FFF: Super Hero Muffins

I’m sure I’m late to the Super Hero muffin bandwagon.

If you haven’t heard about them, most of these muffin recipes come from Shalane Flanagan and Elyse Kopecky’s cookbooks and many runners (especially Ali on the Run) have raved about them.

Did you know that they were originally created by elite athlete coach Jerry Schumacher (Shalane’s trainer) to tame his sweet tooth without adding processed bars? (I did not!)


I don’t bake at all these days but I decided I had to try them for myself.

Here’s what I discovered:

1.They are tasty.

I admit that I have a big sweet tooth. And I really liked them.

2. They are healthy.

They’re packed full of veggies and sweetened with maple syrup or honey instead of refined sugar. In addition, almond meal/flour and whole grain oats replace nutrient-stripped white flour.

They are Shalane’s go-to muffins.  Need I say more? Maybe they will make me run faster!

the original ones

3. They are easy to make.

I’m not a baker. In fact I rarely bake since the kids are grown and have left home. But like anything that’s worth doing, they do take time.

blueberry yogurt

4. There are many varieties (and they use similar ingredients.)

Honestly, the first time I made them, I had to buy most of the ingredients. After that, I just had to make minor purchases.

5. You can customize to your own tastes and needs.

  • Instead of almond meal in the recipe above, I used wheat flour and added 2 tbsp of butter (as suggested).
  • To keep the muffins dairy-free, you can use coconut oil instead of butter.
  • To go nut-free, you can use roasted pumpkin seeds or sunflower seeds instead of nuts.
  • You can substitute maple syrup for pure honey as the sweetener.
  • To remain gluten-free muffins, you should use gluten-free almond meal and rolled oats.
  • You can always add chocolate chips!

pumpkin spice (with chocolate chips)

If you don’t have any of the cookbooks above, here are some links so you can give them a try:

Happy Running! Do you bake often?  Have you ever made these muffins?  If so, which is your favorite? Please share.







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26 thoughts on “FFF: Super Hero Muffins

  1. These really sound tasty! I bake now and then (not much at all while in Florida because I didn’t want to haul any excess stuff along with us for the trio…nor do I want to have to toss any leftover flour/sugar/spices, etc. when we head back to Iowa). I need to get the cookbook, just for these muffins 😉

    Liked by 1 person

  2. I bought the Run Fast, Cook Fast, Eat slow book a couple of years ago. I love their superhero muffins and granola. I think the pumpkin muffins are my favorite. I’ve tried several of their recipes and like all I have made.

    Liked by 1 person

  3. I don’t bake as often as I used to. Partially time, partially because I also can’t eat as much. I have Shalane’s first cookbook and I have used it — but I’ve actually never made the superhero muffins! Everyone raves about them.

    I like to buy dark chocolate covered dried fruit (blueberries, raisins, carrots). It’s a good way for me to sneak chocolate into a recipe. 🙂 Or just a quick pre run snack if breakfast was a long time ago.


  4. I need something really quick and easy like this for days when I don’t have time for lunch (which happens frequently at work.). I would have to make some substitutions in these, but I may try it out- thanks!

    Liked by 1 person

  5. Pingback: FFF: Top Blog Posts – My First 5K and More…

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