Category breakfast

Microwave Egg Oatmeal- Pair eggs and oatmeal for an easy way to add some extra protein to your breakfast. Follow this recipe to learn how to cook oatmeal with an egg!

*Originally published 12/2015. Updated 4/2021*

Hi Friends!

This recipe for microwave egg oatmeal is a must-try!  I’ve been making it for over six years. I’m a big fan of oatmeal in the morning. Oats + fruit + nut butter = a great start to my day.

I also focus a lot on making sure I get a good amount of protein at breakfast and oatmeal plus egg seemed like a great way to do that. Oats are a whole grain and full of fiber but I often get hungry quickly if I don’t add healthy fat to my oatmeal or pair it with protein.

Have you ever tried an egg in oatmeal? 

I’ve always been a microwave oatmeal kinda girl. I don’t have the patience for cooking it on the stovetop. And this is a quick easy way to add some extra protein to your oatmeal.

You can use egg white or a whole egg based on your preference. Oatmeal and eggs make the perfect pair. Even my kids think so. Watch this quick video to see me making their oatmeal. 

Microwave Egg Oatmeal

How To Make Oatmeal with Egg:

So here’s what you do:

• Put oats, milk, chopped fruit and an egg/egg white in a bowl and mix it up.
• Stick it in the microwave.
• Stop and stir.
• Cook a little more.
• Stir in some nut butter.
• Top with cinnamon and a few chocolate chips. 

And bam! Breakfast is ready in under 5 minutes.

Here’s the actual recipe I use. You can adjust the quantities of oats, milk and egg to your liking:

Print

How To Cook Oatmeal With An Egg

Print Recipe

★★★★★

4.4 from 5 reviews

Learn how to cook oatmeal with an egg – an easy way to add some extra protein to breakfast!

• Prep Time: 2 minutes
• Cook Time: 3 minutes
• Total Time: 5 minutes
• Yield: serves 1

Ingredients

Scale1x2x3x

• 1/3 cup rolled oats
• 1/2 cup milk
• 1 egg white or egg
• 1/4 cup chopped fruit (optional)
• optional toppings: cinnamon, nut butter, seeds, chocolate chips

Cook ModePrevent your screen from going dark

Instructions

1. Combine oats, milk, egg/egg white and fruit (if using) in a bowl and mix well.
2. Microwave for 45 seconds.
3. Stir well.
4. Microwave another 30-60 seconds.
5. Top as desired and serve warm.

Feel free to use the whole egg or just egg white(s). My kids find the whole egg to be more noticeable so just prefer egg white.

Let’s chat:
What are your favorite oatmeal toppings?!

If you want to make your life even easier, try my Freezer Preap Oatmeal Cups!

And if you’re looking for more recipes using oats, try:

• Lentil Banana Muffins
• Zucchini Oat Bars
• Carrot Oat Bars

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

Have extra apples? Here are 10 recipes for healthy apple breakfasts (or snacks!) From smoothies to oatmeal, they’re delicious and kid-friendly too!

*Originally published Oct 2015. Updated Feb 2021*

Hi friends!

Let’s chat about healthy apple breakfast recipes! This post was originally published in the Fall after a weekend of apple picking. I found myself with a surplus of apples and started looking for some quick and easy ways to use them up. Apples are a great addition to pretty much any meal, any time of day.

I focused on breakfast ideas with apples because breakfast is often the meal my kids eat best and I’m always looking for new healthy options for them. So why not add some apple breakfast ideas to the rotation, right?!

If you’re looking beyond breakfast, here are 15 Healthy Recipes Using Apples for lunch, dinner snack time and even dessert!

In addition to being naturally sweet, apples are a great source of fiber if you leave the skin on! Fiber helps keep you full and satisfied, especially when paired with protein and/or healthy fats!

All of these recipes have me drooling and I plan to work my way through the list. Join me? Who doesn’t need more healthy apple recipes for breakfast?

