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Applesauce Chia Muffins

These applesauce chia muffins are made of wholesome ingredients that pack protein into these simple muffins. Transform breakfast or snack time into a fun, healthy option that’s great for on-the-go!


We had our first family boat day that included EVERYONE (that includes me!) in the water and lots of tubing going on. We LIVE for summer and while today is far less lovely weather-wise, I think we were all worn out after a day in the sun yesterday. I was wise to get in my run before the heat of the day and before the fun festivities kicked off because we ended up staying on the water later than usual. The girls were having a blast and Lake Michigan was Caribbean blue (okay, almost). Days like those when you return home sun-kissed and exhausted…there’s nothing better than getting all showered up and into jammies to enjoy the air-conditioning and a little decompress from the day. We summer hard, what can I say?

Today kicks off summer hockey for Mr. Prevention and I. We will both be playing hockey on Sundays AND Wednesdays this summer and I’m back to captaining a team (Wednesdays). I’m excited to get back to it, however, I do believe my body (back, in particular) has appreciated the time off and the little reprieve it received in having a few weeks off between spring and summer hockey seasons. And while today is a downshift from yesterday, it is lovely to be home and getting caught up with all the domestic to-do’s that only seem to pile up at an increasingly alarming rate. The girls and I are going to be making muffins in a bit because, well, we LOVE muffins! These were no exception. I took these into work and several coworkers wanted the recipe!


  • Healthy Muffins: This delicious recipe is one of the best muffins I’ve made. Sweet enough to satisfy a sweet tooth while also managing to be an easy recipe with healthy ingredients that the entire family will love, serving up easy breakfasts to enjoy.
  • Kids in the Kitchen: I love having my kids involved in the kitchen and there’s something very approachable to kids about MUFFINS! Plus, they’re a perfect healthy snack or breakfast on-the-go! There’s something about donuts that most everyone loves and making homemade donuts lures the kids to the kitchen to both help and anticipate the final product. With simple ingredients and quick preparation, the kids will enjoy participating and devouring this healthy muffin recipe!


  • All-purpose flour: You can use cake or pastry flour 1:1 if swapping for all-purpose flour. Using a whole wheat flour or pastry flour will result in a dry, dense muffin. Reduce the flour to 1 1/4 cups if using, and you may need a bit more coconut oil or applesauce (1-2 tablespoons should do it).
  • Baking Powder and Baking Soda: Both are used as a leavening agent for best results. If you don’t have baking soda, you can triple the baking powder as a substitute.
  • Salt: Use a finely ground salt versus a kosher or coarse sea salt. Salt improves the structure and stability of baked goods that contain gluten.
  • Cinnamon: Increase or omit, as preferred. The seasoning adds a bit of a comfort food flare, but they aren’t required!
  • Nutmeg: You can omit this or swap in cinnamon – up to you! That hint of nutmeg does add a touch of perfection, though!
  • Eggs: If you prefer to use egg whites or egg substitute, you can do so. You’ll need about 1/2 cup in place of the 2 eggs. If you prefer to use a flax egg, mix 1 tablespoon ground flaxseed with 3 tablespoons water and set aside for 5 minutes before using as you would eggs in this recipe.
  • Brown Sugar: You can use light or dark brown sugar, or use granulated sugar, if you prefer.
  • Coconut Oil: Be sure to cool the coconut oil before adding to the wet ingredients so that it does not harden into clumps. Melted butter or olive oil (vegetable oil or canola oil work, too) can be used in its place.
  • Applesauce: Choose an unsweetened applesauce variety to reduce the sugar content of the recipe. You can use another pureed fruit or baby food, as well.
  • Vanilla Extract: Pure vanilla extract is the best, but imitation is just fine. You may also omit this ingredient.
  • Greek Yogurt: Choose a plain (unsweetened) yogurt to reduce sugar and a Greek variety to increase the protein content of the muffins. I prefer a 2% (low-fat) option, however whole milk or fat-free will work great.
  • Chia Seeds: You can swap in flaxseeds if you’re without chia.


  • Chia seeds are rich in omega 3’s from alpha linolenic acid (ALA) and are also a good source of fiber!
  • Unlike some muffins and breakfast baked goods, these muffins offer a bit of protein (and fat) to offer better staying power for the day ahead!


  • These will go fast! Consider making a double batch to share or freeze for later! These make for great school snacks, camp snacks, work events, etc! Seriously, save the time from going back to make a second batch and just double it the first go-round 😉
  • You can freeze leftover muffins for up to 3-4 months. Thaw in the refrigerator overnight, at room temperature for about an hour, or heat for 30-40 seconds in the microwave.
  • Use muffin liners (muffin cups) in your muffin tins for easy clean up! 
  • You can use a mini muffin tin, if you wish. Reduce the baking time to 10-12 minutes, adding more, as needed. Love mini muffins, especially for snacks!
  • There’s subtly apple flavors, but if you want LOTS of apple flavor, you can add finely diced apple chunks or grated apple.
  • Other fun add-ins: rolled oats, white chocolate chips, grated zucchini, chopped nuts (walnuts or pecans recommended), or a handful of raisins.

Applesauce Chia Muffins

Applesauce Chia Muffins

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Wholesome, simple ingredients pack protein into these apple-spiced muffins. Transform breakfast or snack time into a fun, healthy option that's great for on-the-go!


  • 1 1/2 cups all-purpose flour
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • pinch of ground cloves
  • 2 large eggs
  • 1/2 cup brown sugar
  • 1/2 cup melted coconut (cooled)
  • 1 cup unsweetened applesauce
  • 1 tsp vanilla extract
  • 1/2 cup low-fat plain Greek yogurt
  • 3 Tbsp chia seeds
  • additional cinnamon, for topping (if desired)


  1. Preheat oven to 400 degrees F.
  2. Line a muffin tin with liners or lightly mist the muffin wells with nonstick cooking spray and set side.
  3. In a large bowl, whisk together the flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cloves until well-combined; set aside.
  4. In a medium bowl, whisk together the eggs, brown sugar, coconut oil, applesauce, vanilla, and yogurt until well-combined.
  5. Pour the wet ingredients into the dry and fold until just incorporated. Mix in the chia seeds to incorporate fully.
  6. Distribute the muffin batter evenly into each muffin well and sprinkle with additional cinnamon, if desired.
  7. Bake for 18-22 minutes or until an inserted toothpick is cleanly removed.
  8. Allow to cool completely before serving.


Recipe from Kitchen Confidante and originally fromĀ Applesauce Spice Muffins, Gourmet (November, 2003) via Epicurious.

Nutrition Information:
Yield: 12 Serving Size: 1 muffin
Amount Per Serving: Calories: 205Total Fat: 11.6gCholesterol: 32mgSodium: 181mgCarbohydrates: 23.2gFiber: 2.0gSugar: 9.5gProtein: 3.9g

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MUFFIN FAN!? I live with a crew of them! Here’s some more they love!

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