Enjoy your favorite fall baked goods with no guilt! Healthy Zucchini Muffins contain no oil, no refined sugar, and no flour. The oil and sugar are replaced with ripe bananas and the flour is replaced with whole grain oats. Zucchini, cinnamon, and mini chocolate chips (optional) give the muffins classic zucchini bread flavor.
Night Owl or Early Bird?
Are you a morning person? I’m more of a night owl. I tend to stay up late after getting the kids to bed. Sometimes I’m up to get some work done and sometimes I’m up just to watch trashy television.
Whoops!
Luckily I have coffee and a morning loving husband to get me moving in the a.m. He’s kind enough to bring me a cup of coffee in bed so I can wake up then stumble around half awake trying to get my little people ready for school.
Easy Breakfast Choices
In my opinion, 6 a.m. is a bad time to haul out the cast iron skillet and cook up a hot breakfast. I save that treat for the weekends. On hectic weekday mornings we are stuck with cereal, oatmeal, or other easy breakfast choices.
My kids are carb lovers and will happily devour bagels and muffins each morning. But baked goods full of white sugar and white flour leads to a mid morning energy crash… right when they should be primed and ready to learn.
My solution: healthy oatmeal muffins that contain no oil, no refined sugar, and no flour.
How to Make Healthy Zucchini Muffins
A muffin recipe with no flour and no sugar may sound a little questionable but I promise you they are moist, delicious muffins that are full of flavor!
- The oil and sugar are replaced with ripe bananas. (Over ripe bananas are very sweet!)
- The flour is replaced with whole grain oats. (Oats are toasted f a few minutes then and ground in a food processor or blender for a nutty taste.)
- Zucchini and spices give the muffins classic zucchini bread flavor. (Add your favorite nuts or chocolate chips to customize the recipe.)
I love being able to enjoy one of my fall favorites with no guilt from the oil and sugar in traditional zucchini bread recipes.
MORE HEALTHY MUFFIN RECIPES TO TRY
1 – Healthy Oatmeal Muffins – My original no flour, no sugar, no oil recipe. This basic recipe is sweetened with bananas and is easy to customize.
2 – Healthy Chocolate Chip Oatmeal Muffins – My kids’ all-time favorite healthy oatmeal muffins recipe. Lots of CHOCOLATE flavor.
3 – Healthy Pumpkin Muffins Recipe – Delicious pumpkin spice flavor with no flour, no sugar, no oil and no dairy… they taste like pumpkin pie.
4 – Apple Cinnamon Blender Muffins – This easy recipe mixes in the blender for no mess but lots of cinnamon apple flavor.
Healthy Zucchini Muffins Recipe
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Healthy Zucchini Muffins with No Flour, No Sugar & No Oil
- Prep Time: 30 minutes
- Cook Time: 40 minutes
- Total Time: 70 minutes
- Yield: 14 muffins 1x
- Category: Breakfast
- Cuisine: American
Description
Enjoy a fall favorite with no guilt! Healthy Zucchini Muffins contain no oil, no refined sugar, and no flour. The oil and sugar are replaced with ripe bananas and the flour is replaced with whole grain oats. Zucchini, spices, and mini chocolate chips give the muffins classic zucchini bread flavor.
Ingredients
- 2.5 cups old fashioned oats
- 2–3 large bananas (1 cup mashed)
- 2 large eggs (lightly beaten)
- 1/2 cup pure maple syrup (honey can also be used)
- 2.5 cups shredded zucchini (peeled or unpeeled)
- 2 tsp vanilla extract
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/3 cup chocolate chips, mini (optional, plus 1 Tbsp for topping)
Instructions
- Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step, however the toasting adds flavor!)
- Reserve 1 Tbsp of oats for muffin tops. Place remaining oats in food processor and pulse until they reach a rough, flour like consistency.
- Turn oven heat up to 350 degrees.
- Mash bananas well, they should have no lumps. (I use my mixer to mash them before adding the other wet ingredients.) Add eggs, maple syrup, zucchini, and vanilla. Mix to combine.
- Add dry ingredients to wet ingredients and mix until just incorporated.
- Allow mixture to rest for 30 minutes to 1 hour. This allows the oats to soften and soak up the liquids. (It should look thicker after resting.)
- Optional: Fold in 1/3 c mini chocolate chips or nuts.
- Scoop into muffin tin (greased or lined with muffin wrappers). The muffins should be about 7/8 full, recipe makes 14 muffins.
- Sprinkle muffin tops with the 1 Tbsp of reserved oats and 1 Tbsp mini chocolate chips (if using), press lightly to make sure they stick.
- Bake at 350 for 35 -45 minutes. A toothpick inserted in the center of a muffin should come out clean.
