Shalane Flanagan’s “Superhero” Muffin Recipe

Shalane Flanagan shares a recipe from her new book with Elyse Kopecky, Run Fast. Cook Fast. Eat Slow.

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Reprinted from Run Fast. Cook Fast. Eat Slow. Copyright © 2018 by Shalane Flanagan and Elyse Kopecky. Photographs copyright © 2018 by Alan Weiner. Published by Rodale Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC.

In the second cookbook by Shalane Flanagan and Elyse Kopecky (a follow-up to their first cookbook, Run Fast. Eat Slow.), Superhero Muffin recipes are back by popular demand, in new flavor combos. Of course, they still contain hidden veggies—but shh, don’t tell! As requested, Flanagan and Kopecky came up with enough substitutions to make them go crazy in their test kitchen, tweaking every recipe to ensure it turns out equally delicious whether you’re making it gluten-free, nut-free or dairy-free/vegan (see variation options that follow). Of the flavors tested, the apple carrot flavor was the clear winner among kids. Flanagan likes to sweeten them up by adding chocolate chips.

Apple Carrot Superhero Muffins Recipe

Makes 12


  • 2 cups almond meal*
  • 1½ cups old-fashioned rolled oats
  • 2 tsp ground cinnamon
  • 1 tsp baking soda
  • ½ tsp fine sea salt
  • ½ cup walnuts, raisins or chocolate chips (optional)
  • 3 eggs
  • 1 cup grated Granny Smith apple (about 1 apple)
  • 1 cup grated carrots (about 2 carrots), peeled
  • 6 Tbsp unsalted butter, melted
  • ½ cup honey

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


Position a rack in the center of the oven. Preheat the oven to 350 degrees. Line a 12-cup standard muffin tin with paper muffin cups. In a large bowl, combine the almond meal, oats, cinnamon, baking soda, salt and walnuts, raisins or chocolate chips (if using). In a separate bowl, whisk together the eggs, apple, carrot, melted butter and honey. Add to the dry ingredients, mixing until just combined. Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a knife inserted in the center of a muffin comes out clean, 25 to 30 minutes. Allow muffins to cool completely before storing.

Store leftover muffins in an airtight container in the fridge or freezer. If you like them warm, reheat on low power in the microwave.

Nut Allergy?

We love the buttery richness of the almond flour, but whole-wheat pastry flour or whole-wheat flour can be used as an alternative in the Superhero Muffins. Increase the butter to 8 tablespoons (1 stick), since wheat flour is much drier, and reduce the oats to 1 cup.


Use certified 
gluten-free oats.