Apple Oatmeal Muffins

Want to eat oatmeal on the go for breakfast? Try these apple oatmeal muffins, made with rolled oats and maple syrup (no flour!).

Apple oatmeal muffins

Want oatmeal for breakfast but you’re running out the door? Make up a batch of these apple oatmeal muffins! Alex and I used to not be muffin people. You see: most muffins are just an excuse to eat cake for breakfast. Right? They’re chock full of lots of sugar and all purpose flour: which are not bad in themselves, but lead to a major crash hours later! If you’re anything like me, you want to save your sugars and flours for dessert instead. (Like this decadent chocolate cake.) Breakfast is all about hearty, wholesome choices: which is where these apple oatmeal muffins come in!

Want another apple muffin? Our apple muffins with streusel have a crunchy streusel topping that’s to die for.

Apple oatmeal muffins

What’s the secret? Oat flour + rolled oats.

So, what’s the secret to making apple oatmeal muffins healthy and breakfast friendly? Oats. Rolled oats! Instead of using all purpose flour, you’ll use a blend of rolled oats and oat flour. And while they’re not quite as fluffy as a standard muffin, the texture is beautifully moist and perfectly spiced! The cinnamon and allspice are the perfect combination with the sweet tart apple. And instead of sugar, we’ve used maple syrup: it’s a more gentle sweetener and makes them refined sugar fee.

How to make oat flour? These days, it’s pretty easy to find oat flour in the store. But Alex and I never buy it because we like to make it at home! It’s so simple if you have a food processor or high speed blender. Here’s how to make it:

  • Place 1 cup oats in a high speed blender or food processor.
  • Turn it on and blend for a few minutes until ground into a fine flour! 1 cup oats will make 1 cup oat flour. (Yep, it’s 1 for 1.)
  • Here are lots of oat flour recipes if you want to make more!
Another tasty apple recipe? Try our Easy Apple Crumble.

Notes on how to make apple oatmeal muffins

There’s not a lot of technique involved in making these apple oatmeal muffins. If you’ve ever made a muffin or pancake or waffle, you’ll know the drill: mix the dries, mix the wets, combine. Then bake! Here are a few more notes about this apple oatmeal muffins recipe:

  • Use organic apples if you can. Apples are one of the top produce items to buy organic. This is a great place to use them! (PS head to our apple recipes for more ways to use them.)
  • For vegan, use a flax egg. This oatmeal muffins recipe is dairy-free. If you’d like to make it totally vegan and plant based, you can use a flax egg in place of the egg.
  • For the oil, use any neutral oil. We like using oil in muffins because it’s easier than melting butter or coconut oil (yep, we’re lazy!). You can use grapeseed, sunflower, or vegetable here. You also can use melted coconut oil, and if you eat dairy you could use butter for a more savory flavor.
Banana oatmeal muffins
Banana Oatmeal Muffins are a fan favorite

Nutrition benefits of oats

There are lots of great things about eating these apple oatmeal muffins! Since they are made mostly of oats, they bring all the benefits of eating a big bowl of oatmeal. According to the Harvard TH Chan School of Public Health, oats:

  • Are high in fiber
  • Can reduce the risk of heart disease
  • Can be helpful for weight control

More oatmeal muffins

Alex and I are a little obsessed with oatmeal muffins! They’re perfect for healthy breakfasts and snacks, smothered with a little peanut butter or almond butter. Our son Larson loves them in his lunch box at school! And we love them for snacks. Here are a few more of our oatmeal muffin recipes:

This apple oatmeal muffins recipe is…

Vegetarian and gluten-free. For vegan, dairy-free, and plant-based, use a flax egg.

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Apple oatmeal muffins

Apple Oatmeal Muffins

1 Star2 Stars3 Stars4 Stars5 Stars (125 votes, average: 3.90 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 12 muffins 1x


Want to eat oatmeal on the go for breakfast? Try these apple oatmeal muffins, made with rolled oats and maple syrup (no flour!).


