- Low-Calorie Muffins That Won’t Make You Fat
- 1. Low-Fat Blueberry Muffins
- 2. Skinny Banana Chocolate Chip Muffins
- 3. Carrot Apple Muffins
- 4. Spiced Apple Cider Muffins
- 5. Chocolate Chip Zucchini Muffins
- 6. Skinny Lemon Blueberry Poppyseed Muffins
- Healthy Muffin Recipe Staples:
- Basic Healthy Muffins
- Super Fluffy Blueberry Muffins from Fit Foodie Finds
- The Fluffiest Healthy Chocolate Banana Walnut Muffins from Fit Foodie Finds
- Healthy Coconut Oil Gingerbread Muffins from Fit Foodie Finds
- Whole Wheat Pumpkin Walnut Muffins from Fit Foodie Finds
- Whole Grain Carrot Cake Muffins with Walnuts from Fit Foodie Finds
- Oil-Free Chocolate Pumpkin Muffins from Fit Foodie Finds
- Lemon Poppy Seed Single Serve Muffin from Fit Foodie Finds
- Healthy Chocolate Peanut Butter Muffins from Fit Foodie Finds
- Whole Grain Blender Breakfast Muffins from Fit Foodie Finds
- Healthy Banana Chocolate Chip Muffins from Fit Foodie Finds
- Sneaky Spinach Chocolate Chocolate Chip Muffins from Fit Foodie Finds
- Banana Cinnamon Crumb Muffins from The Healthy Maven
- Toasted Coconut Pumpkin Hazelnut Muffins from Running to the Kitchen
- Coconut-Lime Avocado Muffins from Peas and Crayons
- Paleo Banana Very Berry Muffins from Lexi’s Clean Kitchen
- Carrot Raisin Almond Flour Muffins from Eating Bird Food
- Vegan Cherry Dark Chocolate Chip Muffins from Minimalist Baker
- Healthier Blueberry Greek Yogurt Muffins from Ambitious Kitchen
- Lemon Raspberry Muffins from Cookie + Kate
- Paleo Sticky Coffee Cake Muffins from Cotter Crunch
- Healthy Chocolate Chip Avocado Muffins from The Healthy Maven
- French Toast Vanilla Muffins from Natalie’s Happy Health
- Flourless Zucchini Muffins from Eating Bird Food
- Whole Grain Hulk Muffins (Naturally Green!) from Mel’s Kitchen Cafe
- Dark Chocolate Blueberry Banana Oat Muffins from Running with Spoons
- Chocolate Coffee Peanut Butter Muffins from Running to the Kitchen
- Raspberry, Almond Butter and Banana Oatmeal Muffins from Ambitious Kitchen
- Superfood Mexican Chocolate Gluten-Free Muffins from Cotter Crunch
- Maple Pecan Banana Muffins from Skinny Taste
- Strawberry Banana Muffins from Natalie’s Happy Health
- Gingerbread Chocolate Chip Muffins from Lexi’s Clean Kitchen
- Apple Oat Greek Yogurt Muffins from Running with Spoons
- Healthy Chai Spice Chocolate Chip Zucchini Mini Muffins from Amy’s Healthy Baking
- Vegan Pistachio Muffins with Cream Cheese Glaze from Ambitious Kitchen
- Pumpkin Spice Streusel Muffins from Peas and Crayons
- Lemon Blueberry Muffins from Gimme Some Oven
- Flourless Honey Oat Ricotta Muffins from Cotter Crunch
- Skinny Banana Nut Muffins from Joyful Healthy Eats
- High Protein Blueberry Almond Muffins from Eating Bird Food
- Almond flour
- Coconut flour
- Gluten-free all-purpose flour
- Oat flour
- Other flours to try
- Real Food Flour 101: My Top Picks for Healthier Baking
- Honorable Mentions
- More muffin recipes you’ll also like:
- Healthy Baking Substitutes and Low Fat Breakfast Muffins
- Low Fat Breakfast Muffins
- 100-Calorie Cheese, Vegetable and Egg Muffins
- Healthy Egg Muffins
- What’s in Baked Egg Muffins?
- How to Make Egg Muffins
- Can I Add Other Veggies to These Egg Muffins?
- Can I Use Egg Whites or Liquid Egg Replacer?
- Can I Make Mini Egg Muffins?
- Can I Freeze Egg Muffins?
- Tips for Making Healthy Egg Muffins
- More Healthy Breakfast Recipes:
- How to Make Baby Muffins
- Baby Stuff We Love
- Healthier Chocolate Mini Muffins
- 14 Nutritious Muffin Recipes That Won’t Wreck Your Diet
- Read all about the latest gym openings, healthy events, and fitness trends in our twice weekly Wellness newsletter.
Low-Calorie Muffins That Won’t Make You Fat
Muffins are convenient treats to enjoy for a breakfast on the go or on slow Saturday mornings, but the baked good can be a calorie bomb if you’re not careful. The giant bakery muffins you find in convenience stores, Starbucks chains, and supermarkets can pack up to 500 calories a punch, and sometimes even more. Indulging in those too often can quickly cause the pounds to pile on.
