Orange Cranberry Muffins
The colder months can bring a change in training, routines, and cravings. As daylight shortens and workouts move indoors or into heavier layers, many athletes notice a pull toward warmer, comforting foods. Baking becomes more appealing, not just for the flavours, but for the ritual itself. For me, it’s how the heat from the oven and aroma from the muffins fill my home.
I created these orange cranberry muffins to live in the grey area that athletes actually exist in: between performance and enjoyment. They’re lightly sweet, and hearty enough to support training days without tipping into heavy or overly indulgent territory. These muffins aren’t meant to replace meals or magically optimize performance; they’re meant to fit into an athlete’s life.
They’re simple to make, easy to digest, and practical to grab on the way out the door for a run, lift, or long workday. Most importantly, they reinforce the idea that fuelling well doesn’t require perfection, restriction, or constant optimization. Sometimes, it just means having something nourishing ready when you need it.
Why I love the idea of Muffins for Athletes
Muffins tend to get lumped into the same category as pastries and desserts, which can make athletes hesitant to include them regularly. But when you strip away the labels and look at what actually matters: energy availability, digestion, timing, and consistency, muffins can be a surprisingly effective option.
Athletes don’t just need fuel during training; they also need fuel in between training sessions. Snacks that are portable, familiar, and easy to eat play a significant role in maintaining adequate energy intake, especially during busy work seasons or periods of higher training loads.
These muffins provide carbohydrates to support training demands, moderate fat to help with satiety, and simple ingredients that are gentler on the gut than many ultra-processed snack foods. They’re also easy to pair with protein, making them flexible across different training days and goals.
Rather than thinking of muffins as “off-plan,” it’s more helpful to see them as a tool that can reduce skipped meals, under-fuelling, and decision fatigue.
Why Orange Cranberry Muffins Can Work for You
Moderate fat content to help keep you satisfied between meals
Carbohydrates to support glycogen replenishment and daily training energy
Naturally sweetened with maple syrup for quick, accessible energy
Fruity flavour that feels lighter and less heavy than richer baked goods
Portable and prep-friendly, making them easy to include without overthinking
During winter months, athletes often experience a combination of higher training stress, reduced appetite cues, and busier schedules. That’s a setup for inconsistent fuelling. Having something like these muffins ready can help bridge gaps between meals and support overall energy intake without requiring a full sit-down meal every time.
I often make a batch at the start of the week and keep them on hand for pre-lifting snacks, afternoon fuel, or something to pair with bone broth before a morning run.
I choose in-season fruits like Cranberries and oranges, as they tend to be tastier, less expensive and fresher than other fruits during the cooler months of the year.
Ingredients You’ll Need
One of the strengths of this recipe is its simplicity. You don’t need anything fancy, just a few pantry staples and fresh fruit.
Core Ingredients
Gluten-free flour – 2 cups
Pure maple syrup – 3/4 cup
Baking powder – 2 teaspoons
Baking soda – 1/2 teaspoon
Salt – 1/4 teaspoon
Orange zest – 1 tablespoon (about 1 large orange)
Fresh cranberries – 1 cup
Dairy-free milk – 1 cup + 2 tablespoons (for frosting)
Coconut oil, melted – 1/3 cup
Large eggs – 2
Vanilla extract – 1 teaspoon
Coarse sugar (optional) – 2 tablespoons for topping
Icing Sugar - 1 Cup
How to Make Orange Cranberry Muffins (Step-by-Step)
Step 1: Prep
Preheat your oven to 375°F (190°C). Line a muffin tin with silicone muffin liners or lightly grease each cup. This helps prevent sticking and keeps cleanup easy.
Step 2: Mix the Dry Ingredients
In a large mixing bowl, whisk together the gluten-free flour, baking powder, baking soda, salt, and orange zest. Make sure the zest is evenly distributed so the citrus flavour carries through every bite.
This step ensures even rising and consistent texture across all muffins.
Step 3: Mix the Wet Ingredients
In a separate bowl, whisk together the dairy-free milk, melted coconut oil, eggs, maple syrup, and vanilla extract until smooth. Mixing the wet ingredients thoroughly helps prevent uneven pockets of oil or sweetness in the batter.
Step 4: Combine Wet and Dry Ingredients
Pour the wet mixture into the bowl with the dry ingredients. Stir gently just until combined. The batter may be slightly lumpy; that’s expected. Overmixing can lead to dense muffins, so less is more here.
Step 5: Fold in the Cranberries
Gently fold the cranberries into the batter. Take care not to crush them, as whole cranberries provide bursts of tart flavour throughout the muffins.
Step 6: Fill the Muffin Cups
Divide the batter evenly among the muffin cups, filling each about three-quarters full. If using coarse sugar, sprinkle a small amount on top of each muffin for a subtle crunch.
Step 7: Bake
Bake for 18–22 minutes, or until the tops are lightly golden and a toothpick inserted into the centre comes out clean.
Step 8: Make your Frosting
Combine your icing sugar in a bowl with 2 tablespoons of milk and whisk with a fork until well combined. For a thicker consistency, add more icing sugar; for a thinner consistency, add more milk.
Step 9: Cool and Frost
Let the muffins cool in the pan for 10 minutes before frosting. Using your fork, drizzle as much frosting as you would like. Allow frosting to set for about 5 minutes, then transfer them to a wire rack to cool completely before storing. Enjoy warm or at room temperature.
Tools Required
Silicone Muffin liners or a greased muffin tin
Two stainless steel mixing bowls
Whisk or spoon
Measuring cups and spoons
Zester or grater
Spatula
Small round bowl
Utensils: Fork
Nutritional Information (Per Muffin)
Calories: 203 Carbohydrates: 31g Protein: 4g Fat: 7g
These muffins are carbohydrate-forward, making them well-suited for fuelling training. Pairing them with a protein source (yogurt, eggs, or a protein shake) can support recovery and satiety.
When to Eat These as an Athlete
I eat these as a pre-run snack, but here are some additional options:
Post-training snack paired with protein
Mid-morning or afternoon fuel on heavier training days
Part of a balanced breakfast with yogurt or eggs
Storage, Freezing, and Prep Tips
These muffins are ideal for meal prep:
Store in an airtight container at room temperature for 2–3 days
Refrigerate for up to one week
Freeze for longer storage and thaw as needed
Reheat for 10 seconds and add a drizzle of jam for an increase in carbohydrates
Flavour Variations & Add-Ins
Swap cranberries for blueberries or raspberries
Add ½ cup chopped walnuts or pecans for crunch and healthy fats
Stir in ½ tsp cinnamon or ginger for warmth
Easy Substitutions
Flour: Wheat flour instead of gluten-free flour
Milk: Cow’s milk instead of dairy-free
Fat: 1/3 cup vegetable oil or melted butter instead of coconut oil
Final Thoughts
These orange cranberry muffins are a reminder that performance nutrition doesn’t need to be rigid or joyless like you see on social media (I’m talking to you, cottage cheese). They’re simple and practically designed to fit into real training lives, not strict plans.
Whether you’re building base mileage, lifting through the winter, or simply staying active, these muffins offer a way to support energy needs while still enjoying the process. Performance isn’t built on restriction; it’s built on consistency, nourishment, and trust.
If you’re unsure how to balance baked goods like this with your training, working with a sports nutrition coach can help. Learn how to fuel for performance in a way that supports your goals and your relationship with food with the Cards and Carbs Programs!
Looking for more fuel ideas? Check out this delicious Chocolate Macaroon Recipe!