If only our kids ate more green vegetables we wouldn’t have to go to crazy lengths, like making gluten-free “Spinach Muffins”.

If you’ve seen my Picky Eating 101 Webinar you know my stance on getting sneaky in the kitchen.  It can totally work if the goal is to get our little ones to EAT something green.  On the other hand, it’s not an ideal strategy if we want our little ones to LEARN to like green stuff (or what it is).

My girls have a well-rounded list of preferred foods, but spinach isn’t one of them.  No surprise there.  Geesh, I don’t even know a lot of adults who gush over raw greens of any variety (excluding my social circle of kale-obsessed nutritionist friends).

If a child isn’t big on veggies, we start with the basics like these 5 great veggies for kids (and picky eaters).   And with these Spinach Muffins.


green gluten-free muffins

Admittedly I was nervous when I slid Sienna up to the counter to see my latest experiment.  Green Muffins.

I worried that she would run away when she saw 4 cups of blended spinach going into the muffin batter, but instead, she was intrigued by the bright green concoction.

Even better, when they came out of the oven she willingly tasted these green muffins and happily ate one (although her expression below would suggest otherwise?).

Gluten-free green spinach muffins

Spinach (like other raw greens) has a distinct texture making it difficult to chew for kids.  So finely chopping or blending spinach leaves into foods is a-ok…..if we

  • Show our little ones we are putting green stuff in the blender
  • Let our little ones help add greens to the blender (and turn it on, etc)…very carefully of course
  • Tell our little ones they are eating “Spinach Muffins”

Do one or more of the above and I will send over virtual high-fives!  You’ll be one step closer to creating a healthier relationship with food for your child.


This recipe called for a lot of experimentation using gluten-free flour, so I kept it simple(r).

My next attempt will be to (a) increase the protein and (b) up the iron intake from the spinach.   Until I do, feel free to offer these muffins with a handful of strawberries (because Vitamin C improves iron absorption).

Not-So-Sneaky Spinach Muffins

(Gluten-Free, Dairy-Free, Egg-Free, Nut-Free)

Spinach Muffins

  • 2 cups gluten-free flour
  • 1/2 cup coconut sugar
  • 2 tsp baking powder
  • 2 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 2 bananas (ripe)
  • 4 cups spinach
  • 1 cup dairy-free milk (I use coconut milk (you can go up to 1.5 cups for moister muffins).)
  • 1/4 cup coconut oil
  • 1 tsp vanilla
  1. Preheat oven to 350 degrees and grease muffin tins with coconut oil.

  2. Mix all dry ingredients in a big bowl (flour, sugar, cinnamon, baking powder/soda).

  3. Blend all wet ingredients in blender (banana, vanilla, spinach, milk, coconut oil).

  4. Gently fold wet ingredients into the dry then pour into muffin tins.

  5. Bake for approximately 16-20 minutes (maybe more)


Gluten-free green spinach muffins