But fortunately for muffin lovers, the baked good doesn’t have to come at a high calorie cost; it’s all about making them homemade. When you pull muffins out of your own oven, you not only control the portion size, but also the ingredients that go into your beloved breakfast. Check out these 6 recipes for homemade healthy muffins under 250 calories. These food formulas prove you can have your baked goods and eat healthy, too.
1. Low-Fat Blueberry Muffins
Low-fat blueberry muffins | iStock.com
First up are low-fat blueberry muffins from Chocolate-Covered Katie. Everyone loves this classic carb combination, but not everyone loves the 300-plus calories that come with it. Luckily, Katie provides us with a recipe that yields muffins at just 95 calories a pop. These blueberry muffins are made with milk, yogurt, baking staples, and apple cider vinegar. Two ingredients you’ll notice missing in this recipe? Oil and butter. Yogurt takes the place of those — taste test one of these and you won’t even notice the difference.
- ⅓ cup plus 1 tablespoon milk of choice
- ¼ cup yogurt
- 2½ teaspoons apple cider vinegar
- 1 teaspoon pure vanilla extract
- 1 cup flour
- 1 teaspoon baking powder
- ¼ teaspoon plus 1/16 teaspoon salt
- Just over ¼ teaspoon cinnamon
- ¼ cup sugar of choice or xylitol
- Pinch stevia
- 1 cup blueberries, fresh or frozen
See recipe directions at Chocolate-Covered Katie.
2. Skinny Banana Chocolate Chip Muffins
Skinny banana chocolate chip muffins | iStock.com
Up next is another classic muffin combo: banana chocolate chip. Don’t let those perfectly good bananas on your counter go from dying to dead. Save them with this low-calorie muffin recipe from Ambitious Kitchen. These muffins are only 170 calories each, and according to the recipe developer, it’s all thanks to honey, whole-wheat flour, and Greek yogurt.
- 1½ cups whole-wheat pastry flour or white whole-wheat flour
- 1 teaspoon baking soda
- ¼ teaspoon salt
- 3 bananas
- ¼ cup honey
- 1 tablespoon vanilla
- 1 tablespoon olive or coconut oil
- 1 egg
- ½ cup nonfat plain Greek yogurt
- 1 tablespoon unsweetened almond milk
- ½ cup chocolate chips
See recipe directions at Ambitious Kitchen.
3. Carrot Apple Muffins
Healthy muffins | iStock.com
These carrot apple muffins from Minimalist Baker are low calorie, and they are also vegan and gluten-free. No one will be able to say no to these baked goods! The ingredients list is long but the batter can be made all in 1 bowl. A little time spent in the kitchen will reap great rewards for these muffins, which are only 203 calories a pop.
- 1½ flax eggs
- ¼ cup olive oil
- ⅓ cup mashed very ripe banana
- ¼ cup agave nectar or maple syrup
- ½ cup unsweetened applesauce or 1 sweet apple, finely grated
- ½ cup brown sugar
- ½ teaspoon sea salt
- 1½ teaspoons baking soda
- ½ teaspoon ground cinnamon
- ½ cup plain almond milk, unsweetened
- 1 heaping cup grated carrot
- ⅔ cup gluten-free rolled oats
- ½ cup almond meal
- 1 cup plus 2 tablespoons gluten free flour blend
- ¼ cup raw walnuts, for topping
See recipe directions at Minimalist Baker.
4. Spiced Apple Cider Muffins
Apple cider muffins | iStock.com
Next up are spiced apple cider muffins featured on Eating Well, which are only 209 calories each. Greek yogurt plays another big role in this baked goods recipe, as does whole-wheat flour, maple syrup, and apple cider. Buckle up: You even get to make your own homemade streusel!
- 2 tablespoons packed light brown sugar
- 4 teaspoons whole-wheat flour
- ½ teaspoon ground cinnamon
- 1 tablespoon butter, cut into small pieces
- 2 tablespoons finely chopped walnuts
- 1 cup whole-wheat flour
- 1 cup all-purpose flour
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 tablespoon ground cinnamon
- ½ teaspoon ground nutmeg
- 1 large egg
- ⅓ cup packed light brown sugar
- ½ cup apple butter
- ⅓ cup maple syrup
- ⅓ cup apple cider
- ⅓ cup low-fat plain yogurt
- ¼ cup canola oil
See recipe directions at Eating Well.
5. Chocolate Chip Zucchini Muffins
Zucchini | iStock.com
These next muffins are packed with chocolate chips but also another secret ingredient: applesauce. Instead of making your favorite zucchini bread, try making these chocolate chip zucchini muffins from Skinny Taste. Each one contains 175 calories, and that’s all thanks to a scant 2 tablespoons of butter and a full cup of applesauce. Rather than going big on butter for breakfast, try this healthy alternative and save room for dessert later.
- 1 cup all-purpose flour
- 1 cup white whole-wheat flour
- ½ cup brown sugar
- 1⅛ teaspoons baking soda
- 1 teaspoon vanilla
- ½ teaspoon salt
- ½ cup chocolate chips
- 1 large egg, beaten
- 2 tablespoons melted butter
- 1 cup apple sauce
- 1½ cups shredded zucchini
See recipe directions at Skinny Taste.
