An Olympic Athlete Created My Favorite Superhero Muffins

Olympic fever has recently taken my house by storm. My seven-year-old is captivated by each and every event and has been exclusively dressing in red, white, and blue every day to make sure everyone at camp knows he’s rooting for the USA. His infectious spirit reminded me of a recipe I fell in love with many years ago by Shalane Flanagan and Elyse Kopecky: Superhero Muffins. The recipe is from the book. Run Fast. Eat Slow: Nourishing Recipes for Athletes: A Cookbook.

The two authors know a thing or two about running and nutrition. Flanagan is a decorated long-distance runner—her impressive running career earned her an Olympic silver medal, four Olympic appearances, and a first-place finish in the 2017 NYC Marathon. Kopecky is a marathoner, trail runner, nutrition coach, and talented recipe developer. The dynamic duo has gone on to write two more books full of nourishing recipes geared towards athletes, Run Fast. Cook Fast. and Rise & Run. 

What I find so appealing about these books is that although they are focused on optimizing nutrition for serious athletes, the recipes are incredibly family-friendly, too. Both Flanagan and Kopecky are moms, and the recipes they develop not only fuel those embarking on a 26.2-mile journey, but also those who are simply running through the marathon that is motherhood. 

Why I Love These Superhero Muffins

Their now-famous Superhero Muffins are a perfect example of this. Filled with almond meal, oats, vegetables, and warming spices, they make the perfect grab-and-go breakfast. While my running days are pretty much over, they’ve fueled me through nursing three kids and many chaotic mornings trying to get out the door with them all in tow. 

Their recipe is one that I know by heart, and over the years, I’ve made subtle tweaks based on what I have on hand and what my kids will tolerate. This recipe is slightly adapted from the original by Kopecky and Flanagan. For more amazing variations on this genius breakfast item, check out Rise & Run which features 24 sweet and savory versions of the muffin. 

The best part? My kids love them, too. What kid wouldn’t want to eat superhero fuel for breakfast?

How To Make My Take on Superhero Muffins

To make 12 muffins, you’ll need:

• 3 tablespoons smooth unsweetened almond butter
• 3 tablespoons unsalted butter
• 3 large eggs
• 1/2 cup pure maple syrup
• 2 teaspoons pure vanilla extract
• 1/2 cup freshly grated carrot (about 1 medium)
• 1/2 cup freshly grated zucchini (about 1 small)
• 2 cups (200g) almond flour
• 1 cup (115g) rolled oats
• 2 teaspoons cinnamon
• 1/2 teaspoon ground ginger
• 1 teaspoon baking soda
• 1/4 teaspoon kosher salt
• 3/4 cup raisins

Preheat the oven to 350°F and line a 12-cup muffin pan with paper liners. In a large microwave-safe bowl, combine the almond butter and butter. Place in the microwave for about 30 seconds, or just long enough for the butter to melt and the almond butter to soften. Whisk until smooth, then let cool slightly.

Add the eggs, maple syrup, and vanilla, beating to combine. Fold in the carrot and zucchini until evenly distributed. Sprinkle the almond flour, oats, cinnamon, ginger, baking soda, and salt on top. Fold until no streaks of almond flour or other dry ingredients remain. Add the raisins and stir to combine. 

Using a 1/3 cup cookie scoop or measuring cup, evenly distribute the batter into the prepared pan. Bake until the tops spring back when pressed and a cake tester inserted in the center comes out clean, about 25 minutes. Let cool before enjoying. 

Customize These Muffins

The genius of this recipe is how infinitely adaptable it is. I would recommend leaving the dry ingredient ratio the same, but you can get creative when it comes to the wet ingredients and the mix-ins. 

Swap honey for maple syrup, or a cup applesauce in place of the grated carrot and zucchini. You can also play around with the ratio of grated veggies. For example, during the summer I tend to use a full cup of zucchini and omit the carrot altogether. The original recipe calls for nutmeg, but my crew prefers the zip of ground ginger instead. 

For mix-ins, use whatever dried fruit you prefer. The original recipe calls for chopped walnuts, but those are a tough sell in my family. Feel free to add up to 1/2 cup of your favorite nut to give these a nice textural element. The almond butter can easily be swapped for another nut butter of choice, just make sure it’s unsweetened.