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It might be that a lot of my clients are bed and breakfasts or that I have been playing with figs a lot lately, but I went in search of the perfect healthy breakfast muffin. As someone who writes primarily healthyish recipes, I’m always looking for ways to include good-for-you ingredients and make ingredient swaps to lighten up recipes. I love creating recipes that my Weight Watcher friends can feel good about eating, and these fig and walnut muffins definitely fit the bill!
I was inspired by a recipe I found on a Fig Growers website. It originally had shredded coconut in it (I’m not a fan) and it ground up the walnuts. I really like the crunch of nuts in my muffins, so I didn’t do that. While I added double the nuts originally called for, I went on to lighten up the recipe a lot more by using Lakanto Monk fruit as the sweetener and Land O’Lakes light butter. I also cut back on the portion size a bit. This recipe was supposed to make four muffins but I made 6. I kicked up the “goodness” factor and added chia and hemp seeds for those omega-3s.
At the end of the day, those easy and simple swaps really have helped me stay on track with food consumption. As you can tell, I have some products that I use all the time. I found them years ago and use them consistently. I can’t tell the difference most of the time (and if I can, I use full butter or “real” sugar). It’s all about balance for me and the ‘ole 80/20 rule of eating as healthy as possible 80% of the time.
While I’ll have this for breakfast, these vegetable muffins (and fruit and nuts) are also a great snack and have a decent dose of protein from the egg, nuts, chia and hemp seeds. They freeze well too – I wrap them in saran wrap and then put them in individual baggies in the freezer. Who says healthy can’t be delicious? These high protein breakfast muffins are good!!! And if high protein is what you are after, try my egg muffins and ham and cheese brioche muffins too!
Ingredients & Their Health Benefits
These fruit and veggie muffins pack a nutritional punch with every ingredient carefully chosen for both flavor and health benefits:
- Canned crushed pineapple – Rich in vitamin C and bromelain, an enzyme that aids digestion
- Granny Smith apple – High in fiber and antioxidants; the pectin helps with satiety
- Walnuts – Excellent source of omega-3 fatty acids and plant-based protein
- All-purpose flour – Provides structure and carbohydrates for energy
- Monk Fruit (sugar substitute) – Zero calories and doesn’t spike blood sugar levels
- Baking soda – Creates lift and helps with browning
- Baking powder – Additional leavening for fluffy texture
- Ground cinnamon – Contains antioxidants and may help regulate blood sugar
- Salt – Enhances flavors and balances sweetness
- Chia seeds – Packed with omega-3s, fiber, and protein
- Hemp seeds – Complete protein source with all essential amino acids
- Light butter – Reduced calories while maintaining flavor and texture
- Egg – High-quality protein and helps bind ingredients
- Vanilla extract – Natural flavoring without added sugars
- Carrot – Beta-carotene for eye health and natural sweetness
- Dried Figs – Natural sweetness plus fiber, potassium, and antioxidants
Ingredient Substitutions
Want to customize these carrot and walnut muffins? Here are some easy swaps:
- Regular sugar for monk fruit: Use ¾ cup granulated sugar in place of monk fruit sweetener
- Dates for dried figs: Chopped Medjool dates work beautifully and add similar sweetness and texture
- Regular butter for light butter: Any butter will work, just expect slightly more calories
- Ground flaxseed for chia seeds: Same omega-3 benefits with a nuttier flavor
Pecans or almonds for walnuts: Any tree nut will provide similar texture and nutrition
How to Make Fig & Walnut Breakfast Muffins
Step 1: Prepare Your Oven and Pan
Adjust your oven rack to the middle position and preheat to 350°F. Generously spray 6 cups of a standard muffin tin with cooking spray to ensure easy removal.
Step 2: Prep the Fruit
Place the canned crushed pineapple and freshly shredded Granny Smith apple in a fine-mesh strainer set over a liquid measuring cup. Using clean hands or the back of a spoon, press the fruit mixture firmly to extract as much juice as possible. Reserve this precious juice – you should have about ⅓ cup. This concentrated fruit juice will become our natural flavor enhancer.
Step 3: Reduce the Juice
Transfer the reserved fruit juice to a small saucepan and bring to a boil over medium-high heat. Cook, stirring occasionally, until the juice reduces to about 2 tablespoons (this should take 3-5 minutes). The reduction concentrates the flavors beautifully. Remove from heat and let cool slightly while you prepare the other ingredients.
Step 4: Mix Dry Ingredients
In a medium mixing bowl, whisk together the all-purpose flour, Lakanto monk fruit sweetener, baking soda, baking powder, ground cinnamon, and salt until well combined. Add the chopped walnuts, chia seeds, and hemp seeds, stirring to distribute evenly throughout the flour mixture.