6. Skinny Lemon Blueberry Poppyseed Muffins
Making healthy muffins | iStock.com
Lastly, a low-fat muffin recipe from Run Now Wine Later. These skinny lemon blueberry poppyseed muffins come at 112 calories each and are packed with fresh flavor. We promise these muffins will fill you up, put a spring in your step, and won’t weigh you down.
- 1½ cups white whole-wheat flour
- 1 teaspoon baking soda
- ¼ teaspoon salt
- ½ tablespoon poppyseeds
- ¼ cup brown sugar
- ¼ cup white sugar
- ¾ cup nonfat plain or vanilla Greek yogurt
- Juice and zest of one lemon
- 1 large egg
- 1 teaspoon vanilla
- ¼ to ⅓ cup milk
- ¼ cup blueberries, fresh or frozen and thawed
See recipe directions at Run Now Wine Later.
Muffins are the perfect go-to breakfast or snack. They’re on-the-go, delicious mini cakes of fluffy goodness and can be made healthy to keep you feeling full all morning long. Check out our round-up of the best healthy muffin recipes on the internet and get baking!
Healthy Muffin Recipe Staples:
When developing a healthy muffin recipe at Fit Foodie Finds, we like to pull from a few staple ingredients that you’ll likely have on hand at all times! Here’s our go-to list:
- Coconut Oil
- White Whole Wheat Flour
- Coconut Oil Cooking Spray
- Maple Syrup
- Coconut Sugar
In this post we’ve not only rounded up our favorite healthy muffins, but we’re also sharing an excellent base recipe for you to deviate off of to make your own healthy variations. Check it out below!
Basic Healthy Muffins
Check out our basic recipe for healthy muffins! You can use this recipe as a base and deviate to make all of your favorite healthy muffin recipes such as blueberry, banana chocolate chip, and pumpkin!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Author: Lee Hersh Yield: 12 muffins 1x
- 1.75 cups white whole wheat flour
- ½ cup coconut sugar
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1 cup pureed fruit (mashed banana or applesauce)
- 2 large eggs
- 3/4 cups almond milk, unsweetened (or any kind of milk)
- 1 teaspoon vanilla extract
- 2 tablespoons coconut oil, melted
- First, preheat oven to 350ºF and line a muffin tin with cupcake liners or spray with coconut oil cooking spray.
- Place all dry ingredients into a large bowl and whisk.
- Then, mix together all wet ingredients (minus the melted coconut oil).
- Combine dry ingredients with wet ingredients and mix until smooth. Then, add in melted coconut oil and mix again.
- Transfer batter into muffin tin. Fill each one around 3/4 of the way full.
- Bake at 350ºF for 20-23 minutes or until you do the toothpick test and it comes out clean.
Optional add ins:
- 1/2 cup chocolate chips
- 1/2 cup shredded unsweetened coconut oil
- 1/2 cup berries (any kind)
- 1/2 cup pumpkin or butternut squash puree
- Serving Size: 1 muffin
- Calories: 146
- Sugar: 11
- Fat: 4
- Carbohydrates: 24
- Fiber: 3
- Protein: 4
Without further adieu, we’ve rounded up our most famous healthy muffin recipes from Fit Foodie Finds and some of our favorite recipe creators across the internet. Read on for delicious healthy banana muffins, the best blueberry muffins you’ve ever had, fluffy pumpkin walnut muffins, healthy blueberry Greek yogurt muffins, and more!
Super Fluffy Blueberry Muffins from Fit Foodie Finds
You just can’t beat a delicious blueberry muffin! This healthy blueberry muffin recipe is easy to make and sweetened with bananas and honey! Make a batch of these healthy blueberry muffins for the week or throw them in the freezer for a meal-prep breakfast!
The Fluffiest Healthy Chocolate Banana Walnut Muffins from Fit Foodie Finds
Get your banana chocolate fix with these Healthy Chocolate Banana Walnut Muffins. This muffin recipe is brought to you by 100% whole grains, all natural sweeteners, and crunchy walnuts!
Healthy Coconut Oil Gingerbread Muffins from Fit Foodie Finds
These festive and healthy coconut oil gingerbread muffins are made with 100% whole wheat flour, coconut oil, and tons of spicy flavors to make one delicious holiday muffin recipe!
Whole Wheat Pumpkin Walnut Muffins from Fit Foodie Finds
Bread? Or Muffins? How about both! This Healthy Whole Wheat Pumpkin Walnut Bread and Muffins recipe will give you the best of both worlds. They’re made with white whole wheat flour, pumpkin puree, warm spices, and walnuts.
Whole Grain Carrot Cake Muffins with Walnuts from Fit Foodie Finds
Take your muffin game up a notch with these easy whole grain carrot cake muffins. They’re kid-friendly, naturally sweetened, and the perfect snack!
Oil-Free Chocolate Pumpkin Muffins from Fit Foodie Finds
Get the most moist chocolate pumpkin muffins without using any oil at all! These muffins are 100% whole wheat, refined sugar free, and the perfect afternoon snack.
