Introduction
Breakfast for Molly and me can be a challenge. Like most families, mornings can be busy, and sometimes we need to run out the door. Having a ready-to-go, gluten free chocolate muffin can make all the difference!
And the best part? You don’t have to feel guilty enjoying these.
These muffins are made with whole food ingredients like apples and oats, which are naturally rich in fiber—especially pectin, a type of fiber that helps support the growth of beneficial gut bacteria. Supporting gut health is especially important for individuals with autism, as nutrient absorption can sometimes be compromised.
A quick, delicious breakfast that also supports the body? That’s a win!
Originally from www.myquietkitchen.com, tested and guided by Menus By Molly
The Nutrition Science Behind This Recipe
The nutritional deficiencies often found in individuals with autism, Down syndrome and ADHD are largely a result of a gut that is not functioning at its full potential. 1 2
Eating a variety of fiber-rich foods helps build and support the beneficial microorganisms in the digestive tract. These microorganisms play a key role in digestion and in the body’s ability to absorb nutrients from food.
Including sources of soluble fiber, like apples (rich in pectin), may also help support gut health and overall well-being in individuals with autism.3
So—eat lots of fiber!
Gluten-Free Chocolate Muffins with Apples
Ingredients
Dry Ingredients
- 2 cups oat flour
- ½ cup unsweetened cocoa powder
- ¼ cup coconut sugar (or substitute brown sugar, cane sugar, or date sugar)
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
Wet Ingredients
- ¾ cup canned pumpkin purée or sweet potato (pumpkin used here)
- ½ cup unsweetened applesauce (store-bought is fine—just no added sweetener)
- ⅓ cup unsweetened non-dairy milk (almond, oat, or soy; almond used here)
- ¼ cup unsalted almond butter or other nut/seed butter (cashew butter used here)
- 2 tablespoons brewed coffee (espresso works well)
- ½ cup non-dairy chocolate chips plus extra for topping
Tips
- Preheat oven to 375°F (190°C) and line a muffin pan if needed. This recipe makes about 14–15 small muffins (approximately 2.5 inches in diameter).
- In a large mixing bowl, whisk together all dry ingredients.
- In a separate bowl, stir together the wet ingredients. Pour the wet mixture into the dry ingredients and stir until a thick batter forms. Fold in the chocolate chips.
- Spoon the batter evenly into the muffin pan and sprinkle a few chocolate chips on top of each muffin. Try to smooth off the top of the muffin so it looks a little prettier and can accept frosting easier if desired.
- Place the pan in the oven and immediately reduce the temperature to 355°F (180°C).
- Bake: 12 minutes for smaller muffins or 15-18 minutes for regular-sized muffins. Muffins are done when a toothpick inserted comes out clean, or when the tops are firm with a slight bounce.
- Let cool in the pan for 10 minutes, then transfer to a cooling rack.
Instructions
- Preheat oven to 375°F (190°C) and line a muffin pan if needed. This recipe makes about 14–15 small muffins (approximately 2.5 inches in diameter).
- In a large mixing bowl, whisk together all dry ingredients.
- In a separate bowl, stir together the wet ingredients. Pour the wet mixture into the dry ingredients and stir until a thick batter forms. Fold in the chocolate chips.
- Spoon the batter evenly into the muffin pan and sprinkle a few chocolate chips on top of each muffin. Try to smooth off the top of the muffin so it looks a little prettier and can accept frosting easier if desired.
- Place the pan in the oven and immediately reduce the temperature to 355°F (180°C).
- Bake: 12 minutes for smaller muffins or 15-18 minutes for regular-sized muffins. Muffins are done when a toothpick inserted comes out clean, or when the tops are firm with a slight bounce.
- Let cool in the pan for 10 minutes, then transfer to a cooling rack.
Notes
- Once muffins are completely cool, store in an airtight container
- Room temperature: up to 3 days
- Refrigerator: up to 5 days
- These muffins freeze really well