Notes
Check baked muffins. These muffins are very moist, if necessary you can cut one open and check to make sure they are baked through. If tops are getting too dark place a sheet of foil on top of the muffins to prevent over browning.
Use parchment baking cups. Healthy muffins have a habit of sticking to the baking cups and muffin tins. Parchment baking cups will prevent them from sticking, no greasing needed.
Overfill the baking cups. Want your muffins to look like mine? Fill the baking cups 3/4 full (muffin tins are usually filled 1/2-2/3). Gluten-free muffins do not rise as much as traditional muffins so overfilling the tins will make them look taller.
Nutrition
- Serving Size: 1 muffin
- Calories: 140
- Sugar: 12.9 g
- Sodium: 197.9 mg
- Fat: 3.3 g
- Carbohydrates: 25.1 g
- Protein: 3.5 g
- Cholesterol: 27.5 mg
Keywords: healthy zucchini muffins, no flour zucchini muffins
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Linda
I only had one banana so used unsweetened applesauce. I only used a tbsp of maple syrup also. Came a little dry. If I use 2 bananas and the unsweetened applesauce would that work? Also cinnamon too strong for my liking. I will cut in half.
★★★
Bren
Linda, the total amount of mashed bananas plus applesauce should equal 1 cup. If your zucchini was on the dry side you might end up with dry muffins (since zucchini can be very water or less watery). If your batter is extremely thick I would try adding 1/4 cup milk of choice or 1/4 cup water to make up for the dry zucchini before baking.
Sharon Williams
When are the spices, baking powder and baking soda added? When all dry ingredients are mixed ? Or after dry is mixed with liquid?
Also, are these cooked on the middle rack or lower rack?
Thank you from a newbie.
Bren
Add the spices, baking powder, and baking soda in step 5 (they are considered dry ingredients). I bake the muffins on the middle rack. Good luck!
Debbie Smith
I would like to know what the Oat measurement is after it’s been in the food processor to make flour. It says 2 1/2 cups of oats but I grinded more than that so I need to measure for the recipe. Can you help?
Bren
I would start with 2 cups and see if the batter is muffin consistency.
Brianne
Could you subsititue quick oats for the old fashioned? I have a huge container of quick oats and was wondering if I can use them instead! THANK YOU!
Bren
Yes, you can use quick oats.
Nora Cotter
Can I add walnuts?
Bren
Yes, 1/2 cup
Hebe
Do you need to squeeze the water from the courgette before using?
Bren
No, you do not need to squeeze out the water.
Cathy
Just made these and they are delicious. Thank you!
Laura
Could you substitute applesauce for the banana in this recipe? I have a picky non-banana lover over here.
Bren
Yes, you can sub apple sauce but you might have to add a bit more honey or maple syrup since bananas tend to be sweeter than unsweetened applesauce.
Ravonne LoPresti
This is the first time leaving a comment on a recipe but I just have to say that these muffins are delicious, I had 3 with my tea this morning!! I followed the recipe and included the mini chocolate chips ~ they always taste so good with cinnamon!!
★★★★★
Amanda
These muffins are delicious!! They have a really great taste and I love that they are healthy.
One thing that I noticed was that the baking cups and bottom of the muffins came out really soggy/wet both times that I’ve made these muffins. I took the muffins out of the paper cups and let them cool/dry off which was fine, but I wonder if this is because I used frozen bananas which have more moisture versus regular bananas?
★★★★★
shira
Can I toast a bunch of oats to have on hand for other recipes?
would you keep in freezer? how will you measure for use in recipe?
Bren
I’ve never tried storing the toasted oats so I’m not sure how it would work. Sorry!
Melissa
Hi there, if I want to leave out the maple syrup/honey, do I need to add more liquid to compensate?
Thanks!
Bren
Yes, up the milk to equal the maple syrup amount.
Amber
My daughter doesn’t like bananas…wondering if I could substitute with 1cup applesauce (equal trade) and get a apple-y flavor instead? Hmmm I might have to try it out!
Bren
Yes, applesauce will work but you may need to up the sweetener as bananas tend to be sweeter.
Victoria
Not sure why mine didn’t work out.
Overdone outside. Wet inside. Baked longer.
No success. 🙁
★★
Bren
Wash you zucchini very wet? You may need to let it drain in a colander before adding to the mix.
Eileen
Can the eggs be substituted? If so, what would be best to use?
Bren
Yes, you can use “flax eggs” in place of eggs. Stir together 2 tablespoon ground flax seed (flaxseed meal) with 5 tablespoon warm water in a small dish and let rest for 5 minutes to thicken. Add to recipes in place of eggs.
