Healthy Toddler Snack: Gut-Healthy Superfood Muffin Bars

Feb 22

If you’re like most parents, what in the heck to feed your toddler—especially healthy yet satisfying snacks—may be one of the questions at the top of your list. With this healthy snack bar recipe, you’re going to have a superstar snack in your back pocket (and freezer!) to keep your little one’s healthy and satisfied

This muffin recipe has been my go-to afternoon snack for my son, and he gobbles them up. It’s not unheard of that he wakes up from his nap and the first word is “ Muffin???”. These little muffins are packed with gut health goodness for your little one. Because the base of this recipe is beans, you’ll be giving your child a snack that is totally balanced with fiber, protein and lots of healthy fats to keep them satisfied without any of those blood sugar spikes and crashes that can keep them on a snacking rollercoaster and lead to toddler hunger meltdowns.

They are sweetened with only fruit, so to be sure they are less sweet than the muffins we may be used to, but when kids aren’t accustomed to added sugar, their taste receptors register it as sweet enough! This is an awesome snack to start for your littlest eaters. I recommend having your child try them as is to start- they may not need any extra sugar. But if so, feel free to add in a few tablespoons of honey or maple syrup to sweeten them to your family’s liking.

Keep reading below for an easy and healthy recipe to fuel your little one’s afternoon cravings!

Gut Health Superfood Ingredients

These muffin bars are packed with tons of ingredients to help your child’s gut health and developing microbiome thrive.

Beans

The base of these muffin bars are beans, filled with fiber, plant-based iron, antioxidants and critical vitamins to fuel your little ones rapidly developing body.

Oats

A whole grain energy source packed with magnesium and soluble fiber for gut health

Brewer’s yeast

This is an optional ingredient if you don’t have it on hand (But if you’re breastfeeding you totally should as it helps boost milk supply!). Packed with plant-based iron, protein and B vitamins, this is a rich nutrient source that can be added. I love this brand because it doesn’t have any bitter aftertaste that some others can have.

Nut Butter

This adds in a healthy fat source to keep your child’s blood sugar balanced and stave off hunger. Especially if using almond or sunflower seed butter, you’re adding in an excellent source of vitamin E which is beneficial for gut lining integrity.

Pumpkin Pie Spice or Cinnamon

Spices are some of the richest sources of phytochemicals and great fuel source for diverse gut microbes. I love to use pumpkin pie spice whenever I am baking instead of just cinnamon because it gives a similar flavor profile while adding in at least 5 diverse spices to further help feed your gut microbiome. But in a pinch cinnamon works perfectly!

No added sugar

This recipe is sweetened only with fruit, which further helps keep your child’s gut health happy, as added sugar, especially refined sugar, can shift the population of the gut microbiome towards more non-beneficial organisms who prefer that fuel source.

Keep reading below for an easy and healthy recipe to fuel your little one’s afternoon cravings!

Gut Health Superfood Muffin Bars Recipe

FAQ

Can these be made into actual muffins?

Of course! This recipe would make about 18 mini sized muffins using a mini muffin tin. Just decrease the cooking time to 15-20 minutes and check that a toothpick comes out clean.

Can you freeze these muffins?

You sure can! That is my go to. I will save a weeks worth of these muffins in the fridge, and then freeze the rest. That way you’re really only having to make this snack once every few weeks which is totally doable for a healthy homemade snack.

So there you have it! This healthy toddler snack recipe is a delightful and nutritious option that supports growing bodies and gut health while satisfying little taste buds. Its blend of healthy, nourishing ingredients provides essential vitamins, nutrients and energy in every bite. Give it a try and enjoy the peace of mind that comes with serving your child a snack that's both delicious and good for them.

Allison Gregg MS, CNC

Certified Nutrition Consultant specifically trained in nutrition for fertility, pregnancy, postpartum and baby’s first 1000 days.

I also hold a Masters degree in biology with an emphasis in microbiology and have expertise in the gut microbiome, probiotics and food safety.

I started Flora & Fauna Nutrition to provide critical gut health and nutrition information to give babies the absolute best foundation and to help mothers not only recover—but thrive—to be able to feel their best for themselves, their families and their community.