The Best Healthy and Low Sodium Zucchini Muffins

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When it comes to healthy snacks, muffins are often not the first thing that comes to mind. But with the right recipe, muffins can be a great way to satisfy your sweet tooth while also getting some nutrients. That’s where these zucchini muffins come in – they’re low in sodium and packed with healthy ingredients.

Zucchini is a great ingredient to add to baked goods because it adds moisture and nutrients without adding a lot of calories. Whether you’re looking for a healthy snack for yourself or a treat to share with friends and family, these zucchini muffins are a great option.

They’re easy to make and can be customized with your favorite add-ins, like nuts or chocolate chips. Plus, they’re a great way to use up any extra zucchini you may have on hand.

Zucchini muffins in a basket lined with a red and white cloth napkin.
Zucchini muffins in a basket lined with a red and white cloth napkin.

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Understanding Sodium in Our Diet

Unfortunately, many processed and packaged foods are high in sodium. This includes baked goods such as muffins. One zucchini muffin can contain up to 300 milligrams of sodium, which is more than 10% of the recommended daily intake.

When making zucchini muffins, it is important to use low sodium ingredients and limit the amount of added salt. Instead of using salt, try using herbs and spices to add flavor.

Here are some tips for reducing sodium in your diet:

  • Choose fresh fruits and vegetables instead of canned or processed options.
  • Read nutrition labels and choose products with less than 140 milligrams of sodium per serving.
  • Avoid adding salt to your food and use herbs and spices instead.
  • Cook meals at home instead of eating out, as restaurants often use high amounts of salt in their dishes.

Health Benefits of Zucchini

Zucchini is a versatile and nutritious vegetable that is low in calories and high in essential nutrients. Here are some of the health benefits of zucchini:

  • Low in Calories: Zucchini is a low-calorie vegetable, making it an excellent choice for those who are watching their weight. One cup of sliced zucchini contains only 19 calories.
  • Rich in Fiber: Zucchini is an excellent source of dietary fiber, which can help to regulate digestion and prevent constipation. One cup of sliced zucchini contains 1 gram of fiber.
  • High in Vitamins and Minerals: Zucchini is a good source of several essential vitamins and minerals, including vitamin C, vitamin K, and potassium. These nutrients are important for maintaining overall health and preventing chronic disease.
  • Antioxidant Properties: Zucchini contains antioxidants that can help to protect the body from damage caused by free radicals. These antioxidants may also help to reduce the risk of chronic diseases such as cancer and heart disease.
  • Low in Sodium: Zucchini is naturally low in sodium, making it an excellent choice for those who are trying to reduce their sodium intake.

Overall, zucchini is a nutrient-dense vegetable that can provide a wide range of health benefits. Incorporating zucchini into your diet is an excellent way to support overall health and wellness.

Zucchini shredded on a box shredder.

Why Choose Low Sodium Zucchini Muffins?

As someone who is health-conscious, I always try to find ways to make my favorite baked goods healthier. That’s why I choose low sodium zucchini muffins as my go-to snack. Not only are they delicious, but they are also a healthier alternative to traditional muffins.

Low sodium zucchini muffins are a great way to reduce your sodium intake without sacrificing taste. High sodium intake can lead to high blood pressure, which is a risk factor for heart disease and stroke. By choosing low sodium zucchini muffins, you can enjoy a tasty treat while also taking care of your health.

In addition to being low in sodium, zucchini muffins are also a great source of vitamins and minerals. Zucchini is rich in vitamin C, vitamin K, and potassium, which are all important for maintaining a healthy body. By incorporating zucchini into your baked goods, you can add some extra nutrients to your diet.

Another great thing about low sodium zucchini muffins is that they are easy to make. With just a few simple ingredients, you can whip up a batch of muffins in no time. Plus, they are a great way to use up any extra zucchini you may have lying around.

Overall, low sodium zucchini muffins are a healthy and delicious snack that I would recommend to anyone looking to make healthier choices. With their low sodium content and rich nutritional value, they are a great addition to any diet.

Zucchini muffin batter in a muffin tin.

Selecting Low Sodium Ingredients

To make low sodium zucchini muffins, it’s important to choose ingredients that are low in sodium. Here are some tips for selecting low sodium ingredients:

  • Flour: You can use whole wheat flour or a combination of whole wheat and all-purpose flour to add fiber and nutrients to your muffins, but AP flour works too. Look for brands that are low in sodium or sodium-free.
  • Baking powder: This leavening agents are essential for making muffins rise. Look for brand that is low in sodium or sodium-free.
  • Sugar: Use natural sweeteners, such as honey or maple syrup, unsweetened applesauce instead of white sugar. These sweeteners add flavor and sweetness without adding sodium.
  • Oil: Choose a healthy oil, such as olive oil or coconut oil, to add moisture to your muffins. Look for brands that are low in sodium or sodium-free.

