Nutty Zucchini Carrot Muffins

Healthy Zucchini Muffins!

When I try different recipes, I always try and see how I can make the recipe a little bit healthier. This is one of the many golden nuggets I learned in completing my Precision Nutrition certification. In general, zucchini carrot muffins seem like a healthy choice. However, many muffins are loaded with sugar and unhealthy fats with no added benefits, which is why I made a mini muffin recipe, that is a healthy and tasty little snack, full of powerful benefits.

What makes these zucchini carrot muffins so healthy?

The added magic of cricket powder* gives a little boost of protein with a slightly nutty taste.

Extra virgin olive oil which is rich in monounsaturated oleic acid is one of the healthiest fat choices to add.

The crunch of walnuts and the sweetness of pure maple syrup (instead of highly processed sugar) with the addition of chopped Medjool dates make it a healthier sugar replacement.

I use spelt flour, an ancient grain, because it has double the phenolic antioxidants than wheat per gram.

This mini muffin recipe can be enjoyed all year long

It is a treat using freshly picked zucchini from my friend's garden in the summer months. I never like to label food, good or bad. It’s about progress over perfection and how I can make any recipe even 1% better.

Cricket powder has been a staple for my smoothies at work because it gives the added boost of protein. I could never find a protein powder I enjoyed, until I found cricket protein. My husband, however, has always refused to try anything with cricket powder.

One evening, he came home and popped some freshly baked zucchini carrot muffins into his mouth. He proceeded to tell me how delicious they were. Did he need to know they were made with cricket powder? He could not taste the difference of the added benefits. I did eventually tell him they were made with cricket powder and he couldn’t deny that they were indeed delicious and would eat them again.

Mini muffin tin full of unbaked healthy zucchini muffins with shredded carrots and zucchini on top.

Mealtime Conversation Topics with Friends

Cartoon mango smiling used as an icon for conversation starters between friends.

The connection between your health and the value of a good conversation may not be something you ever thought was important. Relationships play a major role in your ability to pursue and maintain a healthy lifestyle.

An ongoing study by Harvard that has lasted over 80 years and is still going strong, summarizes that close relationships, more than money, fame, social class, IQ and even genes or cholesterol levels help delay mental and physical decline, and are better predictors of long and happy lives. Fostering relationships with family, friends and your community according to this study help you live longer.

Ready to foster your relationships with some interesting conversation? Try out this question the next time you are eating mini muffins with another person.

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Three mini zucchini carrot muffins made with cricket protein powder.
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5 from 6 votes

Nutty Zucchini Carrot Muffins

Dairy-free & bite-sized, these super healthy mini muffins will delight your tastebuds. Level up your zucchini carrot muffins with the added prebiotic power of cricket protein powder.
Prep Time25 mins
Cook Time10 mins
Total Time35 mins
Servings: 12
Calories: 192
Course: Breakfast, Brunch, Snack
Cuisine: American

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Ingredients

  • ¾ cup spelt flour *see notes for additional information
  • ¼ cup cricket protein powder **see notes for additional information
  • ½ tsp cinnamon
  • tsp salt
  • 1 tsp baking soda
  • cup zucchini grated
  • ¼ cup carrots grated
  • 3 tbsp extra virgin olive oil
  • ¼ cup maple syrup
  • 1 lg egg beaten
  • 1 tsp vanilla extract
  • ¼ cup walnuts chopped
  • 8 Medjool dates pitted and chopped finely

Instructions

  • Preheat oven to 350F
  • Spray mini muffin tray with olive oil spritzer.
  • Combine flour, cricket powder, cinnamon, salt & baking soda in a bowl and set aside.
  • Grate the zucchini and carrots and mix together in a bowl, setting ⅛ cup aside to sprinkle on top of the muffins.
  • Add the remaining ingredients to the zucchini and carrots and mix until well combined.
  • Add the wet ingredients to the dry ingredients and fold to incorporate. Avoid over mixing so that they will remain tender.
  • Spoon into a 24 mini muffin tray pan and sprinkle with the reserved grated zucchini and carrots.
  • Bake for 10 minutes or until the tester comes out clean.
  • 2 mini muffins is 1 serving

Notes

** The added magic of cricket powder gives a little boost of protein with a slightly nutty taste. If you are allergic to shellfish, you may want to avoid cricket powder, as you might be allergic to crickets as well.
*Spelt flour can usually be replaced with wheat flour in most recipes. You can use a total of 1 cup of wheat flour to replace the spelt flour and *cricket powder in this recipe.
 
Tips for freezing?
Allow muffins to cool completely, arrange in single layer on a tray and freeze for 30 minutes, until frozen solid. Place in freezer bags, and squeeze out excess air to prevent freezer burn. Label with the contents and date, then enjoy within 2-3 months.
To serve, let thaw to room temperature or pop in the microwave for a few seconds.

Hand Size Portions

Nutrition Facts
Nutty Zucchini Carrot Muffins
Serving Size
 
2 mini muffins
Amount per Serving
Calories
192
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
3
g
Cholesterol
 
35
mg
12
%
Sodium
 
157
mg
7
%
Potassium
 
301
mg
9
%
Carbohydrates
 
24
g
8
%
Fiber
 
3
g
13
%
Sugar
 
15
g
17
%
Protein
 
9
g
18
%
Vitamin A
 
496
IU
10
%
Vitamin C
 
3
mg
4
%
Calcium
 
48
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Palm: .25
Fist: .25
Handful: 1
Thumb: .5

Hand Portions

When you look at the nutritional values of a meal to log what you are eating, that is called tracking macros. A lot of people use this method to reach their health goals.

Looking at hand portion size and using this method to gauge how and what you eat is also a great method to help you reach your health goals. Many people who use this method often think this form of tracking meals is easier and more sustainable for a lifetime.

Want to learn more about hand portion size and how to use it to reach your goals? Check out the article How to Get Started with Hand Portion Sizes.

Health Puzzle Master Lisa Bernier is a nutrition coach who helps you understand your nutrition puzzle pieces. With her inspiring approach to mindfulness, she helps women take the right steps to improve their health and fitness by guiding them through holistic eating, movement, and lifestyle changes.

Find other articles written by Lisa on her coach profile. She believes that each woman has a puzzle to solve to achieve their goals. Let Lisa help you find the missing pieces to bring your life into balance, find your fit, and become the best version of yourself.

  • Carol says:

    Muffins were delicious. Great way to add veggies to my day!

    • Lisa Bernier says:

      So happy you enjoyed the muffins and the added vegetables!