Mary Place
What can I substitute for the eggs? Can I use flax eggs? Thank you. Mary
Bren
Yes, you can use “flax eggs” in place of eggs. Stir together 2 tablespoon ground flax seed (flaxseed meal) with 5 tablespoon warm water in a small dish and let rest for 5 minutes to thicken. Add to recipes in place of eggs.
Danielle
I love your other muffins and will try these now that zucchini is in season. Can I bake this as a loaf? What would the baking time be? Thanks!
Bren
I’ve never baked as a loaf. Sorry!
Phoebe
I made these, no choco chips just walnuts and they’re delicious! No flour recipes are always a gamble but this one was perfect! A hit with my one year old and my husband 🙂
CW
Came out great!
★★★★★
Bren
Woo hoo!
Cara
Loved these! I made some modifications because I get burnt out on banana in too many recipes. I don’t mind fats so I replaced the banana with 1 cup’s worth of a ghee/coconut oil/peanut butter mixture, and instead of mini chocolate chips I used a crushed 86% dark chocolate bar. I also only used 1/4 syrup and then about 1.5 Tbsp granulated Swerve sweetener. These will be great for breakfast when paired with a couple eggs!
★★★★★
Bren
I’m so glad you enjoyed the recipe!
Antonia
Can I leave out the maple syrup? What low calorie substitute can I add ?
Bren
I’ve never made them without maple syrup or honey, sorry!
Barb
Made this recipe this morning, it looks wonderful! We live in Calgary that is at a high altitude (3550 feet). I have had “dense” recipes not cook in the time recommended as happened with this recipe. With other recipes I have had to increase the oven temp by 25 degrees and the cooking time by about 10 min. I will try them again. Thanks for coming up with a healthy muffin!
★★★★★
Bren
Thanks for the tip, Barb!
Mary
Do you have a recipe for carrot cake muffins? I can hardly wait to try these muffins.
Bren
I do not have a carrot cake version, but I will give them a try… sounds delicious!
Cara
I would bet you could just swap out the zucch for carrots, add some raisins, ginger, allspice, and nutmeg and get a pretty decent result. I would personally also use coconut sugar in place of half the syrup because coconut sugar has a similar taste to brown sugar (and that’s what’s in a lot of carrot cake recipes). The fun of baking is twisting up great base recipes and making them your own, and this is definitely a great base to start with!
Bren
Thanks, Cara. The carrots sound delicious, let me know if you try them.
Jessica
Can I use gluten free quick oats?
Bren
Yes! Hope you enjoy the recipe.
Koty
These muffins are awesome ! You don’t miss the oil, flour , and sugar one bit ! I love traditional baking , however these will now be added into my reportor.
Thank you for the recipe
★★★★★
Bren
Thanks, Koty!
Caitlin
I love your muffins. I made the apple cinnamon blender version last and they were amazing! Sweet but not processed sweet. I’m trying the zucchini option this time, but in a loaf pan. Hope I have the same results! Just delicious.
★★★★★
Bren
Thanks Caitlin, let me know how the loaf turns out! 😉
Barbie
Ok just made these yesterday. Did mini chips and walnuts and these are SOOOOO GOOOD!!!! I’ve already shared the recipe with a friend. Thank you!!
★★★★★
Bren
Thanks, Barbie! I am so glad the muffins were enjoyed!
Jess
Do you think I can use a loaf pan to make bread out of it?
Thank you
Bren
I’ve not tried making it as a loaf, let me know if it works for you!
Bren
I’ve never baked it as a loaf, but a reader mentioned that she used a loaf pan rather than muffin pan to make my healthy chocolate muffins and they turned out great. She baked the load at 350, and added 10 minutes to the baking time. Let me know if you try it.
Nancy
Best muffins ever for a gluten free diet! Toasting the oats is the secret, I think. Seriously, these are so good, moist and healthy. Replace the choc chips w/ raisins and add chopped nuts, if you are able to eat them. Double the cinnamon and you have dark, moist delicious muffins good for anyone’s breakfast or mid day snack.
★★★★★
Bren
I’m glad you enjoyed the recipe, Nancy!
Elizabeth
Thanks for the recipe! I made these as a healthy alternative to store bought muffins for my 1 year old. She’s a muffin addict. They came out perfectly, bake time for about 35-38 minutes. How long do these keep for? Can’t wait to try them again!
★★★★★
Bren
You can keep them on the counter for about 4 days, in the refrigerator for a week, and in the freezer for a few weeks (well wrapped). So glad your daughter love them!
Poonam
If i had to use granulated sugar instead of maple syrup or honey, how much sugar should i use?
Bren
For honey to sugar conversions you should double the amount. In this recipe that would mean 1 cup of sugar. Please note I’ve never made the muffins with granulated sugar so I can not guarantee how they will turn out.
Rebekahmae
I made these and they tasted great. However, i baked them for 45 minutes and the middle was still raw. Any suggestions? They still tasted good.
