Apple Oat Raisin Muffins for Lunchboxes and Prep

These tender, naturally sweet muffins are a weekday lifesaver. They’re high in fibre, lunchbox friendly and brilliant for meal prep. Bake once, freeze, and you’ve got easy snacks for busy mornings.

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How do oats help cholesterol and menopause health?

Oats are rich in beta glucan, a soluble fibre that forms a gel in the gut. That gel binds bile acids to help lower LDL cholesterol, slows glucose absorption for steadier energy, and nourishes gut microbes that influence metabolic and hormone pathways. This combo is especially useful in midlife for heart health and weight management. For more detail, read my post on oats for PCOS, menopause and cholesterol.

How to choose apple sauce with no added sugar

Flip the jar and check the ingredient list. You want 100% apples with no added sugar, juice concentrates, glucose syrup, artificial sweeteners or flavours. Unsweetened apple sauce keeps these muffins moist and naturally sweet without added sugars.

Got leftover apple sauce after making these? Try my Apple & Cinnamon Bundt Cake or Gluten Free Pistachio Cake with Chocolate Ganache. For a treat slice, see the Cranberry and White Chocolate Slice.

Apple, Oat & Raisin Muffins

Makes: 12 muffins | Time: 20 mins prep | 20 mins cooktime

• Oats: 165 g (~ 2 cups)

• Almond meal: 55 g (1/2 cup)

• Baking powder: 1½ tsp

• Bicarb: ½ tsp

• Cinnamon: 2 tsp

• Nutmeg: ½ tsp

• Fine sea salt: ½ tsp

• Eggs: 2 large

• Apple sauce: 275 g (unsweetened) (1 cup)

• Coconut oil, melted: 65 g (1/3 cup)

• Honey: 65 g (1/4 cup)

• Vanilla extract: 2 tsp

• Raisins: 180 g (1 cup)

School-safe swap: If your school is nut-free, replace almond meal with 55 g finely ground sunflower seed meal or extra oat flour.
Gluten note: Use certified gluten free oats if tolerated, or wheat free oats as per Australian labelling.

Method

1. Prep: Preheat oven to 180°C (160°C fan). Line a 12-cup muffin tray with papers or lightly spray with oil.

2. Make oat flour: Blend oats to a fine flour.

3. Dry mix: Add almond meal, baking powder, bicarb, cinnamon, nutmeg and salt to the blender. Pulse briefly to combine.

4. Wet mix: In a large bowl whisk apple sauce, eggs, melted coconut oil, honey and vanilla until smooth.

5. Combine: Tip the dry mix into the wet and whisk to a smooth batter.

6. Fold: Add raisins and fold through.

7. Bake: Portion into the tin and bake 16–20 minutes until risen and a skewer comes out clean.

8. Cool: Rest 5 minutes in the tray, then move to a rack.

Lunchbox and freezer tips

• Freeze: Cool completely, then freeze in reusable bags for up to 3 months.

• Reheat: Microwave 20–30 seconds or warm in a 160°C oven for 5–8 minutes.

• Pack from frozen: Pop a muffin in the lunchbox straight from the freezer so it’s perfect by recess.

Variations

• Fruit: Swap raisins for mixed dried fruit, chopped dates or sultanas.

• Crunch: Add 40 g chopped walnuts or pepitas if suitable for your setting.

• Spice: Add 1 tsp ground ginger for a warmer flavour.

• No added sugar option: Omit the honey and increase apple sauce to 335 g.

Work with me

If you want a tailored snack plan to support hormones, cholesterol and energy through perimenopause or PCOS, book a free 10 minute call or view packages. Telehealth available Australia wide.

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