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Healthy muffins for kids: Striped muffins

What do you do when you have a child that suffers from different types of allergies? Or worse yet, if they are allergic to foods? Either way it’s difficult, but it is even harder when your kids allergies hinder their meals or nutrition. This make make it even harder to find healthy recipes, so today we have the perfect solution for you – healthy muffins for kids, that they can bake too!

If you are looking for some ways to make meals that are perfect for kids with allergies, we have a recipe for you today from the book Allergy Sense for Families: A Practical Guide (RRP £11.99). The book by Meg Faure, Dr. Sarah Karabus, and Kath Megaw helps guide you through different kinds of food allergies that your kids may have and truly helps you make sense of the allergies in a practical way.

Healthy muffins for kids pinterest image: final shot showing the stripes.

Let’s take a look at the recipe.

This recipe is a tasty, savoury recipe for muffins that are stacked in fun striped pattern with different flavours to each layer. The recipe is gluten-free, nut-free, and soya-free. You can even make the recipe dairy-free by substituting the milk with rice milk.

It takes 45 mintues to make this recipe and it yields 6 regular sized muffins, or 12 mini muffins.

Healthy muffins for kids final image


The recipe is layered so we will separate the ingredients that you need for each layer below.

For the yellow layer you will need:

  • 2 free-range eggs,
  • 4 tbsp of milk,
  • 1/4 tsp of salt, and,
  • 1/2 tsp of turmeric.

For the green layer you will need:

  • 1 large egg,
  • 60 g/21⁄4oz/1⁄2 cup of frozen peas,
  • 4 tbsp milk,
  • 1/4 tsp of salt,
  • 1 tsp chopped coriander (cilantro),

For the orange layer you will need:

  • 1 large egg,
  • 125g/4fl oz/1⁄2 cup butternut squash purée,
  • 1 tbsp milk,
  • 1/4 tsp salt, and,
  • 1 tsp paprika.
Allergy sense for healthy muffins for kids
Recipe extracted from Allergy Sense: For families: a practical guide by Kath Megaw, Dr Sarah Karabus & Meg Faure, published by Pavilion Books. Image credit to Craig Fraser.

Directions for our healthy muffins for kids

  • Preheat the oven to 160°C fan/180°C/350°F/ gas mark 4,
  • Line a muffin pan with silicone muffin cups (make sure to grease them),
  • Mix the ingredients of each layer in a measuring jug (cup), for easy pouring.

You will need to cook your peas (or thaw them if you prefer) and purée them with the milk. Once you do that then fill the muffin cups about 1/4 of the way with the yellow batter that you have made. Once you do this, bake them for 10 minutes.

Then pour over the green layer of batter and bake for another 10 minutes.

After that, pour over the orange layer batter and bake for 25 minutes.

That’s it! Allow the muffins to cool before serving them. You can also make them ahead of time for a quick and healthy breakfast. Store them in the fridge for up to a week after doing so. And to eat them just pop them into the microwave for a minute or so and enjoy.

This recipe is so simple and also customisable. Why not add some different herbs and spices for a different flavour. Or add cheese between the layers to have a gooey, cheesy muffin? You can even replace ingredients altogether. For example, replace the butternut squash with pumpkin purée, carrot, or sweet potato. It all depends on your preference. Or for the green layer, use spinach purée, broccoli, or avocado instead of peas. And consider puréed cauliflower for the yellow layer, too!

We have created a recipe card for you to check out and print out.

Yield: 12 muffins or 6 mini muffins

Striped muffins

A yellow plant sits atop a table filled with freshly-baked cakes, desserts, snacks, and finger foods, creating a cozy indoor atmosphere for enjoying fast food.

This is a lovely fun recipe appropriate for breakfasts (made ahead of time), savoury party food or lunches. It is gluten, nut and soya-free and the milk can be substituted with rice milk to make it dairy-free. Egg is the hero of the dish, so no substitutions here!

Prep Time 45 minutes
Cook Time 45 minutes
Total Time 1 hour 30 minutes


  • For the yellow layer:
  • 2 free-range eggs 4 tbsp milk
  • 1⁄4 tsp salt
  • 1⁄2 tsp turmeric
  • For the green layer:
  • 1 large egg
  • 60g/21⁄4oz/1⁄2 cup frozen peas
  • 4 tbsp milk 1/4 tsp salt
  • 1 tsp chopped coriander (cilantro)
  • For the orange layer:
  • 1 large egg
  • 125g/4fl oz/1⁄2 cup butternut squash purée
  • 1 tbsp milk 1/4 tsp salt
  • 1 tsp paprika


Preheat the oven to 160°C fan/180°C/350°F/ gas mark 4. Line a muffin pan with
silicone muffin cups or grease well.

Mix the ingredients of each layer in a measuring jug (cup), for easy pouring. For the green layer, cook or thaw the peas and purée with the milk.
Fill the muffin cups about one quarter full with the yellow layer batter. Bake for 10 minutes.

Pour over the green layer batter and bake for a further 10 minutes.

Pour over the orange layer batter and bake for 25 minutes.

Allow the muffins to cool slightly before serving.

Store in the refrigerator for up to a week.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Want more kid friendly recipes? Take a look at these.

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Enjoy some delicious and simple cookie recipes to make your children.

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Health muffins for kids: Twitter image

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Helen is a mum to two, social media consultant, and website editor; and this site is (we think) the only Social Enterprise parenting magazine! Since giving up being a business analyst when juggling travel, work and kids proved too complicated, she founded KiddyCharts so she could be with her kids, and use those grey cells at the same time. KiddyCharts has reach of over 1.1million across social and the site. The blog works with big family brands (including travel) to help promote their services, as well as offering free resources to parents of kids under 10. It gives 51%+ profits to Reverence for Life, who fund a number of important initiatives in Africa, including bringing running water and basic equipment to a school in Tanzania. Helen has worked as a digital marketing consultant (IDM qualified) with various organisations, including Channel Mum, Truprint, Talk to Mums, and Micro Scooters. She loves to be creative in the brand campaigns she works on. Get in touch TODAY!

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