Done With Diligence

Sunshine Muffins: A Healthy Breakfast for Kids with Fruit AND a Veggie

Picture of muffins on white tray

Here’s a winner for you…a breakfast muffin that contains a serving of fruit AND veggies!  Sound too good to be true?  You just haven’t met Sunshine Muffins yet!  Let me introduce you to this yummy, nutrient-dense muffins that will be a hit all around.

Only about 1 in 10 Americans eat the recommended 5 servings of fruits and vegetables each day (source).   Why?  Because if you aren’t extremely intentional about it, it just won’t happen.  But meeting the 5-a-day recommendation has been associated with a decreased risk of cancer, heart, and respiratory disease (see one study here).   So, what’s a diligent mom to do? I’m so glad you asked!

Why Moms Will Love Sunshine Muffins

It’s not everyday you can find a breakfast recipe that’s portable, freezable, AND contains both a fruit and veggie.  But, Sunshine Muffins check all of those boxes!  You’ll also be serving a good bit of protein thanks to the egg content, and you’ll be boosting antioxidants thanks to the cinnamon.  My recipe steers clear of highly inflammatory seed oils, such as vegetable oil or canola oil, and it opts for heart-healthy coconut oil instead (source- oil choice).  If you choose to bake these in your silicone muffin pans, even the tiniest toddler hands can manage Sunshine Muffins independently.  I also think these Sunshine Muffins are a little more pack-able than some of my other muffins recipes.  There’s no chocolate to worry about melting, so messes are limited.  In addition, there are no nut products in my version, so these should meet nut-free school lunch requirements.

Why Kids Will Love Sunshine Muffins

I haven’t met a kid who doesn’t like Sunshine Muffins yet!  I’ve made many batches for friends, and I’m always asked for the recipe.  They are delighted to have their kiddos so excited to eat their fruits and veggies.  My older children are especially fond of muffins like these because they can grab a handful (yes, they eat them by the handful!) from our shatterproof cake stand and eat them on their way back outside to play.  At our house, muffins are an all-day food.  Yes, you’ll often find my kids helping themselves to muffins and raw milk for breakfast, but they’ll come back for more muffins for dessert or snack.  And I’m totally okay with that!   My boys are bottomless pits these days, and I find that keeping a few options like Sunshine Muffins ready-to-grab really helps.

Making Sunshine Muffins

I honestly can’t think of any store-bought breakfast item that can offer the nutrient-force that these Sunshine Muffins bring to the table.  So, Mama, roll up your sleeves and let’s make some muffins!


  • 4 cups All-Purpose Flour (organic)
  • 3/4 cup coconut sugar
  • 1 tbsp Stevia (organic, I use Sweet Leaf)
  • 4 tsp baking soda (aluminum-free)
  • 2 tsp cinnamon
  • 6 eggs (farm fresh is best)
  • 1 cup coconut oil (organic, unrefined)
  • 4 tsp vanilla
  • 4 cups grated carrots (Tip: I grate them in my food processor)
  • 2 cups grated apples (any variety as long as they’re organic)


Mix all ingredients well. Spoon into silicone muffin pans. Bake at 350 degrees for 18 minute. Store on counter for a day or so, or in the fridge for about a week.  You can also freeze them for around 3 months!

And there you have it, delicious Sunshine Muffins made with diligence. Whether you’re looking for a quick breakfast option, a healthy snack to satiate your midday cravings, or a tasty dessert that won’t ruin your diet, these muffins are the perfect choice. They’re packed with nutrients, made with organic ingredients, and absolutely delicious. So, why not give them a try? You might just find your new favorite treat.

Want more healthy recipes your kids will love? Visit my Nourish with Diligence page!


Need to find non-toxic dishwasher tabs?  Been meaning to switch to a cleaner makeup? Looking for a good brand of vitamins and  supplements?  Would it be helpful to peek at what products I’ve chosen for my family?  You’ve got it…

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