Healthy raspberry muffins (one bowl)

These healthy raspberry muffins are the perfect lunch-box friendly surprise (definitely kid approved). They are sweetened with banana and pure maple syrup, made with healthy spelt flour and customisable with add ins- I recommend raspberries and dark chocolate chips. They are fluffy, moist, not-too-sweet and have 10 ingredients. 

These healthy raspberry muffins made with spelt flour and maple syrup, and are so easy and delicious. They are fluffy, moist and loaded with berries. 

I often get asked to make cakes or muffins with no refined sugar, and ones that are maple sweetened only- these easy berry muffins are the result of that. 

So here is it: maple sweetened, spelt muffin with raspberries (and optional) choc chips. Healthy raspberry muffins with NO DAIRY and NO REFINED SUGAR. 

Healthy raspberry muffins

Healthy raspberry muffinsThese muffins were adapted from my much loved (fan favourite) tahini banana bread.  

I started with the same recipe, but made a few initial swaps: we added in spelt flour, and swapped tahini for extra olive oil. Coconut sugar was also omitted. 

After a few recipe trials, these fluffy, easy, moist and delicious healthy raspberry muffins were born! 

Why are these berry muffins healthier?

  • I’m a firm believer that we should simply eat cake and enjoy it, but I also love quality ingredients. These raspberry muffins use spelt flour, which is a great option for people who don’t react well to wheat. 
  • We use extra virgin olive oil instead of any vegetables oils. You could use butter, but I didn’t so that these muffins could be DAIRY FREE
  • Sweetened only with bananas and 1 Tbsp maple syrup per muffin, they are REFINED SUGAR FREE

Healthy raspberry muffinsIngredients notes

Like most good muffin recipes you should already have most (or all) of these ingredients in your pantry or fridge. 

White spelt flour

As spelt in a naturally lower gluten-flour than wheat flour I do not recommend using all wholemeal spelt for this recipe (hello dense, heavy muffins).

Don’t have spelt? Use white bakers flour in stead.

Ground cinnamon, salt, baking soda

These are just baking staples. Cinnamon is an optional ingredient, but I love pure, Ceylon cinnamon for the best flavour in baked goods. Nothing beats it!

Ripe banana

The best bananas to use here are the ones that have a very spotty skin and have begun to smell sweet, but not so ripe they are oozing sticky banana syrup. If you only have underripe (yellow skinned) bananas you can use those too OR try ripening them up in the oven using this hack.

Pure maple syrup

Maple syrup gives the bulk of the sweetness to these muffins and I do not recommend other liquid sweeteners!

Olive oil

I use extra virgin olive oil, because i love the flavour- but don’t worry, once baked the flavour is ever so mild. I always avoid vegetable oils, and you can read why here

If you don’t love the strong flavour of olive oil, choose a mild version. Refined coconut oil or butter will also work for these berry muffins, just melt them first. 

Milk of choice 

Use a strong, full bodied milk. To keep these muffins dairy free use full fat coconut milk (the boxed variety), soy or almond milk. I love using fresh cows milk. 


Eggs are used are a binder and rising agent. I have not tried any vegan alternatives, but let me know if you do in the comments.


You can use fresh or frozen raspberries. I always use frozen raspberries because they are much cheeper. 

YES- If you only have blueberries handy, you can turn these healthy raspberry muffins into blueberry ones. 

Tip- don’t thaw your raspberries unless you want pink muffins (which might be cute anyway). 

Healthy raspberry muffins

Healthy raspberry muffins

You’ll love these healthy raspberry muffins because they;

  • Are lunch box friendly and 100% kid approved
  • Include healthier ingredients than other muffins
  • Are sweetened with fruit and maple syrup
  • Contain only 10 staple ingredients
  • Are fluffy, moist, wholesome, fruity, easy, and so delicious

Healthy raspberry muffins tips and tricks 

Don’t over mix the batter

Over mixing causes the gluten to stretch more than we want for fluffy baked goods. Rule of thumb is it’s better to slightly under mix than over mix.

Use room temperature ingredients

Don’t use cold ingredients (except for the berries)- make sure your eggs and milk in particular are not cold.

You can us frozen raspberries

Fresh raspberries can be used too, but I love using frozen raspberries as they are firmer (they wont smear in the batter) and cheaper to buy. 

Test your oven

All ovens run a little differently. Where possible test your oven temperature independently with an oven thermometer- they are cheap and available online and in store at kitchen shops. For this recipe I recommend checking your muffins 2-3 minutes early in case your oven runs hot.

Healthy raspberry muffins

Healthy raspberry muffinsRecipe updates 

Use baking soda

Previously this recipe used 2 tsp baking powder. After testing these spelt raspberry muffins with 1 tsp baking soda, I found the berry muffins baked higher and were slightly more fluffy. I have updated the recipe to reflect this. 

Frequently asked questions 

Can I use honey or rice malt syrup instead of maple syrup? 

I don’t recommend using anything except maple syrup. Maple syrup is lighter than other syrups, and honey burns easily. Maple syrup gives the best results, and will ensure your spelt raspberry muffins are fluffy and moist. 

I don’t have spelt flour- what else can I use? 

Yes! Plain baking flour works perfectly (tried and tested). I have not tried a gluten free flour, but a 1:1 gluten free baking mix should work well in this recipe. 

If you loved these healthy raspberry muffins with maple syrup, you might also like;

Healthy raspberry maple muffins

Healthy raspberry maple muffinsI hope you and your family enjoy these healthy raspberry muffins as much we do. Your reviews and comments help other people find this recipe too, so please leave one if you have time. Star ratings are particularly helpful! 

