Spiced Apple Parsnip Muffins


I made these for the first time on Christmas Eve, and we enjoyed them Christmas morning….and twice since then since they’ve become a new breakfast favorite around here! They are a treat, but a healthier treat—and a kid-friendly way to sneak in more seasonal vegetables. Winter is such a great time to nourish ourselves and your children with root veggies. If you are unfamiliar with parnsips or their benefits, here’s an article (with a soup recipe we’ll be trying soon!) from Dr. Mercola’s website.

Parnsips have a naturally sweet flavor that play well with warming winter spices like cinnamon, ginger, and cardamom. And since these spices and the apples are all so sweet, you don’t need much added sweetener.


1 heaping cup of roasted parsnips

1/2 cups unsweetened apple sauce

2 tbsp almond milk

4 Tbsp melted coconut oil

2 Tbsp Flax meal, 3 Tbsp water combined to make a flax egg

1 tsp fresh grated ginger

1.5 tsp cinnamon

1/2 tsp nutmeg

1/4 cup coconut palm sugar

1 tsp baking soda

1 tsp aluminum-free baking powder

1/4 tsp salt

2.5 cups oat flour



  1. Roast the parnsips whole on a baking tray lined with parchment paper at 375 for 40 minutes or until they are brown on the outside and soft on the inside. Once they are cool enough to tough, run them under cold water to remove the tough outer skins, and keep the pulp. If you have extra, add them to smoothies for a potassium-rich fiber boost! If you are short on time, a few minutes in the Instapot and these would be done—but I haven’t tried it yet.
  2.  Make the flax egg by combining the flax meal and water and set aside in a small bowl.
  3. We just grind gluten free oats in the Nutribullet to make oat flour, but you could also purchase it ready made.  Then empty out your oat flour (make sure you have 2.5 cups) and set it aside in a separate bowl.
  4. Since parsnips are incredibly fibrous, it helps to also blend these well before mixing. Combine the parnsips and apple sauce  and almond milk in a high speed blender and mix until smooth.
  5. Mix all the wet ingredients together.
  6. Add the spices.
  7. Mix the baking soda and powder with the flour.
  8. Add the flour to the wet mix and stir half a cup at a time. It will be VERY thick.
  9. Spoon the mix into a greased muffin tin or use these unbleached parchment muffin cups like we do.
  10. Bake at 375 for 35 minutes. or until a toothpick comes out clean.

The muffins will be very dense and they should be pretty moist (I know, I know—that word!).


Enjoy ❤










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