Gluten-free, low GI recipe ideas for your children's snacks

When it comes to preparing a healthy and convenient snack for kids, the options can sometimes seem limited, especially if you're looking to avoid gluten and favor low-glycemic recipes. Children love sweet and indulgent flavors, and as parents, you want to offer them snacks that combine pleasure and nutrition, without excess sugar or ultra-processed ingredients. It is in this spirit that I offer you today a series of muffin recipes, perfect for snacking and easy to take anywhere!

These muffins are specially designed to please the taste buds of children and the requirements of adults: gluten-free, naturally sweetened, and with ingredients rich in fiber and protein for low GI snacks. 

 

1. Banana and Chocolate Chip Muffins

Ingredients

• 2 very ripe bananas
• 1 egg
• 80 g rice flour (or other gluten-free flour)
• 1 tbsp. teaspoon of baking powder
• 50 g of natural yogurt or cottage cheese
• 1 tsp. tablespoon of honey (optional)
• 40 g dark chocolate chips

Preparation

1. Preheat the oven to 180°C.
2. Mash the bananas in a bowl.
3. Add the egg, yogurt and honey. Mix well.
4. Incorporate the flour and yeast, then mix until you obtain a homogeneous dough.
5. Add the chocolate chips and mix gently.
6. Pour the batter into muffin tins and bake for 15 to 20 minutes.

2. Blueberry and White Cheese Muffins

Ingredients

• 100 g rice flour
• 1 tbsp. teaspoon of baking powder
• 1 egg
• 80 g of fromage blanc or natural yogurt
• 1 tsp. tablespoon of honey (optional)
• 60 g blueberries (fresh or frozen)

Preparation

1. Preheat the oven to 180°C.
2. Mix the egg, cottage cheese and honey in a bowl.
3. Add the flour and yeast and mix until you obtain a smooth dough.
4. Gently incorporate the blueberries.
5. Pour the batter into muffin tins and bake for 15 to 20 minutes.

3. Muffins Citron et Ricotta

Ingredients

• 100 g rice flour
• 1 tbsp. teaspoon of baking powder
• 1 egg
• 80 g of ricotta
• 1 tbsp. tablespoon of honey or maple syrup
• Zest and juice of half a lemon

Preparation

1. Preheat the oven to 180°C.
2. In a bowl, mix the egg, ricotta, honey, lemon zest and juice.
3. Add the flour and yeast, then mix to obtain a homogeneous dough.
4. Pour the batter into muffin tins and bake for 15 to 20 minutes.

4. Carrot and Cinnamon Muffins

Ingredients

• 100 g rice flour
• 1 tbsp. teaspoon of baking powder
• 1 egg
• 80 g of fromage blanc or natural yogurt
• 1 medium carrot, grated
• 1 tsp cinnamon
• 1 tsp. tablespoon of honey (optional)

Preparation

1. Preheat the oven to 180°C.
2. Mix the egg, cottage cheese, honey and cinnamon in a bowl.
3. Add the flour, yeast and grated carrot, then mix well.
4. Pour the batter into muffin tins and bake for 15 to 20 minutes.

5. Apple and Cinnamon Muffins

Ingredients

• 100 g rice flour
• 1 tbsp. teaspoon of baking powder
• 1 egg
• 80 g of fromage blanc or natural yogurt
• 1 small apple, cut into small cubes
• 1 tsp cinnamon
• 1 tbsp. tablespoon of honey or maple syrup (optional)

Preparation

1. Preheat the oven to 180°C.
2. Mix the egg, cottage cheese, honey and cinnamon.
3. Add the flour and yeast, then the diced apples. Mix well.
4. Pour the batter into muffin tins and bake for 15 to 20 minutes.

So, enjoy the snack for them… and for you too, let’s be honest!