Morning Glory Muffins

I live in rural Minnesota where our local co-op makes the best Morning Glory muffins. They’re something that Molly (our community manager) and I look forward to enjoying when we meet there for coffee. In fact, Molly was the one who introduced me to these delicious fruit-packed muffins in the first place. They were the only thing she could stomach when she experienced morning sickness during both of her pregnancies, and the craving for them never stopped. Now I love them just as much as she does! 

Molly and I worked together to create our own delicious recipe for Morning Glory muffins, boosting them with even more nutritious ingredients, including teff flour (a gluten-free, high-protein flour), and sweetened naturally with orange juice, honey, and applesauce. 

This recipe was created in partnership with Maskal Teff.

Ingredients Notes

One thing I love about making these muffins is that they’re very forgiving and I can use what I have on hand. Here are a few important notes about the key ingredients and substitutions:

• Flour – Molly and I have tested these muffins multiple times using both all-purpose flour and gluten-free flour. For gluten-free, I use a 1:1 gluten-free flour substitute and it works great. There’s no need to substitute the teff flour when making gluten-free muffins, since teff is naturally gluten free. 
• Applesauce – help create moist and sweet muffins; may sub ½ cup mashed banana
• Honey – I prefer to use honey because of the flavor it provides, but these muffins are also good when made with pure maple syrup as the sweetener
• Oil – To keep these muffins dairy free and containing good-for-me fats monounsaturated fats, I use avocado oil or olive oil. Melted coconut oil also works, and so does melted butter. 
• Grated carrots – I love the orange color and flavor that the carrots provide, but grated zucchini and even grated raw sweet potato shredded on a box grater work fine as replacements 
• Grated apple – Molly and I like the taste of grated apple, and we always have apples on hand in our pantries. But crushed pineapple is also common in Morning Glory muffins, so you could use that instead 
• Pecans – You can use chopped walnuts or even chopped hazelnuts or macadamia nuts in place of the pecans. Or, you could omit the nuts altogether for nut-free muffins or use sunflower seeds instead

Ingredient Highlight: Maskal Ivory Teff Flour

As a nutrition student in college I remember learning that teff was the world’s tiniest grain, smaller even than a poppyseed. What also stuck out to me was that, for being so small, teff packed a super nutritious punch. I’ve always wanted to incorporate this powerful grain into our healthy recipes, and even more so after reading famous chef Marcus Samuelsson’s piece in the New York Times calling teff “the next quinoa.” When I set out to create these Morning Glory breakfast muffins, I knew teff would be a perfect addition since teff is: 

• A good source of complex carbohydrates, protein, and fiber
• High in iron
• Naturally gluten free. Maskal Teff flour, which is what I used in this recipe, also is free of other allergens, including milk, eggs, wheat, peanuts, and tree nuts 
• A grain native to Ethiopia, and Ethiopian marathoners have sworn by teff as a pivotal component of their diet. Maskal Teff is U.S. grown. 
• A fast-growing and climate-friendly crop that is drought tolerant, non-GMO, and naturally pest resistant 

Here’s an at-a-glance view at how teff flour compares, nutritionally, to other gluten-free and conventional flours.

Teff flour can replace many other gluten free flours in baking, and in some cases, be a one-for-one gluten free flour substitute. In addition to these muffins, I’ve used it in pancakes, waffles, cakes, and other unyeasted baked goods.

Eat, Freeze, Reheat

As a busy mom of three, I’m all about make-ahead breakfasts that can help my mornings run more smoothly. And these muffins are a meal-prep hero for me. I make a batch and enjoy them all week long. 

For a well-rounded breakfast, I’ll pair one of these Morning Glory muffins with a protein-rich smoothie or two hard-boiled eggs. 

I store the leftovers in an airtight container on the countertop for up to 5 days. They also freeze well in freezer-safe bags for up to 3 months. I’ve eaten them at room temperature for a fast and yummy grab-and-go option, but if I’m not running late for drop offs, I’ll pop one into the microwave for 10-15 seconds and enjoy it warm slathered with a little butter. Divine!

