Healthy Autumn Spice Breakfast Muffins

Packed with warm autumn spices and the healthy likes of avocado, greek yogurt, legumes and maple syrup.

What sorts of weird things did you do this week?

I’ve been riding around now, for two days with a watermelon in the passenger seat of my car.

My car is The Purple People Eater.

It’s purple and . . . it eats people.

Ha. Kidding, of course.

It’s just such a beast that it could.

And it apparently only cares about holding watermelons hostage, not eating them.

So that’s weird thing number one.

Number two is that I brought a casserole to a potluck last night and I wanted to drop it on the table and run the other direction before anyone knew I was the cook behind it.

It wasn’t “bad”, it just wasn’t that great, and I’d much rather be known for great.

I chalked it up to a lesson in my own pride and how it probably needs to be kicked down a notch.

Although if the whole pride-checking thing didn’t work out for me, my plan B was to say that I bought it from a new little restaurant I was trying out, and, “Huh. Yeah. Probably won’t go there again. . . ”

Aaaaaaaaand thing number three:

I’ve been sticking beans and avocado in food again.

A lot.

Six times, to be exact.

Six times to get to a formula for healthy muffins that are slightly sweet, soft on the inside, mildly scented with cinnamon and maple, and smooth-crisp on the outside when they emerge from the oven.

I wanted these to be good for you. Like, really good. Not just they’re not bad for you so they’re neutral good. 

Nope, I wanted something that was a proactive healthy food I could toss into lunch boxes or lob to kids on their way out the door in the morning.

I wanted to feel like I was adding goodness to my body when I munched one down in the late afternoon to tide myself over until dinner.

So let me just read you this guy’s stats card:Autumn Spice Breakfast Muffins

2 grams of fat, 155 calories, almost 5 grams of protein, and 2 grams of fiber.

That’s pretty good for a muffin.

Avocado is our fat, white beans add fiber and protein, and Greek yogurt works a little magic with texture and adds even more protein.

And let me just say this:

DO NOT, under any circumstances, taste the white bean/Greek yogurt puree before you add it to the muffin batter.

Just don’t.

I know some of you are going to do it (Eliza), just because I said not to, and now you want to know why. But I promise you 100%, you will regret it.

If you must taste, wait until the end and all your ingredients are together.

Yes, I know. Raw eggs, blah blahbiddy blah. 

Taste at your own risk.

However, you might want to, because I’ve kept these pretty mild in the spice category, just because my kiddos like them this way.

If you’re into autumny spices, I’d double what I have in the recipe, and maybe add some ground cloves and ground ginger.

And if I was making these just for me? I’d add in some nuts and dried fruit too.

You know, to pack in more healthy stuff.

It’s up to you, obviously.

Now, I must go.

I’ve got a watermelon rescue mission to embark upon.

Autumn Spice Breakfast Muffins

Yield: 7 muffins

1 muffin

155.5 calories

2 g

These muffins are only mildly sweet and spicy. They aren't heavy or decadent, but they are healthy and enjoyable. They are best the day they are made, so if you're making them for the week ahead, be sure to wrap them individually and freeze them for freshness.


  • 1/2 Hass Avocado, mashed to oblivion
  • 1/4 cup pure maple syrup
  • 1/4 cup firmly packed light brown sugar
  • 1 egg
  • 1/3 cup oat flour (I used old fashioned rolled oats that I ground in my Magic Bullet)
  • 1/4 cup (2 oz) 2% plain Greek Yogurt (I used Fage Total)
  • 1/2 cup Navy Beans, rinsed and drained
  • 2/3 cup all-purpose white flour
  • 1/3 cup instant nonfat dry milk powder
  • 3/4 teaspoons baking soda
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon baking powder
  • 1 1/2 teaspoons ground cinnamon (increase this if you want the spice flavor strong)
  • 1/4 teaspoon fresh ground nutmeg (Increase this if you want the spice flavor strong)
  • Optional: ground cloves and ground ginger. I'd start with a quarter teaspoon of cloves and a half teaspoon of ginger and go from there.
  • Optional: chopped nuts and/or dried fruit


Add mashed avocaodo to the bowl of a mixer.

Add in syrup and sugar, mix until incorporated.

Add in egg, mix thoroughly.

Add in oat flour, mix until incorporated and let it rest while you prepare the muffin pan and dry ingredients.

Preheat oven to 450 degrees F.

Spray muffin tin (six muffin tin, or seven molds of a 12 muffin tin) with nonstick cooking spray.

(Paper muffin liners will NOT work here - too much of the cooked muffin comes off with the paper - pretty sure this is due to the absence of butter or oil in the batter).

Assemble the dry ingredients: white flour, milk powder, baking soda, salt, baking powder, and spices. Stir to combine.

In a blender or Magic Bullet, puree the white beans together with the Greek yogurt.

Add half the dry mixture to the avocado/sugar mixture and mix on medium-low until incorporated. Add in the bean and yogurt mixture. Mix well.

Add in remaining dry ingredients and mix just until combined.

If you will be adding in nuts or dry fruit, fold it in now.

Spoon batter evenly into six or seven molds (I did seven, because that seemed like the right amount per cup, but I'm pretty sure you could squeeze it into six muffin molds if that's all you have. If that's the case, you'll just have to adjust the cooking time)

Bake in the 450 degree oven for 5 minutes. At 5 minutes, turn the oven temp to 350 and bake for about 4 more minutes. Check with a toothpick. It should come out mostly clean, and the tops of your muffins should be golden brown.

Remove from oven, let cool for 2-5 minutes, then remove from tin and let them cool completely.

These muffins are best the first day. If you are planning to use them throughout the week, let them cool all the way then wrap them tightly in plastic wrap (individually), and freeze them.


Sara | Home is Where The Cookies Are

6 thoughts on “Healthy Autumn Spice Breakfast Muffins

  1. Yummy! Those look well worth the wait….and test runs.

    Words can not begin to describe the length of my day today.


    I am so happy to be plopped down in front of my computer happily admiring your muffins and turquoise non-wood backdrop 😉 xoxo

    • Yes, 9 minutes total. You may want to do more or less depending on your oven. Usually when I try out a recipe for the first time I will undershoot the time by a couple minutes, check it, then do longer if need be, but it should be pretty close to what I have there.

  2. Ha! Thanks for the warning. I won’t try it, but I’m sure I’ll find a good name for it :). These look great – as you know I love to hide healthy stuff in my baked goods. Oh and my littlest dude had spinach in his milk today. SUCKER!

  3. I do a lot of weird stuff… Let’s see. I stayed up all night reading on a work night…. I also have been eating raw tomatillos as snacks. I’m also obsessed with making a tomatillo “margherita” pizza, but it’s probably a stretch (it’s totally a stretch). Most of these things should stay safely in my head!

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