Lemon Chia Blueberry Superhero Muffins

Fueling your body well is a cornerstone of marathon training, and I’ve found that having nutrient-packed snacks on hand makes all the difference. One of my absolute favorites is the Lemon Chia Blueberry Superhero Muffins from the cookbook Rise and Run by Shalane Flanagan and Elyse Kopecky.

Not only are these muffins bursting with bright lemon flavor and juicy blueberries, but they’re also packed with wholesome ingredients that keep me energized for long runs and busy days. They’ve quickly become a staple in my kitchen, to enjoy as either quick pre-run fuel, bring to work for an afternoon snack, or bring to share with friends for a brunch potluck!

Why These Muffins Are Special

What makes these muffins so incredible? It’s the thoughtful combination of ingredients designed to nourish your body and keep you satisfied. Here’s a quick overview of what’s inside:

• Oats and almond flour for a hearty, gluten-free base.

• Chia seeds for an omega-3 and fiber boost.

• Grated carrots (yes, carrots!) add natural sweetness and a sneaky veggie boost.

• Fresh or frozen blueberries and a hint of lemon for a flavor that’s both refreshing and indulgent.

• Naturally sweetened with honey or maple syrup, so there’s no refined sugar.

Every bite feels like a treat, but you know it’s packed with goodness.

My Experience Making Them

The first time I made these muffins, I was blown away by how easy they were to whip up. The ingredients come together quickly, and they bake to perfection every time. One tip I’ve discovered: if you want to add a bit more protein to these muffins, I like to add a scoop of Shaklee Vanilla Life Shake in place of some of the almond flour and they taste delicious!

These muffins are perfect for meal prep. I like to bake a batch on Sunday, freeze half, and keep the rest in the fridge for the week. They’re a lifesaver on busy mornings before heading out for a run.

Pro tip - Use silicon muffin cups for easy muffin removal and they can be used over and over again!

Where to Find the Complete Recipe

This is one of the few recipes that have been shared on Shalane and Elyse's website - RunFastEatSlow - Click HERE for the full recipe! The Rise and Run cookbook by Shalane Flanagan and Elyse Kopecky, is packed with recipes just like this one. From pre-run breakfasts to post-run recovery meals, this book has something for every runner or health-conscious eater.

Click HERE to grab your copy of Rise and Run or their other two cookbooks (also my favorite) and unlock a treasure trove of recipes designed to fuel your body and mind. Trust me—it’s worth it!