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Healthy raspberry muffins

Healthy raspberry muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 10 reviews
  • Author: Jade Woodd
  • Prep Time: 10 mins
  • Cook Time: 25-30 mins
  • Total Time: 0 hours
  • Yield: 12 1x
  • Category: Snacks, desserts
  • Method: Baking
  • Cuisine: Australian
  • Diet: Vegetarian


These healthy raspberry muffins with maple syrup and spelt flour are the perfect lunch-box friendly surprise (definitely kid approved). They are sweetened with banana and pure maple syrup. They are fluffy, moist, not-too-sweet and have under 10 ingredients.


  • 312g (1 + 1/4 cups mashed) ripe, spotty banana
  • 150g (1/2 cup/ 125ml) pure maple syrup
  • 143g (2/3 cup/187ml) light or extra virgin olive oil
  • 62g (1/4 cup/62ml) milk of choice (see notes), at room temperature
  • 2 large, pastured eggs, room temperature
  • 262g (1 3/4 cups) white spelt flour OR 150g (1 cup) white split flour + 112g (3/4 cup) wholemeal spelt flour
  • 1 tsp ground cinnamon
  • 1/2 tsp fine salt
  • 1 tsp baking soda
  • 125g (1 cup) frozen raspberries (or blueberries)
  • Optional: 85g (1/2 cup) dark chocolate chips


  1. Before starting ensure ingredients are all at room temperature (excluding berries if using frozen). Preheat oven to 180C (350 F) and line a 12-hole muffin tray with patty pans, or very lightly grease silicone muffin holes. I recommend using kitchen scales for the best results.
  2. To a large mixing bowl add all the wet ingredients- banana, maple syrup, oil, milk and eggs. Use an immersion or stick blender and blitz until very smooth- the mixture should look like a creamy smoothie. Alternatively you could blend everything in a blender and then transfer into a bowl, using a rubber spatula to scrape all the wet ingredients into the bowl. If you have neither a stick or bench top blender then simply mash the banana very well and use a whisk to combine really well.
  3. Sift in the flour/s, cinnamon and baking soda then add in salt. using a wooden spoon gently fold to combine and stop as soon as the wet and dry ingredients are just combined- a few patches of dry flour are ok and better than over mixing. Add in frozen raspberries and optional choc chips and fold through only1-2 times- less is more here.
  4. Spoon batter between the 12 holes, filling them to the top. Unlike other muffin recipes you can completely fill the holes/patty pans. The mixture will be thick- this is normal. Once you have filled all 12 holes bang firmly on the bench 2-3 times to help spread the batter evenly.
  5. Place muffin tray on a rack in the bottom 1/3 of your oven. Bake between 25-30 minutes (I do 27 minutes) or until they are lightly golden on top and cooked through when tested with a skewer.
  6. Allow muffins to cool in the tray for 5 minutes before gently turning out to a wire rack. Muffins cooked in a silicone tray (without patty pans) can rest for 10 minutes before being transferred.


Store muffins, covered, at room temperature for up to 2-3 days. They can be stored in an airtight container in the fridge (up to 5 days) or freezer (3 months).


Substitutions for healthy raspberry muffins

  • It is best to choose a milk with higher fat for baking- so full fat cows milk or plant milks higher in fat like coconut, soy, oat or creamy nut milks.
  • I do not recommend swapping maple syrup for other liquid sweeteners.
  1. These were sensational. Every single person who ate one commented on how good they were. Will absolutely be making these again and again plus adapting them for other flavours. Thank you.

  2. OMGoodness these were so freaking simple and delicious ?

    I’ve put of the ole baking goods for as long as I could and then found these, we’ve made them every 5days since discovering them ??‍♀️

    My love gave me and let’s face it ( jade your amazing recipe) 5 from 5 ✨
    With little miss 4 giving em a 20 ✨✨
    So let’s just say I owe you the biggest love and gratitude for making this mumma life’s super simple ??

    1. Hi Emma,

      Awww, this is so gorgeous, I am so happy the family loved them. My kids love them too, and I feel good knowing that is ingredients are so perfect 🙂 Sending lots of love right back to you! xx

  3. These are SO delicious and will now be a staple recipe in our household! I used all wholemeal spelt flour (because that’s all I had) and they were still so fluffy, moist and tasty. Yum!!

  4. The muffins taste absolutely amazing. The next day all of it was finished and the kids and my husband were asking for another batch again. Thank you very much!

  5. These are so good! I used sugar free maple syrup and I accidentally forgot to add the milk! But they still turned out delicious. Will be making again for sure.

  6. One of my favourites!!! Sooo fluffy and soft… I strongly recomend to try this harmony of raspberries and chocolate.?

  7. Such delicious muffins. I love all the tips in the blog post I followed the tips and weighed all the ingredients and they were perfect. A delicious treat and perfect for the lunchbox for the whole family. Rarely do my four children all like what I bake but these were a winner!

    1. Thanks for the lovely review Monique! Heheh, love that these are secretly wholesome- I’m glad you do too.

      X jade

  8. Even though I seem to be incapable of following the recipe, both times I’ve made them they turned out perfectly. The first time I accidentally added a cup of milk so compensated with some oats. Second time I added 200g of blueberries and golden syrup as I was out of maple. Both times, my kids absolutely loved them even though usually baked goods aren’t their thing. Thanks so much for this great (and forgiving) recipe.

    1. Hi Leena,

      I appreciate the time you’ve taken to leave this thoughtful comment! I love that the recipe is so forgiving, and it’s a great one for kids to make too.

      Happy baking!

      Jade xx

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