★★★★
Bren
Hey Rebekah, the centers of the muffins are very dense. I recommend cutting one open to see if they are fully cooked. Resting the batter before baking helps them bake through more quickly.
Maddisen
I tried to make these and they are amazing tasting, however I’m not sure what I’ve done wrong as they are extremely doughy inside.. almost as if they are raw. The tooth pick comes out clean so they are not raw just overly doughy.
Bren
They may have needed more baking time. I recommend cutting one open while baking to see if the center is done to your liking. To salvage the ones you’ve baked try removing the liner, cutting them in half, and toasting them cut side up in the oven for a few minutes before serving.
Kris Larsson
Hi Bren, made these tonight, and they are so delish! Only change I made was I used half maple syrup and half coconut nectar as I ran out of maple syrup. Regardless, they were moist and perfectly sweet, baked in 35 min. Excited to make these again and freeze them. Pretty sure this batch will be devoured before making it to the freezer.
★★★★★
Bren
Thanks for commenting, Kris! I’m so glad you enjoyed the recipe.
Pam
Hi I have packaged oat flour, how much do you think it would take?
Bren
I would start with 2 cups and the remaining 1/2 cup if the batter seems too thin.
Stephanie
I would like to try it with canned pumpkin instead of bananas. Do you think that would work?
Bren
Stephanie, I have a pumpkin version of the muffins you should check out!
Stephanie
I went ahead and made these with pumpkin instead of bananas, because I was really wanting a zucchini muffin, but also have been on a pumpkin kick lately. I also added walnuts and dried cranberries. They are very good and I love using the oats instead of flour. Thanks for a great recipe!
★★★★★
Bren
I’m so glad they were a success… they sound delicious!
Aileen
Could you use apple sauce instead of the maple syrup?
Bren
Yes, though you might not find the muffins sweet enough.
Vanitha Alex
I made these today and it is very good. I just threw all the ingredients together in the blender except for the zucchini, I mixed it and the nuts in at the end. Was so quick, easy and delicious. It is super moist, hard to tell when it’s cooked through.
★★★★
Bren
Thanks, Vanitha. They are sure moist, it gets easier to tell if they are done the second time you make the recipe.
Ashley
These sound wonderful. Can I use steal cut oats or no? Excited to make these 😄
Bren
The recipe works best with old fashioned oats.
Jasmine Sagum
I can’t wait to make these! About how many zucchini did you use to get the 2.5 cups of shredded zucchini?
Bren
I used about 2 small zucchini. The number of zucchini needed depends on the size, if you have a monster zucchini it may only take one.
Nid
Heya. How long do these last outside/ in the fridge and in the freezer ?
★★★★★
Bren
Nid, I would store them on the counter for 3 or 4 days. They stay fresh in the fridge about 2 weeks (in an air tight container) and a few months in the freezer (wrapped well).
Tasha
If you are used to eating healthy this may be good for you. I believe I was expecting something more like traditional zucchini bread
★★
Bren
Sorry you were disappointed, Tasha!
Cassandra Scott
I have to be the biggest fan of your muffin recipes, I think I have made all of them about a million times and they are great! I also use the recipes for pancakes, just add more liquid to thin the batter and decrease the sweetener so they can still use syrup on top, my kids love them! Thanks so much!
★★★★★
Bren
Great idea for pancakes, Cassandra. Thanks for the sweet compliment, it made my day! -Bren
Casey
Can you double the recipe?
★★★★★
Bren
Yes, you can double the recipe.
Melissa
I just made these tonight and they are amazing! So glad that google lead me to your site! I can’t wait to try some of the other recipes. Thank you!
★★★★★
Bren
Thanks, Melissa! I am so happy to hear that you enjoyed the recipe!
JESSICA
Can I substitute applesauce for the bananas and if so how much would you suggest? Thank you! These look delish 🙂
Bren
You can substitute an equal amount of applesauce for the bananas but you might not find the muffins sweet enough. Bananas are sweeter than applesauce.
Sara
Can I substitute steel cut oats for the old fashioned oats?
Bren
Sara, sorry I’ve never made them with steel cut oats.
Jenn
This may be a silly question but am I supposed to strain the water out of the zucchinis?
Tried your oatmeal cupcakes and my 2.5 yo son loves them
Bren
No, I simply grate the zucchini and add it to the batter. Hope you enjoy!
Nicola
Do your recipes work well with vegan egg substitutes? Ei. Flax meal eggs?
★★★★★
Bren
Nicola, I’ve made them with ground flaxseed soaked in water in place of eggs with 1/2 tsp extra baking powder and they tuned out great. Good luck!
Melissa
Freeze well?
Bren
Yes, they freeze great!