Healthy Apple Breakfasts

Almond Flour Apple Cake

Or try these Roasted Sweet Potato & Apple Yogurt Bowls

Apple Cinnamon Blender Muffins

Apple Pear Oatmeal Smoothie

Apple Peanut Butter Crunch Wraps

Apple Cheddar Omelet

Apple Pie Breakfast Quinoa 

Raw Apple Cinnamon Chia Breakfast Bowl

Baked Breakfast Apples

Paleo Slow Cooker Butternut Squash N’Oatmeal

Honey Apple Oatmeal Muffins

As you can see there are many ways to enjoy apples for healthy breakfasts (or snacks!) Pin these ideas for later so you can revisit them!

Healthy Apple Breakfast Recipes

Let’s chat:
What’s your favorite apple recipe? Leave me a link.
Doesn’t have to be breakfast related 🙂

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

These Banana Carrot Muffins are made with simple ingredients, lightly sweetened and perfect for a kid-friendly breakfast or snack!

Hi friends!

Can’t wait to share these Banana Carrot Muffins with you guys to kick off the new year! I’ve been making these for my kids for about a month now and they’ve been a big hit all around. My younger two are pretty good about eating a variety of muffins and bars that I make but my oldest has a couple favorites and it’s tough to get him to branch out. 

He absolutely loves my Lentil Banana Muffins and after trying a few different flavor combos, it became clear that his most preferred baked goods will always have bananas in them. So I came up with a cross between my lentil muffins and my Carrot Applesauce Muffins and that’s what we have here today! 

Banana Carrot Muffins

Instead of adding sugar to these, I relied on the sweetness of extra-ripe bananas and vanilla yogurt. However, I’ve also tested them adding 1/4 cup maple syrup and they come out great so you can make them that way for a slightly sweeter muffin. 

Here’s what you need:

• Mashed bananas – make sure they’re extra brown and spotty for maximum sweetness
• Carrots – I chop mine in a food processor and then make the whole muffin batter in the food processor to make the carrots less noticeable but you could also just make them in a bowl with shredded carrots
• Vanilla yogurt- you could swap plain yogurt if you wanted or use plain yogurt + maple syrup
• Egg 
• Oil – I use avocado oil
• Hemp seeds – an easy way to add extra nutrients!
• Baking soda, cinnamon, vanilla
• White whole wheat flour – my go-to for baking
• Chocolate chips – optional but likely preferred especially since these muffins aren’t very sweet. 

Here’s how you make them:

Print

Banana Carrot Muffins

Print Recipe

★★★★★

5 from 4 reviews

These Banana Carrot Muffins are made with simple ingredients, lightly sweetened and perfect for a kid-friendly breakfast or snack!

• Author: Lindsay
• Prep Time: 5 min
• Cook Time: 20 min
• Total Time: 25 minutes
• Yield: 12 large muffins 1x

Ingredients

Scale1x2x3x

1 cup mashed bananas (approx 2 medium, as ripe as possible)
1 cup shredded carrots (or chop in food processor. Squeeze to remove extra water)
1/2 cup vanilla yogurt
1 egg
1/4 cup avocado oil
1/4 cup maple syrup (*Optional – I make them without but you can add for a sweeter muffin)
1/4 cup hemp seeds (optional but recommended!)
1 tsp baking soda
1 tsp cinnamon
1 tsp vanilla
1.5 cups white whole wheat flour
pinch of salt

1/2 cup chocolate chips

Cook ModePrevent your screen from going dark

Instructions

1. Chop carrots in food processor. Scoop into paper towel and squeeze to remove extra water.
2. Return to food processor and add banana, yogurt, egg, oil and hemp seeds. Process until smooth.*
3. Add baking soda, cinnamon, vanilla, flour and salt and process until combined.
4. Add chocolate chips and pulse to combine.
5. Spoon into greased or lined muffin tins (Makes 12 big or 16 smaller muffins)
6. Bake at 375 for 18-22 minutes.

Notes

*You can also shred carrots by hand and just mix the batter in a bowl but the carrots will be more noticeable.

