Baking & Sweets

Parsnip & Pecan Muffins

Parsnip & Pecan Muffins
Prep in
25 minutes
Cooks in
25 minutes

This recipe links to the post ‘Banishing the Breakfast Biscuit’.

What could be better in the morning than something light, fluffy and moist with crunchy nutty flecks running through it? A delightful thought indeed. Obviously as it’s the weekend everybody’s individual tastes need to be accounted for so I have devised this recipe, packed full of veggies, fruit, nuts and healthful oils to sustain you through the morning whilst making you smile from ear to ear (I hope!). Feel free to swap in different nuts and seeds if you fancy or something extra like crumbled feta cheese would be wonderful in the savoury version.

Oh and although I’ve been directing these as a breakfast they most definitely make a brilliant snack or accompaniment to a big bowl of warming soup.

Key Facts

  • Makes 12-13
  • Low Sugar
  • High Fibre
  • Gluten Free


  • 2 medium organic eggs
  • 1/4 cup cold pressed extra virgin olive oil
  • 1 small mashed banana (the riper the better)
  • 1/4 cup raw maple syrup (swap for another banana if you’d prefer)
  • 1 small sweet apple, unpeeled but washed and finely grated
  • 1/4 cup coconut palm sugar
  • 1/4 teaspoon sea salt
  • 1 1/2 teaspoon bicarbonate of soda
  • 1 teaspoon ground cinnamon
  • 1/2 cup unsweetened almond milk or milk of choice, I used homemade hemp milk in this batch
  • 1 1/4 heaping cups (packed) coarsely grated parsnip
  • 2/3 cup gluten free rolled oats
  • 1/2 cup almond meal
  • 1 cup + 2 tablespoons buckwheat flour*
  • 1/2 cup raw pecans, coarsely chopped
  • * I have also tried 1/2 cup buckwheat & 1/2 cup brown rice flour and they work just as well. I’m sure something like spelt would work too but as I cannot have gluten I haven’t tried. If you do experiment be mindful the gluten will bind the mixture more so you will probably need to use less flour or more liquid.



Preheat oven to 190°C. Prepare a muffin tin with liners or lightly grease them.


In a bowl mash the banana then add the eggs, maple syrup, olive oil and whisk to combine.


Next add the apple, coconut sugar, bicarbonate of soda, salt and cinnamon and whisk again. Then stir in the almond milk.


Add the grated parsnip and fold through.


Add the oats, almond meal, buckwheat flour in batches, gently mix through until just combined. Finally fold through the pecan pieces.


Divide the mix evenly among 12 muffin tins, filling them all the way up to the top.


Bake for 15-20 minutes, or until golden brown and a toothpick inserted into the centre comes out clean.


Remove from oven and pop onto a cooling rack to go completely cold. (If you haven’t used liners wait for a couple minutes before trying to take them out of the tin).


Store in an airtight container or bag at room temperature, they will keep for 5 days (if they last longer than 1!). Alternatively they can be frozen once completely cold.

These can also be made as one large cake, bake at 190°C for 30-35 minutes. Have plain or top with natural/coconut yoghurt or coconut cream.












About me

Phoebe Liebling (BSc, DipNT) is a highly respected clinician & award winning product & recipe developer based in Harley Street.

Phoebe holding a tray of roasted vegetables