High-Fiber Muffins Even Picky Toddlers Will Love

If your toddler turns their nose up at broccoli or refuses anything green, you’re not alone. But fiber is essential for helping little ones poop comfortably, regulate blood sugar, and support gut health. The good news? You can bake fiber right into foods they already love, like muffins.

These High-Fiber Toddler Muffins are soft, slightly sweet, and loaded with gut-friendly ingredients. They’re perfect for breakfast, lunchboxes, or a snack on the go. Bonus: They’re picky-eater approved.

Why Fiber Matters for Toddlers

Toddlers need around 19 grams of fiber per day, but most get far less. Low fiber intake is one of the most common contributors to constipation in kids. Including both insoluble fiber (which bulks up stool) and prebiotic fiber (which feeds healthy gut bacteria) is key for regular poops and overall digestive balance.

Toddler-Friendly Fiber Boosters

These muffins sneak in multiple types of fiber:

• Bananas (soluble fiber)

• Oats (both soluble and insoluble fiber)

• Chia seeds (insoluble fiber + omega-3s)

• Zucchini or carrots (moisture + hidden veggie fiber)

• Growing Up Prebiotics powder for prebiotic support (contains chicory root inulin and 2’-FL HMO)

High-Fiber Muffin Recipe

Ingredients:

• 1 ripe banana

• 1/2 cup grated zucchini or carrot (moisture squeezed out)

• 1/2 cup applesauce or plain Greek yogurt

• 1/4 cup maple syrup or mashed dates

• 1 egg

• 1/2 tsp vanilla extract

• 1/2 cup rolled oats

• 1/2 cup whole wheat flour

• 1 tbsp chia seeds

• 1/2 tsp baking soda

• 1/2 tsp cinnamon

• Optional: 1–2 scoops of Growing Up Prebiotics

Instructions:

1. Preheat oven to 350°F. Line a mini muffin tin or grease well.

2. In a large bowl, mash banana and mix in zucchini, applesauce, syrup, egg, and vanilla.

3. Stir in oats, flour, chia seeds, baking soda, cinnamon, and prebiotics if using.

4. Spoon into muffin cups. Bake 15–18 minutes until golden and firm.

5. Let cool and store in the fridge for 4–5 days or freeze for later.

Toddler Tips

• Add mini chocolate chips or blueberries for extra appeal.

• Use silicone muffin cups for easy release and cleanup.

• Serve with a cup of water to help fiber do its job.

Summary

These muffins are an easy, delicious way to boost fiber intake for toddlers without a fight. Combined with water and movement, fiber-rich snacks like these can go a long way toward softer poops and happier bellies.