Instead of chocolate chips you could try raisins or other dried fruit.

What do you think?!

Let me know if you try these! They’re a new favorite around here!

Want more kid-friendly baking recipes? Find 20+ ideas here:

• Kid-friendly Baking Recipes

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

This Gluten-Free Pumpkin Bean Bread will definitely become your go-to snack. It’s packed with fiber and protein and kid-friendly too! The whole family will love it!

Thanks to BUSH’S® Beans for sponsoring this post.

Hi friends!

I am so excited to share this Pumpkin White Bean Bread recipe with you guys today and even more thrilled to announce my latest brand partnership with BUSH’S® Beans! If you’ve been around for any length of time, you know I’m a huge fan of beans. You’ve seen my use them regularly in dinner recipes like these Asian Farro White Bean Bowls and this Sweet Potato Chicken Chili. I also often add them to my Instant Pot Peanut Noodles. They’re also a staple in almost all my soups!

But did you know that one of my absolute favorite ways to use beans is in baking?! That’s right. They are the perfect addition to your muffins, bars and quick breads. And nobody knows beans better than BUSH’S®. Their beans are a naturally gluten-free plant-based protein and they select only the best beans, never compromising on ingredient quality!

 Pumpkin Bread Gluten Free

Baking with beans is an easy way to add some fiber and protein to your favorite snacks. My Sweet Potato White Bean Bars are one of my favorite recent recipes and since we’re in full-on Fall mode over here, I decided what better time to play off of those and give a little upgrade to a classic pumpkin bread recipe?!

This Gluten-Free Pumpkin Bean Bread couldn’t be easier. Here’s what you’ll need:

• BUSH’S® Great Northern Beans – they have a super mild flavor and are perfect for baking
• Pumpkin – make sure you grab 100% pumpkin puree not pumpkin pie filling
• Eggs
• Brown Sugar – you could try subbing white sugar or maple syrup but I haven’t tried it myself yet
• Oil – I use avocado oil for its mild flavor
• Vanilla extract
• Flour- I use a gluten-free all-purpose mix (be sure to choose one with xanthan gum) but you can easily use white or white whole wheat flour instead
• Baking soda
• Baking powder
• Cinnamon – I use just cinnamon for this recipe but you could use pumpkin pie spice or do half cinnamon/half ginger

Since this is made in the food processor, it really couldn’t be easier. Just add the wet ingredients, blend until smooth, add the dry ingredients, blend again, pour into a loaf pan and bake!

Here’s the recipe:

Pumpkin Bean Bread

Print

Gluten-Free Pumpkin Bean Bread

Print Recipe

★★★★★

5 from 7 reviews

This Gluten-Free Pumpkin Bean Bread will definitely become your go-to snack. It’s packed with fiber and protein and kid-friendly too. The whole family will love it!

• Author: Lindsay
• Prep Time: 5 min
• Cook Time: 45 min
• Total Time: 50 minutes
• Yield: 1 loaf 1x

Ingredients

Scale1x2x3x

• 1 (15oz) can BUSH’S® Great Northern Beans, drained
• 1 cup pumpkin puree
• 2 eggs
• 1/4 cup oil (I use avocado oil)
• 1/2 cup brown sugar (increase to 2/3 or 3/4 for a sweeter bread)
• 1 tsp vanilla extract
• 1.5 cups gluten-free all-purpose flour blend (you can sub white or white whole wheat flour)
• 2 tsp cinnamon
• 1 tsp baking soda
• 1/2 tsp baking powder

Cook ModePrevent your screen from going dark

Instructions

1. In a food processor, combine BUSH’S® beans, pumpkin, eggs, oil, brown sugar and vanilla and puree until smooth.
2. Add flour, cinnamon, baking soda and baking powder and process until combined.
3. Pour into a 9×5 loaf pan lined with parchment paper. If using a gluten-free flour mix, let sit 10 minutes before baking.
4. Bake at 375 for 40-45 minutes.

