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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!
4.84 from 6 votes
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Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 22 -24 muffins


  • 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
  • 1/2 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 1/2 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
Course Breakfast, Snack
Cuisine American
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