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three baked vegetable muffins stacked and one with a bite taken out of it

Kid Friendly Southwestern Oat Muffins

Delicious and healthy flourless oat vegetable muffins for babies, toddlers, and kids! These savoury muffins are the perfect grab-and-go breakfast/snack packed with vegetables, whole grains, as well as protein and fat to keep them fuller for longer!
Course Breakfast, Snack
Cuisine American
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 22 -24 muffins
Calories 76kcal


  • 1 cup steel cut oats , see note!
  • 3 cups water
  • 1 cup finely chopped broccoli
  • 1 cup finely chopped red peppers
  • 2 teaspoons tomato paste
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • 2 eggs whisked
  • 1 cup no-salt-added black beans , drained and rinsed
  • 2 tablespoons finely ground walnuts
  • 1 cup cheese divided


  • to cook the oats: Pour water into a saucepan and bring to a boil over high heat. Stir in the oats. Reduce heat to low and simmer for 20-30 minutes, uncovered, stirring and scraping the bottom of the pan. Cook ahead and refrigerate for AT LEAST AN HOUR
  • Preheat oven to 375 degrees F.
  • Heat lightly oiled skillet over medium heat. Add the vegetables and cook until moisture has evaporated, about 5 minutes. Add tomato paste and seasonings and stir to incorporate, about a minute. Set aside to cool slightly.
  • Transfer to a large bowl and combine with oats and the rest of the ingredients (reserve ½ cup of cheese)
  • Spoon the mixture into the greased/lined (or silicone) 12 cup muffin pan (about 2 spoonfuls), flatten with the back of a spoon, and sprinkle rest of cheese on top.
  • Bake for about 20 minutes, or until golden brown.
  • Give the muffins a couple minutes to cool off a little and then transfer to a cooling rack.


I've found that using cooked oats that had completely been cooled works best. Otherwise, the muffins may not hold. together. That's why I highly recommend cooking ahead of time and refrigerate until ready to bake!


Calories: 76kcal | Carbohydrates: 8g | Protein: 4g | Sodium: 46mg | Potassium: 78mg | Fiber: 2g | Sugar: 1g | Calcium: 50mg | Iron: 1mg