Notes

You can play around with the flavor profile. Use pumpkin pie spice if you like it or try 1 tsp cinnamon, 1 tsp ginger. For a gingerbread twist, add 2-4 Tbsp molasses and 1 tsp ginger.

Make sure your gluten-free flour blend has xanthan gum in it.

You can sub cannellini beans for great northern beans.

See what I mean? So easy. Just dump, blend and bake!

Let me know if you try this one!

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

This recipe for Gluten-Free Pumpkin Yogurt Bars makes a quick, healthy breakfast or snack. They’re kid-friendly and you can customize with your favorite mix-ins!.

*Originally published June 2016. Updated Sept 2020*

Hi friends!

I first shared these Gluten-free Pumpkin Yogurt Bars four years ago and they’re still a weekly staple at our house…and not just in the fall! I make them year-round and they’re one of my favorite gluten-free pumpkin recipes, as well as my kids.

I first started making these when my oldest was a young toddler. They’re perfect for young kiddos because they’re moist, not super crumbly and you can make them with no added sugar if you choose! Top them with peanut butter too add some healthy fats to your meal or snack or customize to your liking by adding mix-ins like chocolate chips, Craisins, nuts or seeds.

You only need a few simple ingredients to make these:

• Pumpkin – be sure to get 100% pumpkin puree for canned pumpkin recipes, not pumpkin pie filling.
• Yogurt – I use plain, but you could use vanilla. You can also use milk (try plant-based to make them dairy-free) or even kefir.
• Eggs – I haven’t tried it, but you can probably sub flax eggs if needed
• Peanut butter- you can use your favorite nut or seed butter
• Maple syrup – I originally shared this recipe using a jar of baby food prunes. Since my kids are older now I don’t always have those on hand so I use maple syrup, but prunes are a great way to naturally sweeten this recipe
• Oat flour – Make your own by just grinding some oats in the food processor. I’ve also used white whole wheat flour and that works fine too.

Gluten-Free Pumpkin Yogurt Bars

These Gluten-free Pumpkin Bars can be whipped up in just one bowl and they’re perfect for baking with kids! Since they’re moist, it’s best to store them in the fridge.

Here’s the recipe:

Print

Gluten-Free Pumpkin Yogurt Bars

Print Recipe

★★★★

4 from 1 review

This recipe for Gluten-Free Pumpkin Yogurt Bars makes a quick, healthy breakfast or snack. They’re kid-friendly and easy to customize

• Prep Time: 5 minutes
• Cook Time: 25 minutes
• Total Time: 30 minutes
• Yield: 9 bars 1x

Ingredients

Scale1x2x3x

• 3/4 cup canned pumpkin puree
• 1/2 cup plain yogurt (or milk- cow or plant-based)
• 2 eggs
• 1/4 cup peanut butter (sub oil to make them nut-free)
• 1/3 cup maple syrup* (I use 1/4 cup)
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 tsp baking soda
• 3/4 cup oat flour (if not GF, white whole wheat flour works too)
• Optional mix-ins – chocolate chips, hemp seeds etc

Cook ModePrevent your screen from going dark

Instructions

1. In a large bowl, mix the pumpkin, yogurt, eggs, peanut butter (or oil) and maple syrup until well combined.
2. Add remaining ingredients, including any mix-ins you want and stir to combine.
3. Pour into a greased 9×9 pan (i lined mine with parchment paper).
4. Bake at 375 degrees for 25 minutes or until cooked through.

Notes

*You can also use vanilla yogurt

*I make these with only 1/4 cup maple syrup especially if adding dried fruit or chocolate chips. If you want these naturally sweetenend, swap maple syrup for a jar of baby food prunes.

Pretty simple right? These will be a little bit moist inside like most baked pumpkin recipes…and they’re not super sweet. If you want them sweeter, add a little more maple syrup or use vanilla yogurt instead of plain. I store mine in the fridge.

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

This Maple Cinnamon Sunflower Seed Butter is nut-free, allergy-friendly and a fun way to change things up from traditional nut butter. Easy to make at home and perfect for nut-free schools and daycares.

