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Last updated: October 13, 2022
If you’re looking for a healthy, delicious, fiber-packed muffin recipe, this is it! These Raspberry Oatmeal Muffins are loaded with fiber: they’ve got rolled oats and flaxmeal to give them a fiber boost. Plus it’s made with whole wheat flour, low in added sugars, AND freezer-friendly.
I love making a batch of these muffins and storing them in the freezer to have on hand when hunger strikes. I typically warm them in the microwave for 30-60 seconds and enjoy them with a glass of soy beverage or fruit for a nourishing snack. I hope you enjoy these muffins as much as I do!
This Raspberry Oatmeal Muffin Recipe is:
- High in fiber (from oats and flaxmeal – the Bob’s Red Mill Rolled Oats and Flaxseed Meal are super rich in fibre!)
- Made with whole wheat flour
- Packed with antioxidants from the raspberries
- Sweetened with maple syrup and low in added sugars
- Great for meal prep
- Easy and quick to make
- Freezer friendly (store them in freezer-safe containers like this one)
- Ready in 30 minutes!
- Can be made vegan or gluten free
- A delicious, nutrient dense snack (also good as a pre-workout snack)
How to Store Raspberry Oatmeal Muffins
You can store these raspberry oatmeal muffins in the fridge for 3-4 days, at room temperature for about 2-3 days (after that they may get moldy), or in the freezer for 1-3 months. To make this a meal prep snack, I recommend making a double batch and storing in the freezer to have on hand when hunger strikes or when you’re too tired to cook. Store muffins in a large freezer-friendly container or a few smaller containers.
Why This Recipe is Autism-Friendly
Carbohydrate-rich snacks, such as muffins, tend to be a hit among autistic folks because of the familiar, dry texture (obviously not everyone who’s autistic likes muffins). If muffins are a food that someone with ASD is already familiar with, then why not try experimenting with adding more fiber (for example, oats, flaxmeal, or chia seeds) to them?
The extra fiber in this recipe makes it great for folks dealing with constipation as it will help bulk up stool. Remember to drink water or fluids with the extra fiber to help the stools pass through.
The hope is that they won’t even notice the difference and will enjoy these fiber-packed muffins just like any other muffins. Feel free to take out the raspberries and sub for chocolate chips if the mushy texture of the raspberries may be off putting.
To ease your kiddo into the new and possibly unfamiliar ingredients (whole wheat flour, oats, flaxmeal) in this recipe, start small. For example, you can use half whole wheat flour and half white flour or you can start with ⅓ cup oats and slowly build up from there until you reach the desired amount (same with the flaxmeal). There is lots of room for flexibility with this recipe!
Benefits of Raspberry Oatmeal Muffins for Disabled Folks
These muffins are great for people dealing with constipation in general or from neurogenic bowel (such as those with paralysis from spina bifida, spinal cord injury, or multiple sclerosis) who need the extra fibre boost in their diet.
Raspberry oatmeal muffins are also an excellent meal prep snack and ideal for people who tend to feel fatigued or have low energy levels to avoid having to cook everyday. They’re also excellent to bring with you when you’re on the run as they can stay at room temperature.
What you might need to make this recipe at home:
Raspberry Oatmeal Muffins
- 1 1/3 cup whole wheat flour*
- 1/4 cup flax meal (https://amzn.to/3dRGdQ1)
- 1 tsp baking powder
- 1/2 tsp baking soda
- 2 tsp ground cinnamon
- 1 cup rolled oats
- 1/3 cup oil (such as avocado oil, sunflower oil, etc…)
- 1/3 cup maple syrup**
- 1 tsp vanilla extract
- 3/4 cup milk of choice (ie. dairy milk or a nondairy milk alternative)
- 2 cups frozen raspberries****
- 1/3 cup chocolate chips (optional)
- Preheat your oven to 350F.
- Line a muffin tin with muffin liners or spray with cooking oil.
- Start by mixing together all the dry ingredients in a large bowl (whole wheat flour, flax meal, baking powder, baking soda, cinnamon, oats).
- Now add the liquid ingredients one at a time (oil, maple syrup, vanilla extract, egg, and milk). Mix together until it forms a batter.
- If using chocolate chips, now is the time to stir them in.
- Lastly, gently mix in the raspberries. You don’t want to mix too much because it may turn your muffin batter a red/pink colour.
- Spoon batter into muffin tin.
- Bake in the oven for about 20 minutes. If your oven runs hot, 20 minutes will likely do the job. If your oven runs colder, you may need to bake them for up to 25 minutes.
- Let cool and enjoy!
- You can store the muffins at room temperature for 2-3 days, in the fridge for up to 1 week or the freezer for 1-3 months.
Please note: Nutrition facts are provided for Google and SEO purposes only. There is no right or wrong serving size and I do not preach counting calories. You get to decide how much you want to eat.
Jackie is a Toronto-based Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice and blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.