Healthy raspberry maple muffins

These healthy raspberry maple 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 spelt muffins were born after a desire to a) have a recipe dedicated to spelt flour (because yum) and b) the desire to have a fluffy muffin recipe without using granulated sugar (because its often requested).

So here is it. maple sweetened, spelt banana muffin with raspberries (and optional) choc chips.

Healthy spelt banana muffins

Healthy spelt banana muffinsIngredients list

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

  • White spelt flour or a mixture of white and 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 powder– baking staples.
  • 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 is my preferred liquid or sticky sweetener for baking- it is lighter and easier to bake with than honey or rice malt syrup, less processed than other sweeteners and has the best flavour.
  • Olive oil– you can use a light or extra virgin olive oil. You could also substitute for melted coconut oil or butter, or any preferred oil.
  • Milk of choice
  • 2 large eggs

Healthy raspberry maple muffins

You’ll love these healthy raspberry maple 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
  • Good volume with a slightly rounded, golden-brown muffin top

Tips for the perfect healthy spelt muffins

  • 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 (except for the berries)- make sure your eggs and milk in particular are not cold.
  • Use frozen raspberries for this recipe. Fresh b raspberries are too soft and will not hold their shape + will give you a pink muffin. They’ll still be delicious, but not as pretty.
  • 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.

If you’re after more healthy baking recipes you might like to try;

Healthy raspberry maple muffins

Healthy raspberry maple muffinsI hope you and your family enjoy these wholesome and healthy raspberry maple muffins as much we do. Your reviews and comments help other people find this recipe too, so please leave one if you have time. Plus, I just love reading your feedback..

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healthy maple raspberry muffins

Healthy raspberry maple muffins

  • Author: Jade Woodd
  • Prep Time: 10 mins
  • Cook Time: 25-30 mins
  • Total Time: 11 minute
  • Yield: 12 1x
  • Category: Snacks, desserts
  • Method: Baking
  • Cuisine: Australian
  • Diet: Vegetarian


These healthy raspberry maple 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 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
  • 2 tsp baking powder
  • 125 (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). 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, but if this is not an option please use the spoon and scape method of measuring dry ingredients.
  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 power 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 teh 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 teh bench 2-3 times to help spread teh 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).


  • 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.

Keywords: Healthy spelt muffins, maple sweetened

  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!

  8. These were delicious & so easy to make. The whole family loved them. Will be making them again.

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