*Originally published June 2015*

Hi Friends!

Back to school season is here and this Maple Cinnamon Sunflower Seed Butter is is must-try recipe. It’s an easy substitute for the peanut butter or almond butter you typically use toast or sandwiches with and it’s incredibly easy to make at home. Plus it’s perfect if your school or daycare is nut-free.

Although I typically prefer my nut butter to use just two ingredients, nuts and salt, I’ve decided that adding a couple extra ingredients to this version is worth it. Especially if your kiddos are used to eating peanut butter. 

Sunflower seeds have a bit of a different taste and while they don’t taste bad, I’ve found that adding a little extra sweetness and flavor is helpful when introducing a new food like this. As they adjust to the taste, you can always decrease the amount of maple syrup you add.

Maple Cinnamon Sunflower Seed Butter

For this seed butter, you need just a few simple ingredients:

• Sunflower seeds – I made this with both roasted and raw sunflower seeds and prefer to use roasted. If you choose raw, you can toast the seeds in the oven for 10 minutes or so to help release their natural oils but for me, buying them roasted is easier because I can skip that step.
• Cinnamon – Adds so much flavor.
• Maple syrup – for sweetness. Start with a little and add more as needed.
• Vanilla – Optional but another way to add flavor.
• Salt – as much or as little as you’d like!

And that’s it! The maple, cinnamon and vanilla add a fun twist to classic, plain nut and seed butter. Use it on sandwiches, smoothies, or sauces or add to your morning oatmeal. And if you’ve never made nut or seed butter at home, consider this a kick in the pants, encouraging you to give it a try. And add some flavor to make things a little more exciting!

Here’s how you make it:

Print

Maple Cinnamon Sunflower Seed Butter

Print Recipe

★★★★★

5 from 5 reviews

This Maple Cinnamon Sunflower Seed Butter is nut-free, allergy-friendly and a fun way to change things up from traditional nut butter. Easy to make at home and perfect for nut-free schools and daycares.

• Author: Lindsay L

Ingredients

Scale1x2x3x

• 2 cups sunflower seeds (I used roasted unsalted)
• 1–2 Tbsp maple syrup
• 1 tsp cinnamon
• 1 tsp vanilla extract, optional
• pinch of salt

Cook ModePrevent your screen from going dark

Instructions

1. Combine sunflower seeds, cinnamon and salt in a food processor and process 7-10 minutes until desired consistency is reached.
2. Add maple syrup and vanilla, if using. Pulse a few times to mix and transfer to storage container.

Notes

Don’t add the maple syrup or vanilla at the beginning as it may cause the seed butter to seize up.

If your sunflower seeds are raw, spread on a baking sheet at bake at 350 for 10 minutes prior to processing.

Feel free to adjust the maple, cinnamon and vanilla to fit your flavor preference. Just know that if you add more liquid after you’ve already got it nice and creamy, it will probably seize up for a little while. Just let the processor continue to run and it will smooth back out! The batch in the pictures is made with raw sunflower seeds so it didn’t get quite as smooth as it does when you start with roasted sunflower seeds.

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

This Microwave Egg Sandwich is quick, easy and ready in 2 minutes making it the perfect breakfast or snack on a busy day.

*Originally published December 2012*

Hi Friends!

Allow me to introduce you to this microwave egg sandwich. I first shared it on the blog 8 years ago and I still make it regularly so I decided it was time for it to be brought back into the spotlight again. This is actually my three-year-old’s favorite way to eat an egg. She asks for one several times a week for breakfast or snack time.

The key to this super fast sandwich is cooking the egg in the microwave. You can use a large ramekin (I have some 16oz ones that are about 4.5 inches across on the bottom) but usually I just use our everyday bowls that came with our plate set. 

Spray the bowl, add an egg, stir it up. Cover with a paper towel and microwave. You’ll have to play around with the time for your own microwave but mine takes 35-40 seconds!

