Zucchini Muffins (Baby Led Weaning + The Whole Family)
These muffins started as a baby led weaning recipe and turned into something the whole family devours. No flour, no refined sugar, and a vegetable hidden in plain sight — but honestly at this point my older kids know the zucchini is in there and they don't care because they taste that good.
The base is simple. Rolled oats, eggs, applesauce, oil, zucchini, and a handful of spices. That's really it. I blend everything up, fold in the zucchini, and bake. For baby I leave them totally plain. For my older kids and myself I stir chocolate chips into half the batter and suddenly one recipe is doing the work of two.
Why I Love this Recipe
Zucchini is one of those vegetables that doesn't get enough credit. It's mild enough that even the most particular eaters won't notice it, but it brings folate, potassium, and vitamin C to the table. For babies especially, folate matters — it supports cell growth and development well beyond the prenatal window. The high water content also means these muffins stay soft and moist, which is exactly what you want for a baby who is still learning to manage texture.
Oats are the backbone here and I love them for it. They're one of the best sources of beta-glucan fiber, which supports digestive regularity, feeds beneficial gut bacteria, and has good research behind it for blood sugar stability. For babies just starting solids, oats also provide iron, which becomes increasingly important around six months when breast milk alone is no longer meeting demand. Blending them down into a batter makes them easy to digest and creates a soft, gummable texture that works well for BLW.
Applesauce does the sweetening here instead of sugar, and I think that's worth calling out. It keeps these appropriate for babies under one without any added sugar, while still giving them a naturally sweet flavor that makes them appealing to older kids too. Applesauce also adds pectin, a soluble fiber that further supports digestion and gut health.
Cinnamon is more than a flavoring. It's one of those spices with a genuinely strong evidence base for supporting blood sugar regulation, which matters even for little ones as we think about establishing healthy metabolic patterns early. It also has antimicrobial properties and tastes incredible with zucchini and oats, so it earns its place here on every level.
Fat from olive or avocado oil is non-negotiable and I'd encourage you not to reduce it. Babies need fat for brain development — the infant brain is roughly 60% fat — and the fat-soluble vitamins in this recipe need dietary fat present to actually be absorbed. Healthy monounsaturated fats are exactly what we want here.
The Versatility Factor
This is genuinely one recipe that works for the whole family with almost no extra effort. For baby, bake the whole batch plain and serve cut into halves or quarters depending on age and grip. Run the squish test before serving — if you can smash it between two fingers, it's the right texture. For older kids or yourself, fold chocolate chips into half or all of the batter before baking. You could also add chopped walnuts for extra omega-3s, or a tablespoon of nut butter blended into the base for older babies and toddlers.
They freeze beautifully. I make a double batch, freeze individually, and pull them out as needed. That alone makes them worth adding to the rotation.
A Note on the Zucchini
Do not skip wringing out the zucchini. It is about 95% water and if you skip this step your muffins will be dense and gummy in the center. Grate it, place it in a clean dish towel, and twist hard. Some weeks I wring it twice. It takes an extra two minutes and it makes a real difference.
Ingredients
2 cups gluten free rolled oats
3/4 cup unsweetened applesauce
1/2 cup olive oil or avocado oil
3 eggs
1 tsp baking soda
1/2 tsp sea salt
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup coconut sugar, optional, omit for BLW
2 cups zucchini, grated and very well drained
1/2 cup chocolate chips, optional, omit for BLW
Directions
Preheat oven to 350 and grease or line a 12 cup muffin tin.
Add everything except the zucchini and chocolate chips if using to a blender and blend until smooth. Fold in the drained zucchini by hand.
For older kids or adults, stir chocolate chips into half or all of the batter. Divide evenly into the muffin tin and bake 16 to 20 minutes until a toothpick comes out clean. Cool completely before serving to baby.
Notes
The squish test is your best friend for BLW. If you can smash a muffin between two fingers with light pressure, it's safe for baby.
These keep in the fridge for up to four days and freeze well for up to three months. I freeze mine individually on a sheet pan first so they don't stick together, then transfer to a bag or container. Pull one out the night before or let it thaw at room temp in the morning.
Macros per muffin, plain BLW version without coconut sugar or chocolate chips: Calories 165, Carbs 15g, Protein 4g, Fat 10g, Fiber 2g
If you're looking for real food recipes and a functional approach to nourishing your baby, toddler, and the rest of your family without overcomplicating it, you're in the right place.
Subscribe to my email list below below and you'll be the first to know when I share something new — whether that's a BLW staple, a family dinner, or a deep dive into the why behind the food. In the meantime, check out my book, Naturally Nourished Kids!