Step 5: Combine Wet Ingredients
In a separate bowl, whisk together the cooled reduced fruit juice, melted light butter, egg, and vanilla extract until the mixture is smooth and well incorporated.
Step 6: Fold Together
Using a rubber spatula, gently fold the wet ingredient mixture into the dry ingredients until just barely combined – don’t overmix as this can make the muffins tough. Then carefully fold in the drained pineapple-apple mixture, shredded carrots, and chopped dried figs until evenly distributed.
Step 7: Bake
Divide the batter evenly among the 6 prepared muffin cups, filling each about ¾ full. Bake for 22-25 minutes, rotating the muffin tin halfway through baking time for even browning. The muffins are done when they’re golden brown on top and a toothpick inserted in the center comes out clean or with just a few moist crumbs.
Step 8: Cool and Enjoy
Let the muffins cool in the tin on a wire rack for 10 minutes before removing. This prevents them from falling apart. Remove from the tin and enjoy warm, or let cool completely before storing.
How to Store Your Muffins
These apple walnut muffins stay fresh and delicious with proper storage:
Room Temperature: Store in an airtight container for up to 3 days. Place a paper towel in the bottom of the container to absorb excess moisture.
Refrigerator: Keep in the fridge for up to 1 week in an airtight container. Let come to room temperature before eating, or warm briefly in the microwave.
Freezer: These mini veggie muffins freeze beautifully for up to 3 months. Wrap each muffin individually in plastic wrap, then place in a freezer bag. Thaw overnight in the refrigerator or microwave from frozen for 30-60 seconds.
Pro tip: I like to freeze them individually wrapped so I can grab on
Frequently Asked Questions
Use the large holes of a box grater or the shredding disc of a food processor. Don’t peel the apple – the skin adds fiber and nutrients!
Yes! Substitute the light butter with vegan butter or coconut oil (melted and cooled). The texture will be slightly different but still delicious.
The tops should be golden brown and spring back lightly when touched. A toothpick inserted in the center should come out clean or with just a few moist crumbs – not wet batter.
More Delicious Muffin Recipes You’ll Love
If you’re loving these fruit and nut muffins, be sure to check out these other favorites from my blog:
- Blueberry Streusel Muffins (no added sugar) – Bursting with berries and topped with a crunchy streusel
- Clementine Glazed Cranberry & Walnut Muffins – Festive flavors with a bright citrus glaze
- Healthy Start Kodiak Muffins – Protein-packed muffins perfect for busy mornings
- Mini Gluten-Free Pumpkin Muffins – Fall flavors in perfectly portioned bites
- Oat Bran and Flax Meal Muffins with Apples, Carrots and Nuts – Another hidden veggie winner!
Happy baking, friends!
Fig & Walnut Breakfast Muffins
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Ingredients
- 1/3 Cup Canned crushed pineapple
- 1 Small Granny Smith apple, peeled and shredded
- 1/2 Cup Walnuts, toasted
- 3/4 Cup All-purpose flour
- 1/4 Cup Lankato Monk Fruit (sugar substitute)
- 1/2 Teaspoon Baking soda
- 1/4 Teaspoon Baking powder
- 1/4 Teaspoon Ground cinnamon
- 1/4 Teaspoon Salt
- 1 Tsp. Chia seeds
- 1 Tsp. Hemp seeds
- 3 Tablespoons Land ‘O Lakes canola butter, melted and cooled
- 1 Large egg, room temperature
- 1/4 Teaspoon Vanilla extract
- 1/3 Cup Shredded carrot (1 carrot or purchased already shredded)
- 1/3 Cup Dried Figs, cut into 1/4-inch pieces
Instructions
- Adjust oven rack to middle position and heat oven to 350F degrees. Spray 6 cups of a muffin tin with cooking spray. Place pineapple and shredded apple in fine-mesh strainer set over liquid measuring cup. Press fruit dry, reserving juice; juice should measure about 1/3 cup. Bring juice to boil in a small pot over medium-high heat and cook until reduced to 2 tablespoons, 3 to 5 minutes; let cool slightly.
- Mix flour, Lankato sweetener, baking soda, baking powder, cinnamon, and salt in a medium bowl. Add the nuts, chia seeds and hemp seeds.
- In separate bowl, whisk cooled juice, melted butter, egg, and vanilla together until smooth. Gently fold juice mixture into flour mixture with rubber spatula until just combined, and then fold in drained pineapple-apple mixture, carrots, and figs.
- Divide batter evenly among prepared muffin cups. Bake until muffins are golden brown and toothpick inserted in center of muffin comes out clean, 22 to 25 minutes, rotating muffin tin halfway through baking.
- Let muffins cool in muffin tin on wire rack for 10 minutes. Remove muffins from muffin tin and enjoy!