Microwave Egg Sandwich

As far as the sandwich goes, your options are endless! You need:

• Bread – we just use regular sandwich bread but any bun, roll or bagel would work!
• Egg – I’ve tried making two eggs at once and it never works out so if you want more than one egg for your sandwich, I recommend making them one at a time. 
• Toppings – Avocado and cheese are our go-to’s but you could add baby spinach, roasted red peppers, bacon, etc!

Eat your sandwich on the run or pair it with yogurt and fruit for a balanced sitdown breakfast.

Here’s how you make it:

Print

Microwave Egg Sandwich

Print Recipe

★5 Stars☆★4 Stars☆★3 Stars☆★2 Stars☆★1 Star☆

No reviews

This Microwave Egg Sandwich is quick, easy and ready in 2 minutes making it the perfect breakfast or snack on a busy day.

• Author: Lindsay
• Yield: serves 1

Ingredients

Scale1x2x3x

1–2 slices of bread (or a bun, roll, bagel, etc)
1 egg
Optional toppings: avocado, cheese, veggies, bacon etc

Cook ModePrevent your screen from going dark

Instructions

1. Spray a cereal bowl or large ramekin with oil.
2. Add an egg and stir well.
3. Cover with a paper towel and microwave 35-45 seconds or until cooked.
4. Toast bread. Add cooked egg and toppings.
5. Enjoy!

Notes

If you want more than one egg on your sandwich, cook them separately.

Tell me, will you try this? I hope so! It’s one of our favorites.

Looking for more quick egg recipes?

• Egg Wraps
• Egg Waffles
• Egg in a Hole Breakfast Sandwich

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

These Easy Freezer Prep Oatmeal Cups are the perfect recipe for a make-ahead breakfast. They’re easy to customize and a great way to use those summer peaches!

Hi friends!

Allow me to introduce these easy freezer prep oatmeal cups to you. They’re a game-changer when your kiddos want oatmeal for the 100th morning in a row and you just don’t feel like getting out all the ingredients. Just pull a couple of these out of the freezer, add a splash of milk and pop them in the microwave! So easy.

Not only are these oatmeal cups super easy, they’re also easy to customize. I use peanut butter or almond butter in mine but any nut or seed butter would be great. It’s a great way to use up those summer peaches, but you could easily sub another fruit. Use dairy or non-dairy milk, cook the oatmeal however you want to, add your favorite mix-ins….you get the idea.

The good thing about this recipe is that the method is more important than the recipe itself. You can simply take your favorite oatmeal recipe, however, you prefer to make it and then freeze and heat as directed below. But, just in case you don’t already have a favorite oatmeal recipe, I’ve included my go-to recipe below!

Want to learn more about foods that are great for meal prep? Check out my Mastering Food Prep course.

Freezer Prep Oatmeal Cups

Here’s how you make it:

Print

Freezer Oatmeal Cups

Print Recipe

★5 Stars☆★4 Stars☆★3 Stars☆★2 Stars☆★1 Star☆

No reviews

These Freezer  PrepOatmeal Cups are the perfect recipe for a make-ahead breakfast. They’re easy to customize and a great way to use those summer peaches!

• Author: Lindsay

Ingredients

Scale1x2x3x

3 cups milk*
2 cups rolled oats (not instant)
2 cups diced peaches (or fruit of choice)
1/2 cup nut butter
cinnamon to taste
optional mixed ins (hemp seeds, chopped nuts, etc)
For serving: toppings of choice- additional milk, fruit, nut butter

Cook ModePrevent your screen from going dark

Instructions

1. In a pot on the stove, bring the milk to a boil.
2. Watch it carefully! Just as it starts to boil, add the oats and peaches and stir well.
3. Reduce heat to a simmer for 6 minutes, stirring occasionally.
4. Remove from heat, stir in nut butter and any other mix-ins you’re using, cover the pot and let sit for 6-8 minutes.
5. Spoon into muffin tins. I fill mine fairly full and usually fill 10-12 cups of the muffin tin.
6. Freeze completely, then remove from tin and store in a freezer-safe bag or storage container.
7. When ready to eat, place 2 freezer oatmeal cups in a bowl and add a splash of milk.
8. Microwave 2 minutes, smash and mix well with a spoon and microwave an additional 30 seconds.
9. Top as desired and serve!

