Vegan Apple Muffins (Lower Sugar Recipe)

If I told you that a better-for-you, whole grain, lower sugar, vegan apple muffin recipe existed – that still tasted delicious! – would you believe me? I mean, it sounds like a unicorn in the food world. But it exists, and I’ve got the recipe for you today.

These healthy apple muffins are a great meal prep snack recipe, or they can be used as part of a healthy breakfast. And each muffin has less than 5 grams of added sugar!

*Note: This post was originally written in 2017. The post has been updated in 2023. The original recipe used a product that is no longer on the market, so the recipe and nutrition facts have changed slightly.

Disclosure – This post contains Amazon affiliate links. As an affiliate, I earn a commission on qualifying purchases.

Why you’ll love these:

You’ll love this recipe since it…

• Has less than 5 grams of added sugar per muffin
• Makes a tasty healthy snack or part of a balanced breakfast.
• Is great for adults and kids alike.
• Is a good source of healthy carbs for runners and triathletes.
• Fits multiple dietary needs, since it’s dairy free and vegan.

Ingredient Notes

Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes. Note that this recipe does use a few ingredients you may not normally stock in your pantry, but I’ll also give you commonplace substitutions that are easy to use if you don’t have them on hand!

Flour – For this recipe, I love using either whole white wheat flour (which is very easy to find) or whole grain einkorn flour.

Whole white wheat flour differs from traditional whole wheat flour in that it is made from white wheat rather than red wheat. It’s still a whole grain (contains the bran ground up in there) but white wheat is naturally a bit lighter in texture and flavor than red wheat. It works well for baking!

Whole grain einkorn flour is also a great option. Einkorn is an ancient strain of wheat, thought to be a bit different from the commercial wheat on the market today. Einkorn flour has more protein and less starch compared to other strains of wheat, but still lends a light, fluffy texture to baked goods. (I also love using it in my einkorn waffles recipe).

Allulose – Allulose is a rare sugar that is found naturally in raisins, figs, wheat and other products. Manufacturers are starting to produce it as a sugar substitute, and I have found it works very well in baking. It is about 70% as sweet as sugar, but research suggests it provides almost no calories and does not cause an increase in blood sugar.

It also browns like sugar and does not have any aftertaste (such as the bitter aftertaste that stevia can sometimes cause, or the cooling effect of erythritol).

You can easily find allulose online, and may also be able to find it in the baking section at your grocery store. If you don’t want to buy this, you can simply substitute the ⅓ cup allulose for ¼ cup sugar (note slightly less sugar to account for the difference in sweetness).

Coconut sugar – This is a vegan sugar that’s minimally processed, and research notes it may have a lower glycemic impact compared to regular sugar. You can find coconut sugar online or at most grocery stores. If you don’t have coconut sugar on hand, feel free to substitute brown sugar or granulated sugar in an equal amount.

Instructions

You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips for making vegan apple muffins.

Start by getting your apples ready. You’re going to peel and chop one, and you’re going to peel and grate the other. The easiest way to grate it is to throw it in the bowl of a mini food processor and pulse it a few times!

Next, make your “flax egg”. Mix together ground flax with hot water, and let it sit for a few minutes. It’ll become gelatinous, kind of like an egg.

Meanwhile, in a large mixing bowl or stand mixer, combine the applesauce, almond milk, allulose, sugar, coconut oil, and cinnamon. Add the “flax egg” to this bowl too, and stir well.

In another bowl, combine the flour, oats, baking powder, baking soda, and salt. 

Pour the dry ingredients into the wet ingredients, stir, then fold in the grated and chopped apple.

Now portion out the batter into the mixing bowl. This batter may be a bit thick compared to other batters; that’s OK.

Bake at 375 degrees for 16-19 minutes. Let cool, then enjoy!

Recipe FAQ

Here are some common questions that may come up as you’re preparing this recipe:

More Healthy Muffin Recipes

If you’re looking for more healthy muffin recipes, be sure to give one of these a try:

• Banana protein muffins
• Coconut watermelon muffins
• Pumpkin protein muffins
• Pumpkin banana chocolate chip muffins
• Almond flour banana muffins

I hope you enjoy these muffins! If you get a chance to try them, feel free to leave a recipe rating or comment below.

Vegan Apple Muffins (Lower Sugar Recipe)

Snacking in Sneakers

These vegan apple muffins have less than 5 grams of sugar per serving, but are rich in flavor! A perfect healthy snack for kids and adults alike.

5 from 5 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 17 minutes mins

Total Time 32 minutes mins

Course Breakfast, Snack

Cuisine American

Servings 12 muffins

Calories 144 kcal

Ingredients

  

1x2x3x

• 1 tbsp ground flaxseed
• 3 tbsp hot water
• ½ cup unsweetened applesauce
• ½ cup vanilla almond milk
• ⅓ cup allulose
• ¼ cup coconut sugar
• ¼ cup coconut oil, melted
• 1 tsp cinnamon
• 1 ½ cups white whole wheat flour (or whole grain einkorn flour; spooned and leveled)
• ½ cup rolled oats
• 2 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• 2 medium apples, peeled, one grated and one chopped

Instructions

 

• Preheat oven to 375 degrees F. Lightly grease a baking pan with cooking spray or coconut oil. Have your chopped and grated apples set aside ready to use.
• In a small bowl, mix the ground flaxseed with hot water. Set aside for a few minutes. (It will become gelatinous).
• Meanwhile, in a large mixing bowl or stand mixer, combine the applesauce, almond milk, allulose, sugar, coconut oil, and cinnamon. Add the flax mixture and stir until combined.
• In a separate bowl, combine the flour, oats, baking powder, baking soda, and salt. Stir until everything is combined, then add to the wet ingredients.
• Fold in both the grated apple and the chopped apple.
• Pour the batter into the prepared muffin tin. Bake at 375 degrees F for 16-19 minutes, or until a toothpick pulls out clean from the center of a muffin.
• Let cool in the pan for 10 minutes, then remove to a cooling rack to finish. Enjoy!

Notes

• If you do not have allulose on hand, you can substitute ¼ cup granulated sugar for the ⅓ cup allulose. Keep in mind this will change the nutrition facts.
• If you do not have coconut sugar on hand, you can substitute an equivalent amount of granulated or brown sugar.
• If you are using regular sugar, keep in mind that some sugar products are filtered through bone char.  If you are a strict vegan, choose a sugar product that you know is not filtered this way.
• The easiest way to grate an apple quickly for this recipe is by adding peeled chunks to the bowl of a mini food processor, and pulsing several times.

 

Nutrition facts (approximate per muffin): 144 calories, 5.5 g fat, 4 g saturated fat, 290 mg sodium, 29 g carbohydrate, 2.5 g fiber, 8.5 g sugar, 4.5 g added sugar, 2.5 g protein, Vitamin D: 0%, Calcium: 6%, Iron: 5%, Potassium: 2%

Nutrition

Calories: 144kcal

Keyword lower sugar apple muffins, vegan apple muffins

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian, RRCA Running Coach, and USAT Level I Triathlon Coach. She specializes in sharing training tips, sports nutrition information, and healthy recipes for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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