Lemon Poppy Seed Single Serve Muffin from Fit Foodie Finds
Make yourself this healthy single serve muffin flavored with lemon and poppy seeds in just 60 seconds! It’s gluten-free and naturally sweetened!
Healthy Chocolate Peanut Butter Muffins from Fit Foodie Finds
Make these healthy chocolate peanut butter muffins for a 100% whole-grain, no refined-sugar added snack or treat! They’re gluten-free and 171 calories!
Whole Grain Blender Breakfast Muffins from Fit Foodie Finds
These delicious whole grain blender breakfast muffins are made with pureed strawberries and bananas and 100% white whole wheat flour for a healthy on-the-go breakfast.
Healthy Banana Chocolate Chip Muffins from Fit Foodie Finds
Looking for a healthy muffin recipe? I got you covered! Make a batch of these Whole Grain Healthy Banana Chocolate Chip Muffins for a yummy afternoon pick-me-up all week!
Sneaky Spinach Chocolate Chocolate Chip Muffins from Fit Foodie Finds
These muffins are dense, chocolatey, and 100% whole grain. The best part is, they’re packed with superfood vitamins and minerals from hidden spinach that you can’t even taste!
Banana Cinnamon Crumb Muffins from The Healthy Maven
A delicious and moist classic banana muffin with added cinnamon and crumb topping. These Banana Cinnamon Crumb Muffins are also gluten-free and lightened-up. Perfect for weekday breakfasts or snacking.
Toasted Coconut Pumpkin Hazelnut Muffins from Running to the Kitchen
These toasted coconut pumpkin hazelnut muffins using Simple Mills grain free muffin mix are incredibly moist and perfect for fall.
Coconut-Lime Avocado Muffins from Peas and Crayons
These bakery-style Coconut-Lime Avocado Muffins are fluffy, flavorful, and pack enough muffin top to make your jeans jealous!
Paleo Banana Very Berry Muffins from Lexi’s Clean Kitchen
Have 30 minutes? These Paleo Banana Very Berry Muffins are bursting with fresh berries and make for the ultimate make ahead breakfast or mid-day treat!
Carrot Raisin Almond Flour Muffins from Eating Bird Food
Grain-free carrot raisin muffins made with almond and coconut flour. Loaded with cinnamon flavor and studded with raisins, these moist muffins are sweet without being too sweet and lovely topped with a little coconut butter.
Vegan Cherry Dark Chocolate Chip Muffins from Minimalist Baker
Simple-to-make cherry dark chocolate chip muffins made with whole wheat and oat flour, coconut oil, fresh cherries, and rich dark chocolate.
Healthier Blueberry Greek Yogurt Muffins from Ambitious Kitchen
Healthy Blueberry Greek Yogurt Muffins made with whole wheat flour, greek yogurt, naturally sweetened with maple syrup and just a touch of heart healthy avocado oil (or coconut oil!).
Lemon Raspberry Muffins from Cookie + Kate
These delicious raspberry muffins are moist and fluffy. They’re healthier than most, too, since they are made from whole wheat flour and naturally sweetened with honey.
Paleo Sticky Coffee Cake Muffins from Cotter Crunch
Sticky coffee cake muffins, made in a blender! This is a paleo and gluten free recipe of your favorite coffee cake, with sticky maple nut topping! A blender recipe for paleo coffee cake muffins that are baked in under 30 minutes.
Healthy Chocolate Chip Avocado Muffins from The Healthy Maven
Swap the butter for avocado in these Healthy Chocolate Chip Avocado Muffins. They’re moist and delicious with a chocolate kick for a healthy snack recipe on the go.
French Toast Vanilla Muffins from Natalie’s Happy Health
Oven baked French Toast Vanilla Muffins are perfect EASY breakfast your whole family will love. Soft, delicious and healthier than classic French Toast. Whole Grain, fat-free, refined sugar-free and just yummy.
Flourless Zucchini Muffins from Eating Bird Food
These veggie packed flourless zucchini muffins are made with almond butter and sweetened with maple syrup. Gluten-free and perfect breakfast or snacking.
Whole Grain Hulk Muffins (Naturally Green!) from Mel’s Kitchen Cafe
Packed full of healthy nutrients, these all-natural, GREEN muffins are soft, tender, and delicious…and prove that healthy really can be delicious!
Dark Chocolate Blueberry Banana Oat Muffins from Running with Spoons
These ridiculously soft and tender dark chocolate blueberry banana oat muffins are made with NO butter or oil! Naturally sweetened and LOADED with chocolate and blueberry flavour in eat bite, they make for a healthy and delicious breakfast or snack.
Chocolate Coffee Peanut Butter Muffins from Running to the Kitchen
These chocolate peanut butter muffins have a hint of coffee in them. They’re grain free and sugar free!
Raspberry, Almond Butter and Banana Oatmeal Muffins from Ambitious Kitchen
Healthy banana oatmeal muffins bursting with fresh, juicy raspberries! These amazing muffins are made with whole grains, greek yogurt & almond butter — ingredients you can feel good about!
Superfood Mexican Chocolate Gluten-Free Muffins from Cotter Crunch
SO delicious Healthy Mexican Chocolate Gluten Free Muffins! Superfood Mexican Chocolate made even healthier and packed in tasty vegan gluten free muffins! Rich flavors but lightly sweet and packed with nourishment.