Notes

*You can use water or half milk/half water if desired

It’s so convenient to have these on hand. Young kids can easily pull a few out and heat themselves breakfast!

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

These Sweet Potato White Bean Bars are perfect for breakfast or snack time. They’re kid-friendly, nut-free and full of fiber! 

Hi friends!

Meet my Sweet Potato White Bean Bars…my latest creation and a snack that all three of my kids enjoy. My neighbor recently ordered 6 russet potatoes in her grocery pickup order and since they were all out, they gave her 40 (yes forty) sweet potatoes instead. When she asked if I could use some, I knew a new recipe was in order.

If you’ve been around awhile, you may have already tried my White Bean Muffins. My youngest LOVES great northern beans so I’ve taken to stocking the pantry with them and after I made those muffins, I found they’re great for baking because they have a very mild flavor. They pair great with sweet potatoes!

If you’re looking for more recipes using sweet potatoes, here are 20+ Baked Sweet Potato Recipes.

Sweet Potato White Bean Bars

I also love using sweet potatoes in baked goods. Have you tried my GF Sweet Potato Brownies , Sweet Potato Protein Cookies or Sweet Potato Banana Bites? I wanted to combine sweet potatoes and beans and I also wanted to make a snack that was nut-free (my white bean muffins have peanut butter in them).

So behold these bars! These were approved by all three of my kids. To be honest I was shocked that my older two liked them. But I’m not complaining. They prefer them warm so I usually warm them up in the microwave before serving. And my youngest ate half the pan after the first batch so I had to make a second batch to photograph for this post!

Sweet Potato White Bean Bars are the perfect addition to breakfast or lunch and also make a great snack. Plus they’re nut-free so they’re safe for school! Here’s how you make them:

Print

Sweet Potato White Bean Bars

Print Recipe

★★★★★

5 from 40 reviews

These Sweet Potato White Bean Bars are perfect for breakfast or snack time. They’re kid-friendly, nut-free and full of fiber! 

• Author: Lindsay
• Prep Time: 5 min
• Cook Time: 20 min
• Total Time: 25 minutes
• Yield: 12 bars 1x

Ingredients

Scale1x2x3x

1 (15 oz) can great northern beans (drained and rinsed)
3/4 cup cooked mashed sweet potato
2 eggs
1/3 cup maple syrup
1/3 cup oil (i use avocado oil)
1 tsp vanilla extract
1 tsp cinnamon
1 tsp baking soda
2/3 cup white whole wheat flour
1/4 cup hemp seeds (optional)
1/2 cup chocolate chips

Cook ModePrevent your screen from going dark

Instructions

1. Preheat oven to 375 degrees.
2. In a food processor, combine beans, sweet potato, eggs, maple syrup, oil and vanilla. Process until smooth.
3. Add cinnamon, baking soda, flour and hemp hearts and process until combined.
4. Add chocolate chips and pulse a few times.
5. Spoon into a 9×9 pan lined with parchment paper.
6. Bake at 375 degrees for 20-22 minutes.
7. Let cool, cut and serve. Store in the fridge.

Notes

1. You could try cannellini beans or chickpeas but i think they have a stronger flavor than great northern beans.
2. To cook the sweet potato I just stab several times with a knife, microwave 5-6 minutes and then cut open to let cool before mashing into the measuring cup.
3. You could sub chia seeds or some ground flax for the hemp hearts.
4. I haven’t tried any substitutions for the flour. You could try oat flour to make them gluten-free.

Have I mentioned how much I love my Cuisinart 11-cup food processor for baked goods? (Aff link) I’m really not sure why I even bother putting it away. I use it pretty much every day.

If you try these bars and like them, please leave a rating and pin them on pinterest!

