Categories: Blog, Healthy Recipes

T1D Living


Green Smoothie Muffins

These gluten free, dairy free, nut free, lower carb GREEN SMOOTHIE MUFFINS are perfect for make-a-head breakfasts or fast snacks. They taste like banana bread but contain 4 CUPS OF SPINACH! And they are nut free which makes them perfect to back in school lunches.
Servings: 12 Muffins


  • 1/2 Cup Coconut Flour
  • 1/2 Cup Tapioca Flour
  • 1/4 Cup Flax Meal
  • 2 teaspoons Baking Soda
  • 1 teaspoon Baking Powder
  • 1/4 teaspoon Salt
  • 3 Eggs
  • 4 Cups Lightly Packed Spinach (fresh or frozen)
  • 1 Ripe Banana (fresh or frozen)
  • 1/4 Cup Coconut Oil
  • 1/3 Cup Maple Syrup
  • 1/2 Cup water
  • 3/4 Cup Mylk
  • 2 teaspoons Vanilla Extract


  • Heat oven to 375
  • Mix the first 6 ingredients together in a bowl (all the dry ingredients). Set aside.
  • In a blender, combine remaining ingredients (all the wet ingredients + spinach).
  • Combine batter.
  • Pour batter into lined muffin pan. (about 1/4 C of batter will go into each liner)
  • Bake for 21 minutes. Then turn oven OFF, leave door slightly ajar, and let muffins sit inside oven for another 5 minutes.
  • Remove muffin pan from oven and let cool for 10 minutes before transferring individual muffins out of the pan.


Nutrition Information

Calories (per muffin) 137g, Fat 7.5g, Protein 3.6g, Carbs 14g, Fiber 5.2g,(Net Carbs 8.8g)

Nutritional Benefits

Spinach, both raw and cooked, are the most iron rich leafy greens out  there; containing 2.71 mg if raw and 3.57 if cooked (for every 100 grams)! This is excellent if you've just had a baby, are low in iron, or on your period.
Flax is high in omega-3 fatty acids which is an excellent ant-inflammatory and a great source of dietary fiber.
Coconut Oil is high in medium chain triglycerides, helps to raise HDL cholesterol (the "good" cholesterol), and loaded with fatty acids (which is brain fuel).
Pasture Raised Eggs are an excellent source of high-quality protein, raise HDL cholesterol (the "good" cholesterol) and lower triglycerides, contain choline (an essential B vitamin), and contain antioxidants that target eye health.

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Leave A Comment

  1. Joseph Waits October 11, 2019 at 6:58 pm - Reply

    I love T1D Living! I read this blog daily and recommend it to all my friends living with diabetes. Keep reading T1D Living and stay healthy!

  2. Rick Phillips October 11, 2019 at 10:32 pm - Reply

    Hmm I dont know. I love green foods, kale, spinach, lettuce etc. But well the muffins? Hmm, OK, I am in. send some over.

    • T1D Living October 14, 2019 at 11:58 am - Reply

      They are delicious! You will love them!

Recipe Rating

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