It’s Fri-yaaaaaay friends! And as much as I’d love to share something like cheese fries with you, I’m going to give you these healthy apple and oat buckwheat muffins instead. These are the muffins I’ve been eating for a post-workout treat for the past two weeks!

pple, Oat and Buckwheat Muffins

I have 2 months to go until the Toronto Marathon. My long runs are getting up there in distance and I’m really finding the foods I choose to eat are affecting my overall performance and mood. When I eat a lot of chocolate one day, it’s tough to get up early in the morning the next day and train. And when I eat a light dinner filled with vegetables? Well, I feel AMAZING the next day!

pple, Oat and Buckwheat Muffins

So I guess I am what I eat. And today I am ok with being a buckwheat muffin. Please don’t write that on my tombstone.

pple, Oat and Buckwheat Muffins

pple, Oat and Buckwheat Muffins

These muffins are incredibly moist and tasty. The base itself is adapted lightly from Green Kitchen Stories. It’s gluten free and made with buckwheat flour, almond flour, rolled oats and a bit of cornstarch. It’s kept sweet with apple sauce and maple syrup and is made with Greek yogurt for a punch of protein (and added moisture)!

These are so, so satisfying and the perfect snack for after a hike of workout.

pple, Oat and Buckwheat Muffins

This weekend I have a lot of running around to do (including getting my hair done, which often takes 3 hours!) so I’ll be bringing one of these bad boys with me each morning to keep me satisfied until lunch.

pple, Oat and Buckwheat Muffins

Wishing you all a fabulous weekend as well, whatever you do!

pple, Oat and Buckwheat Muffins


Apple, Oat and Buckwheat Muffins

Prep Time: 20 minutes

Cook Time: 18 minutes

Total Time: 38 minutes

Yield: 16 muffins


  • 1 cup almond flour
  • 1 cup rolled oats
  • 2/3 cup buckwheat flour
  • 2 tbsp cornstarch
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • 1/2 tsp ground ginger
  • 1/2 tsp kosher salt
  • 2/3 cup plain Greek yogurt
  • 1/3 cup vegetable oil
  • 1/3 cup pure maple syrup
  • 3 large eggs
  • 1/4 cup + 2 tbsp unsweetened apple sauce, divided
  • 3 small apples*, divided


  1. Preheat the oven to 400 degrees F. Grease and flour a muffin tin or line it with cupcake liners.
  2. Add the almond flour, rolled oats, buckwheat flour, cornstarch, baking powder, baking soda, cinnamon, cardamom, ginger and salt to a high-speed blender (or food processor) and blend on high speed until the oats turn into a coarse flour and all ingredients are mixed.
  3. In a medium bowl, whisk together the Greek yogurt, vegetable oil, maple syrup, eggs, and 1/4 cup of apple sauce.
  4. Add the dry ingredients to the wet ingredients and stir until just combined, making sure not to overmix. Grate two of the apples (leaving the skin on is fine) and fold them into the batter.
  5. Divide the batter in your muffin pan, filling them only half way up. Drop a teaspoon of apple sauce in the middle of each muffin and then cover with some more batter to fill the muffin cups. Slice the remaining apple thinly and place one or two slices on top of each muffin, pressing them down slightly (you might have leftover apple. Just save it for later)!
  6. Bake for about 18-20 minutes. Remove muffins to a wire rack and cool for at least 5 minutes. Serve warm or at room temperature.


Recipe adapted from Green Kitchen Stories

*In this recipe I used granny smith apples, but other great baking apples include: empire, gala, braeburn, honeycrisp, pink lady, cortland, or fuji.

These freeze wonderfully for several months in a freezer bag.

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12 Responses to Apple, Oat and Buckwheat Muffins

  1. Love the apple slice on top! These muffins are packed full of healthy deliciousness 🙂 Pinning!

  2. Keep bringing on those muffins!!! Yay!

  3. Perfect muffins, Katrina. Love all the healthy ingredients and they look delicious, too!

  4. Joanne says:

    I want to be a buckwheat muffin also!! I feel like that would just generally make me happier in life…and HEALTHIER. Can’t believe the race is so close!!

  5. Cailee says:

    YUM!! These look amazing! And I love that you put a little piece of apple on top! How cute and tasty! Thanks for sharing! Hope that you have a great weekend!
    xoxo Cailee!!

  6. Eugenia says:

    Delicious! you are giving me Saturday afternoon ideas 🙂

  7. I love it when healthy food looks delicious! And you’re right, healthy food does make you feel better. I need to make these! Have a great weekend!

  8. I am really noticing lately that what I eat affects my exercise/mood/general feelings about life (and my body!). I need to have a batch of these on hand, they look sooo good. And healthy, but not, like, mega-healthy made-of-air sort of healthy. Good luck with your marathon training!!!

  9. Good lunch with the marathon training! It’s wonderful when healthy food is delicious too!

  10. […] I love how easy they are to bake up and how creative you can get when creating them. You can go the healthy route, which I often do, the classic banana muffin route, which I more than often do, or you can go the […]

  11. Emma says:

    Hi Katrina,

    Can I use oat flour instead rolled oats? In that way I can skip the blender.

    Thanking you in advance.

    Emma Ransom

    • katrina says:

      Hi Emma, I wouldn’t for the texture I was going for here. If you’d like to create a new muffin, please do! And let me know how it goes 🙂

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