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

These Carrot Applesauce Muffins are lightly sweetened and kid-friendly. Made with pantry staples, they freeze well and are great for a healthy breakfast, lunch or snack!

Hi friends!

I can’t wait to share these Carrot Applesauce Muffins with you guys. You know I’m no stranger to adding things like vegetables, lentils, beans etc to bake goods. In fact, I recently put together a free PDF with some of my favorite Kid-Friendly Baking Recipes so that you can print them all out and stash them in your kitchen! 

If you’ve been around away, you know my three-year-old’s favorite are the Carrot Oat Bars. We make them weekly and always have some on hand or in the freezer for her at snack time. Since we always seem to have carrots on hand around here since we buy them at Costco, I decided to use them in another baked good. While my Carrot Oat Bars call for roasted carrots, these Carrot Applesauce Muffins use raw carrots. I just chop mine in the food processor but you could also grate them by hand. 

I had a little help with my photoshoot for these…a photoshoot which lasted just long enough for me to snap about 10 pictures before my youngest was double-fisting these muffins. My kids LOVE baked goods for snacks so I do my best to focus on a few things when I develop recipes like this.

Tips For Healthy Baked Goods:

• I always use white whole wheat flour instead of all-purpose flour. Regular whole wheat flour is very dense but white whole wheat flour is much lighter and very similar to AP flour.
• I make them lightly sweetened. Most of my muffin and bar recipes use 1/4 – 1/3 cup of sugar or maple syrup. Since I often mix in some chocoate chips, which add sweetness, it’s easier to make the muffins themselves less sweet.
• I try to add healthy additions. I usually aim to add a vegetable, lentils or beans to my recipes. And I almost always mix in hemp hearts, chia seeds or ground flax as well!

There’s nothing wrong with just a plain old bakery-style muffin, cinnamon roll, etc and my kids eat those as well…but when I’m making things they’re going to eat for snacks regularly, I aim to make them as nutrient-dense as possible most of the time.

Carrot Applesauce Muffins

Here’s how you make these:

Print

Carrot Applesauce Muffins

Print Recipe

★★★★★

5 from 9 reviews

These Carrot Applesauce Muffins are lightly sweetened and kid-friendly. Made with pantry staples, they freeze well and are great for a healthy breakfast, lunch or snack!

• Author: Lindsay
• Prep Time: 5 min
• Cook Time: 20 min
• Total Time: 25 minutes
• Yield: 12 muffins 1x

Ingredients

Scale1x2x3x

1.5 cup shredded carrots (wrap in towel and squeeze to remove excess water. I chop mine in the food processor)
1/2 cup oil (i use avocado oil)
1/3 cup maple syrup*
1 egg
3/4 cup applesauce
1 tsp vanilla extract
1.5 cups white whole wheat flour
1/4 cup ground flaxseed
1 tsp baking soda
1 tsp cinnamon
optional mix-ins: shredded coconut, chocolate chips, dried fruit

Cook ModePrevent your screen from going dark

Instructions

1. Preheat oven to 375 F
2. Chop carrots in a food processor. Remove from food processor, squeeze to remove excess water and then measure so you have 1.5 cups. (Should take about 3/4 pound of carrots).
3. In a food processor, combine finely chopped carrots, oil, maple syrup, egg, applesauce and vanilla and process until well combined.
4. Add flour, flax, baking soda and cinnamon and process to mix.
5. Add any mix-ins if using and pulse a few times.
6. Scoop into 12 greased muffin tins and bake 20 minutes or until a toothpick inserted into center comes out clean.

Notes

These are lightly sweetened. If you want a sweeter muffin, use 1/2 cup maple syrup. I use 1/4 cup and add some chocolate chips.

I make mine in a food processor because that’s how i shred my carrots but you could also shred by hand and make in a bowl, the carrots will just be more noticeable in the muffins. You could also shred carrots by hand, squeeze to remove water, measure and then make in a blender.

I make almost all my baked goods in the food processor because it’s so easy!

Do you prefer muffins or bars when it comes to baked goods?

Enjoy!
–Lindsay–

LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!