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Healthy Zucchini Muffins that are Paleo & Vegan!

by Laura Duffy
These zucchini muffins are both Paleo and vegan, which means they’re gluten-free, grain-free, dairy-free, and egg-free! Not only are these zucchini muffins healthy, they have perfect texture and amazing flavor. Shh, no one has to know they’re healthy!
These zucchini muffins are both Paleo and vegan, which means they're gluten-free, grain-free, dairy-free, and egg-free! Not only are these zucchini muffins healthy, they have perfect texture and amazing flavor. Shh, no one has to know they're healthy!
Our garden inspired my first post. We have two zucchini plants that have been producing lots of zucchini, so I thought it was the perfect time to make zucchini muffins!

 

This and most of my recipes for baked goods were born in the days when I had babies that relied on me for nourishment. I  adopted a gluten-free lifestyle before having children. Then I had two babies with very sensitive tummies, so there were a lot of things I couldn’t eat. My son couldn’t tolerate dairy or egg and was also bothered by rice in my diet, oddly enough. My daughter was sensitive to dairy, corn and nuts in my diet. It essentially meant that while nursing, I had to eat baked goods that were gluten-free and vegan. If you have ever tried to bake gluten-free and vegan, you know how difficult it is! The gluten and egg gives traditional baked goods their structure and elasticity. Removing both of them makes baking a whole different ball game!
Thankfully, I found a few bloggers that had already figured out some tricks and shared their recipes. The Whole Life Nutrition Kitchen was one of them. Alissa’s recipes gave me hope that I could still satisfy my craving for taste!

 

Once I started experimenting with Alissa’s recipes, there was no turning back. I came up with so many recipes for baked goods that were gluten-free and vegan that it just became a way of life. These zucchini muffins are gluten-free and grain-free, and since they are also dairy-free and egg-free they are vegan. They are also Paleo!
Shredded zucchini to make gluten-free, vegan and low-glycemic zucchini muffins

 

Health Benefits & Nutrition Info

Did you know that a lot of muffin recipes call for a whole cup of sugar? That comes out to about 17 grams of sugar per muffin, not including any of the other ingredients! Store-bought muffins are often worse. Calorie King says Otis Spunkmeyer chocolate chip muffins have 34 grams of sugar per muffin. That’s 7 teaspoons of sugar per muffin! I minimized the sugar as much as possible in these zucchini muffins. Using honey or agave syrup for part of it helps to minimize the amount used because honey and agave syrup are so sweet that a little goes a long way. However, I kept some brown sugar in this recipe (I use coconut sugar or sucanat unrefined cane sugar) because it really gives these muffins a great flavor. Even though there is still some sugar, these zucchini muffins only have about 11 grams or just over 2 teaspoons of sugar per muffin. I also use ground cashews or almond flour to add nutrients and lower the glycemic load.

 

Less sugar makes these zucchini muffins healthier than most muffins, but that’s not all. These muffins are also made with nutritious ingredients! The ground cashews or almond flour adds healthy fats and far less carbs than regular gluten-free flours, and the shredded zucchini doesn’t just satisfy one of your daily vegetable requirements, it’s low in calories and contains a surprising amount of nutrients! Zucchini is recognized for being a great source of minerals. It also provides vitamin C, vitamin K and B vitamins (source).

 

The end result is zucchini muffins that are healthy, Paleo and vegan, yet still have the perfect flavor and texture.

 

Tips, Tricks & Tools

Links to products are included below as part of this section. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Don’t worry, it doesn’t change the price you pay. Thank you for supporting Taste Abounds!

 

I use a standing grater to shred the zucchini and a Ninja Master Prep to grind the cashews. I love my Ninja Master Prep! It comes with a blender and food processor with one motor that powers both. I have used the food processor to grind nuts and seeds for my recipes for the past 4 years and it has done a fantastic job! The best part is that it costs less than $50, includes both the food processor and blender and has several thousand ratings boasting that it stands up to the Vitamix. Pretty awesome considering that it’s 1/10th the price!

Looking to keep these muffins vegan? No problem, just use agave syrup instead of honey.

 

With minimal sugar and lots of nuts and zucchini in each muffin, you can feel great about eating these!
These zucchini muffins are both Paleo and vegan, which means they're gluten-free, grain-free, dairy-free, and egg-free! Not only are these zucchini muffins healthy, they have perfect texture and amazing flavor. Shh, no one has to know they're healthy!

Healthy Zucchini Muffins

I hope you enjoy these healthy zucchini muffins! Please feel free to share your thoughts in the comments below.

Healthy Zucchini Muffins that are Paleo & Vegan!

These zucchini muffins are both Paleo and vegan, which means they're gluten-free, grain-free, dairy-free, and egg-free! Not only are these zucchini muffins healthy, they have perfect texture and amazing flavor. Shh, no one has to know they're healthy!

gluten-free | grain-free | dairy-free | egg-free | Paleo | vegan

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 12 muffins
Calories 298 kcal

Ingredients

Dry Ingredients:

  • 2 cups cashews, ground into a flour (or almond flour)
  • 1 cup cassava flour
  • 1/4 cup coconut sugar or Sucanat (only coconut sugar is Paleo)
  • 1/4 cup arrowroot
  • 1 Tbsp ground psyllium husks
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp salt

Wet Ingredients:

  • 1/4 cup avocado oil (or melted coconut oil or almond oil)
  • 1/4 cup honey (agave syrup for vegan muffins)
  • 1/2 cup applesauce
  • 2 tsp vanilla

Additional Ingredients:

  • 2 1/2 cups shredded zucchini (about 1 medium zucchini)
  • 3/4 cup walnut pieces

Instructions

  1. Preheat oven to 350 degrees farenheit.
  2. If using ground cashews, grind into a flour in a food processor (do in two batches if using the food processor portion of a Ninja Master Prep).

  3. Wisk together the dry ingredients. Wisk together wet ingredients in a separate bowl. Pour the wet into the dry and wisk before switching to a sturdy spoon. Fold in the shredded zucchini and then the walnuts and spoon into muffin cups.

  4. Bake at 350 for 30 minutes.

Nutrition Facts
Healthy Zucchini Muffins that are Paleo & Vegan!
Amount Per Serving
Calories 298 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g13%
Sodium 113mg5%
Potassium 294mg8%
Carbohydrates 29g10%
Fiber 2g8%
Sugar 11g12%
Protein 5g10%
Vitamin A 50IU1%
Vitamin C 5.4mg7%
Calcium 56mg6%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.

These zucchini muffins are both Paleo and vegan, which means they're gluten-free, grain-free, dairy-free, and egg-free! Not only are these zucchini muffins healthy, they have perfect texture and amazing flavor. Shh, no one has to know they're healthy!

Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

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