Nut Free Apple Oat Muffins

Citrus Free, Corn Free, Dairy Free, Egg Free, Gluten Free, Nut Free, Pescatarian, Soy Free, Vegan, Vegetarian

223 Calories | 4g Protein | 30g Carbs | 10g Fat | 3g Fiber | 13g Sugar

35 minutes | 11 servings

These nut-free apple oat muffins are soft, cinnamon-spiced, and perfectly tender with little pockets of sweet apple throughout. They're subtly sweet, making them perfect for breakfast or an afternoon snack.

DOWNLOAD RECIPE • No Email Required

SIGN UP FOR THE RECIPE OF THE DAY EMAIL • One Recipe, Every Day.

JOIN FORK THAT KITCHEN CLUB • Where Diet Culture Goes to Die.

Why You'll Love This

The oat flour gives them a bit denser of a texture and also imparts a subtle nutty flavor, making them perfect people with nut allergies. This recipe comes together in one bowl with ingredients you probably already have or can easily get at your local grocery. Overall, they have a richness to them that will ensure these because a regular in your meal prep rotation.

The Nutrition Profile

Each muffin delivers 4g of protein and 3g of fiber, which might not sound like a lot, but every little bit counts, especially as we get older and our needs for both increase due to menopause as well as just normal aging.

The ground flax seed contributes omega-3 fatty acids and additional fiber and beyond flavor and texture, the oat flour also provides B vitamins and minerals like iron and magnesium. As we age, our bodies need more support for sustained energy and digestive wellness, and whole food ingredients like oats and flax help provide that foundation.

The Ingredient List

The beauty of this recipe is its simplicity. Oat flour is the base (and you can make your own by blending rolled oats), ground flax seed adds nutrition and acts as a binder, and fresh diced apple provides natural sweetness and moisture.

If you're avoiding oat milk, any non-dairy milk alternative, or even milk itself, works just fine.

Swap maple syrup for honey if that's what you have on hand.

The apple cider vinegar reacts with the baking soda to help the muffins rise, but regular white vinegar works in a pinch.

If apples are giving you digestive trouble these days, try diced pear instead for a similar texture and sweetness.

The Practical Stuff

These muffins store well which is the real win here. Keep them at room temperature for the first day, then transfer to the fridge for up to a week. They also freeze for up to three months, so make a double batch when you have the time and energy and stash half for busy mornings or afternoon snacks.

No special equipment needed beyond a muffin tin and some liners.

One critical tip if baking isn’t normally your thing: measure your oat flour correctly by fluffing it first, then spooning it into your measuring cup and leveling it off. Don't scoop directly from the bag or you'll end up with dry, crumbly muffins.

The Method

Start by preheating your oven to 350°F and lining your muffin tin.

In a large bowl, whisk together the dry ingredients (oat flour, ground flax seed, cinnamon, baking soda, and salt).

In go the wet ingredients next (oat milk, maple syrup, oil, vanilla, and vinegar), and you mix just until combined.

Fold in your diced apple gently so you don't over mix the batter.

Divide the batter evenly among your muffin cups and bake for 20 to 24 minutes. You're looking for muffins that are firm to the touch and pass the toothpick test.

Let them cool in the pan for 10 to 15 minutes before transferring to a cooling rack. This cooling time matters because it lets the muffins set properly without getting soggy bottoms.

Why This Works

These muffins deliver warmth, comfort, and actual nutrition in a package that's allergy-friendly and simple to make. They're hearty and they keep well for the days or even months in the freezer making them perfect for meal prep.

Overall, this is a simple, straightforward recipe that’s also quick and allergen friendly. All of which are wins in my exhausted menopausal book!

It's Time to Enjoy Food Again

Want more recipes like this? I send one menopause-friendly recipe to your inbox every single day. No life story, no pop-up ads, just the forking recipe. Sign up to get the daily recipe email HERE.

Already subscribed? Check out Fork That Kitchen Club launching January 2026 featuring a searchable recipe vault, online group coaching, and virtual get-togethers. Get on the waitlist today!