Iron Loaded Mini Muffins

Nov 7

If you're looking for an easy and delicious way to add more iron to your diet without resorting to a plate of liver or a giant steak, these Iron-Loaded Mini Muffins are the answer! Made with iron-rich spinach and naturally sweetened with bananas and dates, they’re perfect for toddlers, kids, and even adults who want a nutrient-packed snack. Plus, their adorable green hue makes them a fun addition and can be used for holiday celebrations! Make Red and Green ones for Christmas, or Red and Orange ones for Halloween!

Why You'll Love These Muffins

Iron-Packed Goodness: Spinach provides a plant-based source of iron, perfect for kids and adults alike.
Naturally Sweetened: Bananas and dates bring sweetness without added sugars like maple syrup or honey.
Toddler-Approved: Soft, bite-sized, and nutrient-dense—ideal for little hands and growing bodies.
Freezer-Friendly: Make a double batch and freeze extras for quick snacks or breakfasts.

Ingredients for Iron-Loaded Mini Muffins

Bananas: Adds natural sweetness and moisture.
Spinach: Iron-rich and gives the muffins their green color.
Chopped Dates: Provides texture and natural sweetness.
Whole Wheat Flour (or gluten-free flour): Adds structure to the muffins.
Baking Powder: Helps the muffins rise.
Large eggs: Adds protein and binds the ingredients.
Milk of choice: For a smooth batter (dairy or non-dairy options work).
Coconut Oil: Keeps the muffins soft and moist.

How to Make Iron-Loaded Mini Muffins

Step 1: Preheat and Prep

Preheat your oven to 350°F (175°C).
Grease or line a mini muffin tin.

Step 2: Blend the Wet Ingredients

In a blender or food processor, combine the spinach, bananas, eggs, milk, and coconut oil. Blend until smooth.

Step 3: Mix the Dry Ingredients

In a mixing bowl, whisk together the flour and baking powder.

Step 4: Combine and Add Dates

Pour the blended wet ingredients into the dry ingredients. Stir until just combined.
Fold in the chopped dates for texture and sweetness.

Step 5: Bake

Spoon the batter into the prepared mini muffin tin, filling each cup about ¾ full.
Bake for 12–15 minutes, or until a toothpick inserted into the center comes out clean.

Step 6: Cool and Serve

Allow muffins to cool in the tin for 5 minutes before transferring to a wire rack.
Serve warm or store for later!

Tips for Perfect Mini Muffins

Use Ripe Bananas: The riper the bananas, the sweeter the muffins.
Don’t Overmix: Stir the batter until just combined to avoid dense muffins.
Chop Dates Finely: Smaller pieces ensure even distribution and better texture.
Make It Gluten-Free: Swap whole wheat flour for a gluten-free blend if needed.

Variations and Customizations

Add Seeds: Mix in pumpkin or sunflower seeds for an extra boost of iron.
Chocolatey Version: Use unsweetened cocoa powder in the batter for a chocolaty twist.
Dairy-Free: Use almond milk or oat milk instead of regular milk.
Make It Larger: Use a standard muffin tin; just increase the baking time to 18–20 minutes.