

Blend and process the ingredients to create a batter for about 1 minute.

Add the berries to the batter and gently stir to combine.

Scoop the batter into the prepared muffin tins. This recipe makes about 16 muffins.

Bake the muffins for about 25-30 minutes, until a toothpick inserted comes out clean.

Store the muffins in a sealed airtight container. You can freeze the muffins for about 6 months.


These muffins have not been tested for FODMAP content, but if you make 16 muffins per recipe the ingredients are portioned in low FODMAP amounts according to the Monash University App.

Almonds: This recipe uses about 1/8 cup of almond flour per muffin if you make 16 and 1/4 cup almond flour is considered low FODMAP. 

Bananas: This depends on the ripeness of the bananas used, but 1/2 medium ripe banana is considered a safe low FODMAP amount.

Applesauce: Less than 25g of apples is considered low FODMAP, depending on the variety of the apple. 

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: snack
  • Method: baking
  • Cuisine: american

Green Berry Muffins #healthysnack #tararochfordnutrition

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  1. Great recipe! I love that you included nutrient-rich leafy greens and healthy fats from almond flour. I also appreciate that these muffins can be made ahead and stored in the freezer for a quick and easy snack. I can’t wait to try making these myself! Thanks for sharing!

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