Maple Pecan Banana Muffins from Skinny Taste
Moist and delicious banana muffins sweetened with pure maple syrup and topped with crushed pecans – so good you won’t believe they are light!
Strawberry Banana Muffins from Natalie’s Happy Health
Super sweet and moist, perfectly fragrant Strawberry Banana Muffins made with all HEALTHY ingredients, refined sugar-free, packed with fresh strawberries. These muffins are easy to make yet delicious dessert that truly screams Spring.
Gingerbread Chocolate Chip Muffins from Lexi’s Clean Kitchen
Nothing says December and a comforting holiday breakfast like a warm gingerbread muffin.
Apple Oat Greek Yogurt Muffins from Running with Spoons
These ridiculously soft and tender muffins are made with NO oil or butter! Subtly sweet and bursting with apple flavour, they make for a delicious and healthy breakfast or snack.
Healthy Chai Spice Chocolate Chip Zucchini Mini Muffins from Amy’s Healthy Baking
Healthy zucchini muffins full of rich chocolate and an irresistible cozy spice blend! As tender as cupcakes, even with no refined flour or sugar, and just 38 calories!
Vegan Pistachio Muffins with Cream Cheese Glaze from Ambitious Kitchen
Pistachio muffins made with homemade (and easy!) pistachio and oat flour, then topped with an easy scrumptious strawberry glaze. Vegan and gluten free too!
Pumpkin Spice Streusel Muffins from Peas and Crayons
Pour a hot cup of coffee and grab one of these cinnamon-sugar studded Pumpkin Spice Streusel Muffins, stat!
Lemon Blueberry Muffins from Gimme Some Oven
Fresh lemon, blueberries and a sweet streusel topping make these muffins all the more delicious!
Flourless Honey Oat Ricotta Muffins from Cotter Crunch
These Flourless Honey Oat Ricotta Muffins are easy to make for a healthy breakfast or snack! A Gluten-free Ricotta Muffins recipe that’s honey sweetened and rich in protein, fiber, and calcium. Flourless baking made quick and simple.
Skinny Banana Nut Muffins from Joyful Healthy Eats
Skinny Banana Nut Muffins, everyone needs a classic muffin recipe and this is it! Moist, delicious, sweetened with honey, and only 205 calories – the perfect on-the-go breakfast!
High Protein Blueberry Almond Muffins from Eating Bird Food
These healthy blueberry muffins are packed with good for you ingredients — gluten-free, low in fat and sugar, high in protein and only 100 calories each!
Perhaps you read the Miracle Noodle blog entitled,
“What’s the best oil to cook with?”
But just in case you missed it, here’s a quick primer:
- cooking with vegetable oils: bad
- cooking with pure tropical fruit oils (coconut, palm): good
- cooking with olive oil: good (as long as it’s low heat)
- cooking with non-oxidized saturated fat (butter, lard, coconut oil): very good
When it comes to cooking with flour, the most important thing to take into account is the glycemic load of the flour, meaning, how much will your blood sugar level rise after eating a certain amount of whatever flour is used in the cooking process.
All foods, even cooking flours, begin breaking down as soon as they enter the mouth. Saliva contains digestive enzymes. The healthiest flours to cook with are not broken down quickly by the time they enter the small intestine (roughly half-way through the digestion process). The healthiest foods and flours to cook with break down slowly so that you can use the energy for a greater duration of time.
Wheat flour is probably the least healthiest to cook with. It breaks down rapidly into simple sugars and can raise blood sugar levels. When this happens, your pancreas releases insulin, the hormone that provides an escort for sugar in the blood to the cells.
But when you eat a lot of products that contain wheat flour, it’s possible that your cells become saturated with sugar and don’t want to accept any more it. Your cells become more resistant to insulin. Then your pancreas has to work harder and harder to pump more of it.
Toxic overload, system-wide inflammation can occur and a diagnosis of diabetes and a lifetime of monitoring blood sugar levels can result.
Care to avoid this scenario?
Choose healthier flours to cook with
Not all flours are created equal. Some flours have relatively low glycemic responses, meaning, they do not rapidly break down into simple sugars.
Love to bake but want to maintain healthy blood sugar levels?
Opt for some of the following flours instead of wheat flour:
- almond flour
- coconut flour
- buckwheat flour (especially good for those with Celiac Disease or gluten sensitivity)
- teff flour (an ancient grain, healthier than modern wheat)
- quinoa flour
Perhaps the two most ubiquitous, easy-to-find healthier flours listed above are almond and coconut.
And here’s one very healthy flour you may have never heard of…
Miracle Noodle sells a Japanese flour called ‘konjac glucomannan.’ Why is konjac healthy? It contains only 20 calories per serving. It has five grams of carbohydrates but also five grams of soluble fiber, which means ‘zero net carbs.’
Rather than using, say, 10 teaspoons of high-glycemic cornstarch to thicken something you are baking, you can use two teaspoons of konjac flour instead to cut down on calories and blood-sugar raising carbohydrates.
