FoodRef · Recipe
Avocado Veggie Muffins
4 approve · 1 caution · 6 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The diets react (see scores below)
Ingredients
- 1 3/4 cups white whole wheat flour (215g), or oat flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon cinnamon
- 1 medium avocado (150g weighed with skin and pit)
- 2 eggs, room temperature
- 1/2 cup whole milk plain Greek yogurt (115g)
- 1 medium banana (130g without peel)
- 1 teaspoon vanilla extract
- 1/2 cup grated zucchini (60g weighed after squeezing)
- 1/2 cup grated carrots (45g weighed after squeezing)
- Optional: Sweetener of choice (see note)
Instructions
- Preheat oven to 375 degrees Fahrenheit.
- In a large bowl, stir together the dry ingredients.
- Add all the wet ingredients (minus zucchini and carrots) into the food processor/blender and blend until smooth. Pour into the dry ingredients.
- Be careful not to over mix. Use a spatula (instead of a whisk) to gently stir together until all the flour is wet. Fold in the zucchini and carrots.
- Divide batter evenly into a greased, lined or silicone 12-cup muffin pan. Bake for 20-22 minutes, or until the inserted toothpick comes out clean. Allow the muffins to cool for 3-5 minutes before transferring to a wire rack to cool completely.
Diet-by-diet
Uses whole wheat flour, low-sodium ingredients, vegetables, and yogurt with no added salt or processed items, aligning very well with DASH principles.
Whole grains, avocado, Greek yogurt, eggs, and vegetables reflect Mediterranean patterns, though muffins as a baked good are only moderately traditional.
Contains eggs and Greek yogurt, which are animal products, making it unsuitable for vegans.
Predominantly plant-based with flour, vegetables, banana, and avocado; only eggs and yogurt fit carnivore.
Contains wheat flour, dairy (Greek yogurt), and baking powder/soda, all excluded from paleo.
Whole wheat flour, banana, and carrots make this too high in carbs for keto despite the avocado and eggs.
Avocado (in this quantity), wheat flour, and ripe banana can be high-FODMAP, limiting suitability.
Contains grains, dairy, and legume-adjacent baked-good format — all Whole30 violations.
Reasonable balance of carbs (flour, banana), protein (eggs, yogurt), and fat (avocado), fitting Zone's macro-balance goal moderately well.
Whole grains, avocado, cinnamon, vegetables, and yogurt are anti-inflammatory; no refined sugar or processed oils.
Nutrient-dense, fiber-rich muffins with protein from eggs and yogurt support satiety and gentle digestion, ideal for GLP-1 users in moderate portions.