More Muffin Recipes

Blueberry Oatmeal Muffins with Yogurt (Easy and Gluten-free)

Gluten-Free Banana Muffins with Chocolate Chips

Pumpkin Protein Muffins (Easy and Satisfying)

Mini Banana Muffins (No Refined Sugar)

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Morning Glory Muffins Recipe

These delicious and nutritious muffins are a fun and easy way to incorporate nutrient-dense ingredients into breakfasts and snacks, including fruits, veggies, and nuts. Can be made gluten free and dairy free, if needed.

Prep: 15 minsCook: 25 minsTotal: 40 miins

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Servings: 12 muffins 1x

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Ingredients

• Cooking spray
• 1 ½ cups all-purpose flour (200g) (see notes for gluten free)
• ½ cup Maskal Ivory Teff Flour (80g)
• 1 ½ teaspoons ground cinnamon
• 1 teaspoon baking soda
• ½ teaspoon fine salt
• ½ teaspoon ground ginger
• Zest and juice of 1 medium orange (1 tablespoon zest + ⅓ cup juice), divided
• 2 large eggs 
• ½ cup unsweetened applesauce
• ½ cup pure honey
• ¼ cup avocado oil or olive oil 
• 1 teaspoon pure vanilla extract
• 3 medium carrots, grated (about 1 cup) 
• 1 medium apple, grated (about ¾ cup) 
• ¼ cup golden or black raisins
• ½ cup chopped pecans
• Optional: Shredded coconut for topping

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Instructions

1. Preheat the oven to 350℉. Mist the cups of a 12-cup muffin tin or silicone muffin pan with cooking spray or line with cupcake paper liners; set aside. 
2. In a medium bowl, combine the flour, teff flour, cinnamon, baking soda, salt, ginger, and orange zest. Stir to combine, then make a well in the center of the dry ingredients.
3. To the well in the center of the dry ingredients, add the wet ingredients: the orange juice, eggs, applesauce, honey, oil, and vanilla. Stir well with a large spoon or rubber spatula until just combined. 
4. Fold in the grated carrots, grated apple, raisins, and chopped pecans. Stir again just to incorporate (there’s no need to overmix).
5. Scoop about ⅓ cup of batter into each muffin cup in the prepared muffin pan. Sprinkle shredded coconut on top, if desired. 
6. Bake until a toothpick inserted comes out clean, 25 to 30 minutes. 
7. Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely before storing in an airtight container at room temperature for up to 5 days. 
8. May be frozen for up to 3 months for longer storage.

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Notes

Possible substitutions:
– May sub ½ cup mashed banana (1 medium-large banana) for the applesauce
– May sub ½ cup pure maple syrup for the honey
– May sub ¼ cup melted butter or melted coconut oil for the avocado oil or olive oil
– May sub 1 cup grated zucchini or grated sweet potato for the grated carrot
– May sub ¾ cup crushed pineapple for the grated apple
– May sub ½ cup chopped walnuts or sunflower seeds for the chopped pecans
– May sub ¼ cup currants or dried cranberries for the ¼ cup raisins

For gluten free: Use 1 ½ cups of 1:1 gluten-free baking flour in place of all-purpose flour. The Maskal Teff flour is naturally gluten free.  

For dairy free: Use avocado oil, olive oil, or melted coconut oil instead of butter.

Nutrition Information

• Serving Size: 1 muffin
• Calories: 277
• Fat: 8 g
• (Sat Fat: 1 g)
• Sodium: 230 mg
• Carbohydrate: 30 g
• (Fiber: 3 g
• Sugar: 16 g)
• Protein: 4 g
• Cholesterol: 23 mg

Dietary

Dairy-FreeGluten-freeVegetarian

© The Real Food Dietitians

Recipe By: Stacie Hassing

We previously published a version of Paleo Morning Glory muffins made with paleo baking flour and coconut flour. If you’re looking for that version, you can find it here.

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