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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