  • 1 1/2 cups oat flour OR rolled oats processed in a food processor into a flour consistency (see below)
  • 1 cup rolled oats
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon allspice
  • 1/2 teaspoon ground nutmeg
  • 2 1/2 teaspoons baking powder
  • 1 teaspoon kosher salt
  • 1 cup milk (non dairy milk, for dairy-free), room temperature
  • 1 egg, room temperature
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup neutral oil (sunflower, vegetable or grapeseed)
  • 1 cup diced apple (1 medium apple)


  1. Preheat the oven to 350F. Place muffin liners in a 12 cup muffin tin.
  2. To make the oat flour, place 1 1/2 cups rolled oats in a food processor and process until it is very fine. (Note: Do NOT try this with steel cut oats, as they are a very different texture from rolled oats!)
  3. In a medium bowl, whisk together the oat flour, oats, cinnamon, allspice, nutmeg, baking powder, and kosher salt.
  4. In another bowl, mix together the milk, egg, maple syrup, and vanilla, then gradually whisk in the oil.
  5. Mix the wet ingredients into the dry ingredients until smooth. Allow to sit for 10 minutes while the oats rehydrate.
  6. Meanwhile, dice the apple. After 10 minutes, gently fold in the apples to the batter. Then use a 1/4 cup measure to spoon the batter into the prepared muffin tin.
  7. Bake for 20 to 25 minutes until puffed and golden.
  • Category: Muffins
  • Method: Baked
  • Cuisine: American

Keywords: Apple Oatmeal Muffins

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.


  • Reply
    March 30, 2020 at 9:37 am

    Just made these and they are so moist and delicious, didn’t have maple syrup so used honey instead, will definitely make again.

    • Reply
      Alex Overhiser
      March 30, 2020 at 10:19 am

      Glad you enjoyed!

  • Reply
    May 22, 2020 at 9:00 am

    These were really good. I should have baked them longer but that might have been my oven. Thanks for the recipe.

  • Reply
    August 5, 2020 at 12:01 pm

    I was wondering if there is a substitute for maple syrup as I haven’t really come across it here in Africa….
    Thanks, awaiting a response :)

    • Reply
      Sonja Overhiser
      August 6, 2020 at 11:04 am

      You can use an equal amount of honey! Are you able to access honey?

    • Reply
      August 6, 2020 at 12:05 pm

      Yes I do have access to honey, thanks so much will definitely try it :))
      Much love x

  • Reply
    October 29, 2020 at 4:32 pm

    These muffins are so good! Love the texture. It is too nutmeggy though, 1.5 tsp is a lot and the flavor was quite overpowering even though I didn’t even use that much. I will certainly make these again with less nutmeg because other than that they’re delish!

    • Reply
      Sonja Overhiser
      October 29, 2020 at 7:58 pm

      Thanks for making them! We’ve updated the recipe to have less nutmeg: 1/2 teaspoon. Thank you for that feedback!

  • Reply
    Lesley Harding
    November 10, 2020 at 5:00 am

    As this is on the internet world wide could you maybe give some measurements we can understand here in the UK? We don’t do cups. Wherever I look for conversions for cups to grams/ozs, they are never consistent and there are wide differences.

    • Reply
      Alex Overhiser
      November 10, 2020 at 7:49 am

      We hope to do this in the future!

  • Reply
    December 20, 2020 at 11:46 pm

    I made a double batch. I only had half the maple syrup so added honey, too. The oil I used was canola. They tasted good but were greasy – to the point there was a small puddle of grease in each muffin cup of the tin after I took them out. Next time, I will try it with half the oil.

  • Reply
    March 21, 2021 at 8:44 am

    Hi. Just made these nice muffins. I used instead of the mapel syrup homemade date paste (approx. 100gram dates and 100ml water soked for 30 min and than liquidised) Works perfectly as well. Will definitely bake them again. Thanks for the recipe 😊

  • Reply
    May 5, 2021 at 4:42 pm

    Have you any experience with agave syrup? I’m wondering if it could be a substitute for the maple syrup.

    • Reply
      Sonja Overhiser
      May 6, 2021 at 10:11 am

      Agave should work! We haven’t tested it specifically, but it usually is a good stand in for maple. Let us know how it goes!

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