By choosing the right zucchini and selecting low sodium ingredients, you can make delicious and healthy zucchini muffins that are low in sodium and high in flavor.

Step by Step Preparation Guide

Preparation of Zucchini

First, I wash and dry two medium-sized zucchinis. Then, I cut off the ends and grate them using a box grater or food processor. I place the grated zucchini between 2 paper towels and squeeze out excess water.

Mixing the Ingredient

In a medium mixing bowl, I whisk together 1 1/2 cups of, 2 1/2 teaspoon of baking powder, 1 teaspoon cinnamon. In a separate bowl, I beat 2 eggs until they are frothy. Then, I add 1/2 cup of maple syrup, 1/2 cup of unsweetened applesauce, 1/3 cup of melted unsalted butter, and 1 teaspoon of vanilla extract. I mix until well combined.

Next, I add the grated zucchini to the wet ingredients and mix well. Then, I gradually add the dry ingredients to the wet mixture, stirring until just combined. I add 1/2 cup of chopped walnuts and mix gently.

Baking Instructions

I preheat the oven to 350°F and line a muffin tin with paper liners or grease well. Using an ice cream scoop, I fill each muffin cup about 2/3 full with the batter. I bake for 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean.

Once done, I remove the muffins from the oven and let them cool in the pan for 5 minutes before transferring them to a wire rack to cool completely. These healthy and low sodium zucchini muffins are perfect for breakfast or as a snack.

Zucchini muffins right out of the oven in tin

Tips for the Best Zucchini Muffins

As someone who has made countless batches of zucchini muffins, I have learned a few tips and tricks along the way to ensure the best results. Here are my top recommendations for making delicious and healthy low-sodium zucchini muffins:

  • Use fresh zucchini: The fresher the zucchini, the better the muffins will taste. Try to use zucchini that is firm and has a bright green color.
  • Grate the zucchini finely: To prevent large chunks of zucchini in your muffins, grate the zucchini finely. You can use a box grater or a food processor with a grating attachment.
  • Squeeze out excess moisture: Zucchini has a lot of water, which can make your muffins soggy. After grating the zucchini, use a clean kitchen towel to squeeze out any excess moisture.
  • Use whole wheat flour: Whole wheat flour adds a nutty flavor and extra fiber to your muffins. You can use all-purpose flour if you prefer, but I recommend using at least half whole wheat flour.
  • Add spices: Cinnamon, nutmeg, and ginger all pair well with zucchini. Add a teaspoon or two of your favorite spices to give your muffins extra flavor.
  • Don’t overmix the batter: Overmixing the batter can lead to tough muffins. Mix the ingredients until just combined, and then stop.
  • Use muffin liners: Using muffin liners makes cleanup easier and prevents the muffins from sticking to the pan.

By following these tips, you can make delicious and healthy low-sodium zucchini muffins that everyone will love.

​Overall, I highly recommend giving these muffins a try. They are a delicious way to incorporate more vegetables into your diet and satisfy your sweet tooth at the same time. Whether you enjoy them as a snack or a breakfast option, these muffins are sure to become a new favorite.

It’s all about balance,

Zucchini muffins in a basket lined with a red and white cloth napkin.

The Best Healthy and Low Sodium Zucchini Muffins

Very moist low sodium muffins
No ratings yet
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 12
Calories 215 kcal


  • 1 1/2 cups flour
  • 2 1/2 teaspoon baking powder
  • 2 teaspoon ground cinnamon
  • 1/2 cup maple syrup
  • 1/4 cup unsweetened applesauce
  • 1/3 cup unsalted butter melted
  • 1 egg
  • 2 teaspoons vanilla extract
  • 1 1/4 cup grated zucchini about 1 1/2 zucchinis
  • 1 cup chopped walnuts


  • Preheat oven to 350 degrees F.
  • Add cupcake liners to muffin tins or spray with cooking oil. Set aside.
  • In a medium bowl, add flour, baking powder, and ground cinnamon. Whisk together.
  • In a large bowl, add maple syrup, unsweetened applesauce, melted butter, egg, and vanilla extract. Whisk together until smooth.
  • Slowly add the dry ingredients to the wet ingredients until everything is combined.
  • Squeeze grated zucchini to remove any excess liquid.
  • Fold in the zucchini.
  • Add the batter to prepared muffin tin.
  • Bake for 18-20 minutes, or until a toothpick comes out clean.


Serving: 1MuffinCalories: 215kcalCarbohydrates: 24gProtein: 4gFat: 12gCholesterol: 27mgSodium: 10mgFiber: 1gSugar: 9g
Keyword Low Sodium, muffin, quick, Zucchini
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Zucchini muffins in a basket lined with a red and white cloth napkin.

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