If you’re still baking with wheat and can’t give up your usual batch of cookies, add some konjac flour to the mix so you can cut down on the potentially belly-bloating gluten proteins found in wheat.
Konjac flour contains no sugar. It can even be dissolved in water as a fiber supplement to keep your digestive system regular. Order konjac flour online.
Most of us know that refined flour is not good for us. The white, fluffy powder offers our bodies zero nutritional benefits. And the blood sugar spike that it’s known for? No thank you.
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“White flour is limited in nutritional value, containing almost no fiber, protein or healthy fat for the calories it supplies,” says registered dietitian Lindsay Malone. “Alternative flours can be a great way to create healthy recipes and add nutrients to your favorite dishes.”
In a world crazed with healthy alternatives and swaps, how do you cut ties with refined flour, but still enjoy bread, dessert and pasta?
Take a look at some of these flour substitute options:
Made from peeled and finely ground almonds, this type of flour is known to increase your feeling of fullness, helping you feel more satisfied. It’s also high in protein, healthy fats and fiber and reduces glycemic (blood sugar) impact after a meal or snack.
Almond flour is a heart-healthy option that is suitable for grain-free, low-carb, paleo and keto diets.
This option of flour is made from – you guessed it – dried and ground up coconuts. It’s packed with fiber and healthy fats and contains digestible carbohydrates. But keep in mind that when it’s used in recipes it may require more moisture.
Coconut flour is suitable for grain-free, paleo and keto diets. It’s also a great alternative to almond flour for those with nut allergies.
Gluten-free all-purpose flour
Typically made from a mix of gluten-free grain and legumes (beans and peas), this type of flour is higher in protein compared to all-purpose wheat flours. It can also be used as a cup for cup in most recipes calling for traditional flour, but be sure to read the labels for product variations.
This type of flour is a good option for those following a gluten-free diet.
This substitute is pretty simple, as it’s just made from ground-up rolled oats. It can be purchased or made inexpensively at home with a food processor or blender. It’s also high in fiber and protein compared to all-purpose wheat flour.
Oat flour is fitting for gluten free diets when prepared with gluten-free rolled oats.
Other flours to try
Flour substitutes are worth investigating and trying to include in your diet. But spend time reading the labels and checking the package for fiber, protein and common food allergens first.
More flours to try:
- Brown rice.
Use this flour conversion tool as a guide for recipes and flour swaps.
Recently, while scrolling Pinterest, I clicked on a promising (at least from the photos) lemon bundt cake recipe. The cake was gorgeous and looked like it was simple to make from the photos, but when I scrolled to the recipe section I was gravely disappointed. The recipe called for “2 cups flour.”
At first glance, this may not appear to be a big issue, but this vague description can really make or break a recipe, and no one wants a “broken” lemon bundt cake. What’s the big deal?
From my baking experience, not all flours are created equal. One type of flour may need 2 eggs to create the perfect cake, while another flour may need 4 eggs to create the same cake. The same goes for liquid to flour ratios. One flour may need 1 cup of liquid, while another may only need 1/2 cup of liquid. This means it’s important to know about the various types of flours, and how to use them in baking; especially since the world of healthier flour options is quite vast these days, ranging from wheat flour to ancient grains.
Today, let’s talk about the real food flour options I personally use in my kitchen. We’re not going to talk about gluten-free flours today, because I’m not a gluten-free baker (other than a few almond flour recipes we enjoy from time to time). Renee, from Raising Generation Nourished, will be sharing her guide to gluten-free flour in the next few weeks.
Real Food Flour 101: My Top Picks for Healthier Baking
Einkorn is known as the oldest variety of wheat, making it an ancient grain. This ancient grain is believed to have originated in the Tigris-Euphrates region and is possibly the main grain referenced in the earliest accounts of the Bible. To put it simply, einkorn is the wheat men were eating in the earliest days before modern-day wheat varieties. While modern wheat has undergone hybridization, einkorn still holds true to its original properties. Einkorn is slowly gaining popularity, but is still grown in only a few regions in Europe.
The sweet, ancient grain has a lighter texture and taste than modern-day wheat, and contains a more favorable gluten ratio. People with minor gluten sensitives may be able to consume einkorn without the issues associated with whole wheat due the lack of D-genome; however, einkorn is not gluten-free.
Einkorn slowly absorbs water and requires less working time and more rest time.
When I’m replacing a wheat or all-purpose flour recipe with einkorn flour, the amount of liquid called for in the recipe must be adjusted. This means using less liquid particularly in yeast breads. According to Jovial Foods, “Sometimes, the amount of liquid in the recipe needs to be reduced by roughly 15-20%.” (source)
As mentioned earlier, einkorn likes to rest, which means less kneading is needed when working with yeast dough. It’s preferable to avoid using a stand-mixer when kneading einkorn dough. Instead, use your hands and knead the dough just until “hydrated.”
I often refer to Jovial’s “Baking with Einkorn” page for tips on using einkorn flour in my favorite recipes. Jovial’s tips for increasing the eggs called for in cake-like recipes, kneading, and proofing yeast have helped me produce delicious baked goods countless times.
