Superhero Muffins for Long Runs

Runner Shalane Flanagan and chef Elyse Kopecky teamed up to create a cookbook for runners, and they’re excited to share three recipes with Fitbit readers. These rise-and-shine morning muffins are easy to grab before your run, and naturally gluten free. Don’t forget to check out Run Fast, Eat Slow, their collection of delicious recipes that go the distance.


Photo by Alan Weiner

Superhero Muffins
for a long Sunday run

These muffins were designed for superheroes like you. They’re packed full of veggies and sweetened with maple syrup instead of refined sugar. In addition, almond meal and whole grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-’n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.

2 cups almond meal
1 cup old-fashioned rolled oats (gluten-free if sensitive)
2 teaspoons ground cinnamon
½  teaspoon ground nutmeg
1 teaspoon baking soda
½  teaspoon fine sea salt
½  cup chopped walnuts (optional)
½  cup raisins, chopped dates, or chocolate chips (optional)
3 eggs, beaten
1 cup grated zucchini (about 1 zucchini)
1 cup grated carrots (about  2 carrots)
6 tablespoons unsalted butter, melted
½  cup dark amber maple syrup
1 teaspoon vanilla extract

Position a rack in the center of the oven. Preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt, and walnuts, raisins, dates, or chocolate chips (if using).

In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to the dry ingredients, mixing until just combined. The batter will be thick.

Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, 25 to 35 minutes.

Makes 12 muffins

If you have a high-powered blender, you can grind your own almond flour. For 2 cups of almond flour, pulse 10 ounces of whole raw almonds on high speed until finely ground.

Keep a batch in the freezer for a sweet grab-’n-run breakfast. Simply defrost on low power in the microwave.


Nutrition Facts (per serving)

Calories 244
Protein 7 g
Total fat 17 g
Saturated fat 5 g
Carbs 18 g
Fiber 3 g
Sugar 11 g
Sodium 117 mg
*Not including optional ingredients


Reprinted with permission from Run Fast, Eat Slow by Shalane Flanagan and Elyse Kopecky, published by Rodale.

1 Comment   Join the Conversation

1 CommentLeave a comment

  • Wow, there’s so much butter I had to wash my hands after I ate one. I’ll try making these again, but with 1/3 less butter.

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