Apple Oat Muffins

These apple oat muffins are soft, lightly spiced muffins made with rolled oats, whole wheat flour, grated apple, eggs and a little maple syrup, so they’re higher in fiber and much lower in sugar than most bakery muffins. The grated apple keeps them moist and adds natural sweetness. The recipe makes 12 muffins in about 40 minutes, each with around 160 calories, 3 g of fiber and 6 g of sugar. They freeze well, which makes them handy for breakfasts, lunchboxes and snacks.

• Makes: 12 muffins
• Serves: 12
• Prep time: 15 minutes
• Cook time: 20 to 22 minutes
• Total time: about 40 minutes

Ingredients

• 100 g (1 cup) rolled oats, plus a little extra for topping
• 150 g (1¼ cups) whole wheat flour
• 2 teaspoons baking powder
• 1½ teaspoons ground cinnamon
• A pinch of salt
• 2 large eggs
• 150 ml (⅔ cup) milk or unsweetened soy milk
• 60 ml (¼ cup) rapeseed (canola) or light olive oil
• 60 ml (¼ cup) maple syrup or honey
• 1 teaspoon vanilla extract (optional)
• 2 medium apples (about 250 g), grated, skin on

Method

1. Heat the oven to 190°C (375°F), or 170°C (340°F) with the fan on. Line a 12-hole muffin tin with paper cases, or grease it lightly.
2. Mix the dry ingredients: oats, flour, baking powder, cinnamon and salt in a large bowl.
3. Mix the wet ingredients: in another bowl, whisk the eggs, milk, oil, maple syrup and vanilla.
4. Grate the apples and stir them into the wet mixture straight away, so they don’t brown.
5. Combine. Pour the wet ingredients into the dry ones and fold together gently until just combined. A few lumps are fine; overmixing makes muffins tough.
6. Fill the cases about three-quarters full and sprinkle with a few oats.
7. Bake for 20 to 22 minutes, until risen, golden, and a skewer inserted into the center comes out clean.
8. Cool in the tin for 5 minutes, then on a wire rack.

Tips

• Don’t overmix the batter once the wet and dry ingredients are combined.
• Keep the apple skin on for extra fiber and color.
• Rest the batter for 10 minutes before baking if you have time; the oats absorb liquid and the muffins rise better.
• Use a light hand with sweetener: the apple and cinnamon add plenty of flavor.
• Check early. Ovens vary; start checking at 18 minutes.

Swaps and variations

• Add nuts or seeds: stir in 40 g of chopped walnuts or pumpkin seeds.
• Carrot and apple: replace half the apple with grated carrot.
• Berry: replace the apple with 150 g of blueberries or raspberries.
• Gluten-free: use gluten-free oats and a gluten-free flour blend.
• Dairy-free: use a plant milk.
• Higher protein: replace 50 ml of the milk with 75 g of Greek yogurt.

Nutrition per muffin (estimate)

One serving is one muffin. These figures were calculated from USDA FoodData Central values for rolled oats, whole-grain wheat flour, apples, eggs, 2% milk, canola oil, maple syrup, baking powder and cinnamon.

A typical large bakery muffin can contain 400 calories or more and several teaspoons of added sugar. These muffins are smaller and use whole grains, fruit and a modest amount of maple syrup, which counts as free sugar; each muffin has about 3 g of added sugar. The NHS recommends no more than 30 g of free sugars a day for adults. Oats add beta glucan, a soluble fiber; our article on whether oats are healthy explains why it matters.

Contains: wheat (gluten), eggs and milk. Oats may contain gluten unless labeled gluten-free.

Storage and freezing

Keep muffins in an airtight container at room temperature for 2 days, or in the fridge for up to 4 days. To freeze, wrap individually and freeze for up to 3 months. Thaw at room temperature or warm in the microwave for 20 to 30 seconds.

Ways to serve them

• With plain yogurt and fruit for breakfast.
• Spread with a little nut butter for a filling snack.
• In lunchboxes. Our healthy lunchbox ideas have more options.
• Warm with a cup of tea. Our guide to healthy snack ideas has more.

Why grated apple works in muffins

Grated apple keeps the muffins moist for days and adds natural sweetness, which is why this recipe needs only 60 ml of maple syrup for 12 muffins. Leave the skin on: it holds a good share of the apple’s fiber, and once grated you won’t notice it. Firm, sharp apples such as Granny Smith, Braeburn or Pink Lady hold their texture best, while softer apples melt into the crumb. If your apples are very juicy, squeeze the grated flesh lightly over the sink before adding it, or the batter can turn wet and the muffins may sink.

Troubleshooting

• Dense or heavy muffins: usually from overmixing. Stir until the flour just disappears; a few lumps are fine.
• Sunken middles: the oven may not have been hot enough, or the door was opened too early. Wait until at least 18 minutes before checking.
• Dry muffins: bake for a minute or two less next time. Whole wheat flour soaks up more liquid than white flour, so letting the batter rest for 5 minutes before filling the tin helps.
• Stuck to the cases: let the muffins cool for 10 minutes first, or use silicone or baking paper cases.

Common questions

Are these muffins healthy?

Compared with most shop-bought muffins, yes: they’re smaller, made with whole grains and fruit, and much lower in sugar and fat. They’re still a baked treat, so enjoy them as part of a balanced diet.

Can I make them without sweetener?

Yes. Use very ripe, sweet apples or add a mashed banana, though the muffins will be less sweet and slightly denser.

Can children eat them?

Yes. They’re a good lunchbox snack. For babies under 1, use maple syrup rather than honey, or leave out the sweetener.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.