When making the switch from all-purpose flour to whole grain flour, einkorn is my number one choice. Einkorn flour produces baked goods that closely resemble baked goods made with white flour: light, fluffy, and yellowish in color.
Spelt is believed to have originated in the Near East over 8,000 years ago, eventually making its way into Europe, particularly Germany. The mildly-nutty tasting spelt berry is considered an ancient grain much like einkorn, and is even referenced in the Bible. The spelt berry has not been hybridized like modern-day whole wheat.
Spelt has a lower gluten content than today’s whole wheat, making it easier to digest. Spelt is not gluten-free and should not be used by those with celiac disease or a severe gluten intolerance.
Due to spelt being water soluble, more liquid is needed when converting a recipe to a spelt-based recipe. This simply means watching the dough or batter and adding a couple of extra tablespoons (or more) of liquid to prevent a dry baked good.
When it comes to yeast breads, it’s important to take into account the low gluten content and more fragile characteristics of spelt. Spelt does not like to be over-mixed or over-kneaded. Over-working spelt (too much mixing or kneading) will result in a crumbly final product.
Whole Wheat Flour
Modern-day whole wheat is believed to have originated from the ancient emmer grain in the Fertile Crescent. Modern-day wheat, known as whole wheat, has undergone hybridization from its original form. The word hybridization may sound scary, but the fact is that much of our food today has been hybridized. Emmer’s hybridization resulted in a wide selection of whole grains. Whole wheat’s change is simply due to hybridization, not genetic modification.
Whole wheat is wheat in its whole form, consisting of bran, germ, and endosperm.
Hard red wheat (whole wheat flour) is best used for breads. Baked goods made with whole wheat flour have a slightly “earthy” taste and a dense texture.
Some of the best advice I’ve received for using hard red wheat (whole wheat flour) comes from a Better Homes and Gardens Q&A segment:
“When making cookies with whole wheat flour, reduce the butter by 20 percent. When making cakes with whole wheat flour, add another tablespoon or two of liquid. When altering a white bread recipe to become whole wheat bread, you may need another ¼ cup or so of liquid.” (source)
This little nugget of advice has been valuable for making delicious whole wheat cookies and bread countless times in my kitchen. I’ve also found that using half oat flour (which we’ll talk about later) and half whole wheat flour produces lighter muffins and quick breads.
White Whole Wheat Flour
Just like whole wheat flour, white whole wheat flour is believed to have originated from the ancient emmer grain. White whole wheat was originally developed by cross-breeding red wheat, resulting in a different color kernel and a less “earthy” and bitter taste. White whole wheat flour produces baked goods that are fluffier than baked goods made with whole wheat flour.
According to King Arthur Flour, “What white whole wheat is missing is the pigment that makes the outer layer of bran the traditional reddish color we associate with whole wheat. This pigment contains phenolic acid, which can be perceived as a stronger, astringent taste. White whole wheat lacks this acid, and because of its milder taste is often called ‘sweet wheat’ by the farmers who grow it.”
White whole wheat flour may be substituted 1:1 for all-purpose flour. This means it’s easy to convert just about any recipe into a real food, whole grain recipe using white wheat flour.
Oat flour has quickly become one of my favorite flours to use in 2016 due to its nutty and sweet flavors.
Oats, whether rolled oats or steel cut oats, originate from oat groats. Rolled oats, which is my preferred oat preference due to availability and cost, come from steaming and then flattening the groats. This process maintains the “wholeness” of the oat, so the nutrients remain intact. Technically, oats are gluten-free, but oats are only guaranteed to be gluten-free if they are processed on equipment that doesn’t touch gluten.
Oat flour may be purchased at health food stores, but there really isn’t a need to purchase special bags of oat flour since it’s super easy to make at home. To make oat flour, simply grind old-fashioned rolled oats in a food processor until they turn into a flour consistency. That’s it! You can also make oat flour using steel cut oats or oat groats, but you’ll need a high-speed blender or grain mill.
I love that oat flour, which is light and very absorbent, lightens heavier flours like whole wheat and spelt flour. If you’ve been following the blog for a few months now, you’ll remember these applesauce muffins and these morning glory muffins. Both recipes use oat flour to add a light texture and sweet flavor to the wheat-based muffins. I also love to use oat flour to make scones, pancakes, and cookies.
Sprouted flour is essentially flour that’s made from sprouted grains. Sprouted flour is considered more digestable since the sprouting takes the flour from just a grain to a living plant. I used sprouted whole wheat flour for about a year, after making the switch to real food, but I couldn’t get over how dense my baked goods always turned out, and the hefty price or time involved to make my own sprouted flour wasn’t ideal.
Kamut is another ancient whole grain, which originated from ancient Egypt. I personally don’t have much experience with kamut. From my very limited experience, this flour reminds me of a corn meal versus a wheat-like flour.
Whole Wheat Pastry Flour
Whole wheat pastry flour is a whole wheat flour that includes the germ, endosperm, and bran, but with a lighter taste and texture than whole wheat flour. Whole wheat pastry flour is made from soft white wheat berries that are ground for baking, resulting in a whole grain that’s light and fluffy and lacks the dense quality produced by whole wheat flour. I don’t use whole wheat pastry flour very often these days thanks to my discovery of einkorn flour.
