Lucy Upton’s muffins are great for breakfast, lunch boxes and snacks and with some adaptation can be free of the top 14 allergens.  You can freeze them so they are ideal to batch cook at the weekend ready for the week ahead.

Makes: 6-8 muffins


  • One small ripe avocado
  • 40ml of rapeseed or olive oil
  • 150ml plant-based milk alternative
  • 1-2 carrots
  • 30g dairy-free cheese (optional)
  • 3-4 spring onions
  • 200g plain flour (option to use 50/50 white and wholemeal flour).  This can be swapped for gluten-free flour.
  • 1 teaspoon baking powder
  • 1 chia or flax ‘egg’ (1 tablespoon seeds + 3 tablespoons water)


  1. Preheat oven to 180C and line a muffin tin.
  2. In a food processor or blender, mix the flesh of the avocado with the oil and milk alternative.
  3. Grate the carrots and dairy-free cheese (if using) and finely slice the spring onions.
  4. In a bowl combine the flour, baking powder, spring onions, carrot and grated cheese – mix well.
  5. Combine the wet mixture with the dry mixture, then fold through the chia/flax ‘egg’.
  6. Split the mixture across your muffin cases – at this stage, you could top it with ground seeds, oats or extra dairy-free cheese.
  7. Bake for 20-25 minutes until golden brown and springy to the touch.
  8. Serve warm, or cold or slice in half and spread with dairy-free butter or cream cheese.

Team Tip!

  • We love to make this recipe wheat-free by swapping the flour for buckwheat flour.

Lucy Upton, The Children’s Dietitian, is a qualified Paediatric Dietitian and feeding therapist who is an expert in supporting families navigating the challenge of mealtimes with food allergies. This recipe is from Lucy’s Can Eat Cookbook, a collection of allergy-friendly recipes.  Download your FREE copy here.


**Always check the ingredients of any food you’re cooking with to make sure it doesn’t contain something you or your child should avoid.

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