Vegan morning glory muffins make a nutritious, delicious and satisfying breakfast or snack. These applesauce-based muffins contain no added sugar and are easy to prepare, ideal for make-ahead breakfasts or grab-and-go snacks.
These sugar-free, healthy morning glory muffins are a flavorful way to start your day — and they pack vegetables into every bite.
These healthy morning glory muffins are full of whole-food ingredients and bake up light, tender and satisfying. A few simple techniques keep the muffins moist with great texture while avoiding added oil and refined sugar.
The classic Morning Glory Muffin was created by Chef Pam McKinstry on Nantucket. This version keeps the spirit of the original — carrots, pineapple, apples and walnuts — but swaps out oil and refined sugar for applesauce and natural sweeteners for a lighter, vegan-friendly treat.
Ingredients and Substitutions for Vegan Morning Glory Muffins
There may be several ingredients listed, but most are pantry staples. Below are easy substitutions so you can adapt the recipe to what you have on hand.
- Carrots: shredded parsnips or beets work as substitutes.
- Zucchini: yellow summer squash can be used — scoop out seeds first if large.
- Apple: any variety will do; firm pears that grate well are another option.
- Whole grain flour: the recipe uses sprouted spelt and whole wheat, but a gluten-free 1-to-1 flour blend also performs well.
- Ground flax: adds a nutty flavor and helps bind the batter in place of eggs; ground chia seeds are a good substitute. The moisture from shredded vegetables and applesauce helps the flax gel without requiring a separate “flax egg.”
- Baking powder & baking soda: together they give the muffins a reliable rise.
- Cinnamon: add a pinch of nutmeg, allspice, or cloves for more warm spice.
- Applesauce: keeps the muffins moist and sugar-free; ripe mashed banana, pear, peach, or mango can substitute if blended to a similar texture.
- Maple syrup: date syrup can be used for a slightly sweeter flavor; both work well for texture.
- Vanilla: optional but recommended if available.
- Fresh ginger: swap for 1/2 teaspoon ground ginger if needed.
- Unsweetened dried cranberries: use unsweetened raisins, cherries, or chopped dried apricots or figs for chew and natural sweetness.
- Chopped walnuts: swap with pecans, almonds, pistachios or seeds like pumpkin or sunflower for crunch.
- Frozen pineapple: adds natural sweetness and moisture; chopped frozen mango, peaches or pears are fine alternatives.
How to make The BEST Morning Glory Muffins
Begin by shredding the carrots, zucchini and apple. A box grater or a food processor with a shredding disc both work well; no need to peel the produce. Aim for about 3 cups total shredded vegetables and apple.
- Mix shredded vegetables with applesauce, maple or date syrup, vanilla and grated ginger.
- In another bowl, combine the whole grain flour, ground flax, cinnamon, baking powder, baking soda and salt.
- Pour the wet mixture into the dry ingredients and stir until just combined — do not overmix.
- Gently fold in chopped walnuts, dried cranberries and diced frozen pineapple.
Use a scoop or large spoon to divide the batter evenly among 12 lined muffin cups. The cups will be slightly more than three-quarters full; the batter will rise without spilling over.
Bake in a preheated 425°F oven for 10 minutes, then reduce the temperature to 350°F and bake an additional 15 minutes. Starting hot helps the muffins rise quickly and develop a lightly crisp top. Muffins are done when golden and a toothpick inserted into the center comes out clean.
Why you’ll love these healthy morning glory muffins
- Delicious and satisfying with a light, hearty texture.
- Meal-prep and freezer friendly for easy breakfasts.
- Made with whole, real food ingredients and no refined sugar.
- Sweetened naturally with applesauce and pineapple to avoid blood sugar spikes when enjoyed in moderation.
- Crunch from walnuts and chew from dried fruit create a pleasing contrast.
- Great for breakfast, a snack or a wholesome dessert.
- An easy, veggie-forward way to start the day.
More Healthy Muffin Recipes:
- Double Chocolate Muffins
- Grain-free Pumpkin Muffins
- Vegan Oatmeal Muffins
- Grain-free Blueberry Muffins
- Gluten-free Vegan Apple Muffins
- Dairy-free Banana Chocolate Chip Muffins
- Gluten-free Carrot Muffins
📖 Recipe
Morning Glory Muffins
Equipment
- Cookie scoop or large spoon
- Muffin pan and paper liners
- Mixing bowls, box grater or food processor
Ingredients
- 1 medium zucchini
- 2 medium carrots
- 1 apple (firm)
- 2 cups whole grain flour (e.g., 1 cup sprouted spelt + 1 cup whole wheat, or a 1:1 gluten-free blend)
- 1/3 cup ground flax seeds
- 2 teaspoons cinnamon
- 2 teaspoons baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon coarse sea salt
- 1/2 cup applesauce
- 1/2 cup maple syrup or date syrup
- 1 teaspoon vanilla extract (optional)
- 1 teaspoon grated fresh ginger (or 1/2 tsp ground ginger)
- 1/2 cup chopped walnuts (or other nuts/seeds)
- 1/2 cup unsweetened dried cranberries (or raisins/cherries)
- 1/2 cup small-dice frozen pineapple (optional)
Instructions
- Preheat oven to 425°F. Line a 12-cup muffin tin with paper liners.
- Shred zucchini, apple and carrots (about 3 cups total). Use a box grater or a food processor shredding disc.
- In a large bowl, whisk together the flour, ground flax, cinnamon, baking powder, baking soda and salt.
- In a separate bowl, combine the shredded vegetables and fruit with applesauce, maple or date syrup, vanilla and grated ginger.
- Pour the wet ingredients into the dry ingredients and mix until just combined.
- Fold in chopped walnuts, dried cranberries and diced pineapple gently.
- Spoon or scoop batter into the prepared muffin tin, filling cups slightly over three-quarters full. Makes 12 muffins.
- Bake at 425°F for 10 minutes. Without opening the oven, reduce the temperature to 350°F and bake 15 more minutes.
- Muffins are done when golden and a toothpick inserted into the center comes out clean. Cool a few minutes in the tin, then transfer to a wire rack.
- Store at room temperature for up to 3 days, refrigerate up to 1 week, or freeze for up to 3 months.
Notes
Shredded veggies: Aim for about 3 cups total from zucchini, carrots and apple. Any apple variety works.
Flour: Use a whole grain flour or a 1:1 gluten-free blend. A mix of spelt and whole wheat yields a pleasant nutty flavor; pure spelt may not rise as much.
Sweetener: Maple syrup or date syrup both produce good texture; date syrup tends to yield a slightly sweeter muffin.
Nuts & cranberries: Use preferred nuts or seeds and unsweetened dried fruit to control added sugars.
Pineapple: Small-dice frozen pineapple is easy to work with and can be used frozen or thawed.
Nutrition
Calories: 211 kcal | Carbohydrates: 32 g | Protein: 4 g | Fat: 5 g | Fiber: 4 g | Sugar: 19 g | Sodium: 347 mg