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healthy maple raspberry muffins

Healthy raspberry maple muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 9 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 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.