Hope you guys all had a great weekend!
Yesterday my Mom and I went on a lovely 20 mile bike ride through gorgeous Minnesota trails. I loved riding outdoors again; it had been too long! Of course now my legs are killing me, but I suppose that’s a good thing.
It occurred to me that I get incredibly hungry both during and after my rides, and so it’s probably a good idea to pack healthy snacks with me to provide me with extra energy. Granola bars are great and all but come on, who doesn’t love a lovely little muffin to snack on?! Obviously I’m a MUFFIN LOVER FOR LIFE and today I’m sharing my favorite muffin recipes from my blog.
All of these healthy muffin recipes have a few things in common: they’re healthy, focus on clean ingredients, and are all under 200 calories! They really are the perfect breakfast or snack — plus they’re freezer friendly, too! It’s great to have grab ‘n go breakfasts just in case you wake up late, or even for a kid’s lunchbox treat! Just pop them in the microwave for about a minute and you’re good to go!
- Strawberry + Banana Chocolate Chip Oat Muffins: Healthy strawberry + banana chocolate chip oat muffins made with greek yogurt and no added sugar. Yep, muffins can be this good.
- Low Fat Pumpkin Oatmeal Chocolate Chip Muffins: Pumpkin, chocolate chips, and oatmeal come together to make delicious and healthy muffins!
- Oatmeal Blueberry Applesauce Muffins with Walnut-Oat Streusel: Deliciously oatmeal muffins loaded with heart-healthy walnuts and blueberries then topped with a delicious walnut oat streusel.
- Skinny Zucchini Banana Chocolate Chip Muffins: One of my favorite muffins! Made with greek yogurt; these muffins are healthy, moist and insanely delicious! Kids love ’em!
- Healthy Whole Grain Carrot Coconut Morning Glory Muffins: Packed with carrots, coconut, walnuts and raisins. A little like carrot cake!
- 100 calorie Banana Oat Protein Muffins: My go-to snack! These muffins have no flour or added sugar. Made with applesauce, oat bran, greek yogurt, and protein powder.
- Better-for-you Banana Muffins: My Grandpa’s favorite muffin. Also, a great midnight snack with warm, creamy peanut butter!
Tell me, what’s your favorite healthy muffin recipe? I just may have to recreate it!
Chat soon! xo
More muffin recipes you’ll also like:
Chai-Spiced Healthy Apple Oatmeal Muffins
Healthy Blueberry Greek Yogurt Muffins
Skinny Double Chocolate Banana Muffins
Healthy Baking Substitutes and Low Fat Breakfast Muffins
By Anjali Shah on May 14, 2012 · Last Updated on April 25, 2019 This post may contain affiliate links. Please read my disclosure. Share This:
Happy Monday everyone!
I’m very excited to announce that I’ve just redesigned my blog! Some fun, new features you’ll find are:
- Easy subscribe and follow buttons (upper right sidebar)
- My new 7 day plan for clean eating! Be sure to enter in your name and email address in the right sidebar, and you’ll get my 7 day plan delivered straight to your inbox! It basically gives you a roadmap for 7 days of healthy, delicious meals, totaling 1200-1500 calories per day 🙂
- Easy to navigate recipe page with a drop down menu if you hover over “recipes”
- A fun way to explore my posts using the buttons under “explore” (scroll down and you’ll see it on the right sidebar)
I hope you like the new design as much as I do!
The launch was the start of an awesome weekend for me, that was full of great weather and baking with my dad. My dad is all about healthy baked goods – and I definitely got my passion for healthy “substitutions” from him.
So I thought a great way to start the week would be to share my guide for healthy baking substitutions with you, along with a recipe for delicious morning muffins that incorporate some of these tips. Hopefully these help to make your baked goods a bit healthier and guilt-free, but still amazingly delicious!
I promise, you won’t be disappointed with the results!
And now, for my Low Fat Breakfast Muffins, made over with these healthy substitutes:
- 2 cups all-purpose flour (optional: substitute 1 cup whole wheat flour or whole wheat pastry flour for 1 cup all purpose)
- 2 tsp. ground cinnamon
- 2 tsp. baking soda
- ½ tsp. salt
- ½ cup sugar (instead of the called for 1 and 1/4 cups of sugar)
- 1 ½ cups finely shredded carrots
- 2 large tart apples, peeled and shredded
- ½ cup raisins
- ¾ cup shredded coconut
- ½ cup chopped pecans
- 3 lightly beaten eggs
- ½ cup vegetable oil (instead of the called for 1 cup vegetable oil)
- 1 cup + 1 Tbsp Unsweetened applesauce (added to compensate for the oil)
- ½ tsp. vanilla
1. Preheat oven to 375 degrees. Line muffin tins with baking cups; set aside.
2. Sift flour with cinnamon, baking soda, and salt into a large bowl. Stir in sugar until blended. Then add carrots, apples, raisins, coconut, and pecans until blended. Make a well in center of mixture and pour in eggs, oil, and vanilla all at once. Stir just until mixture is evenly moist.
3. Spoon batter into muffin tins, filling at least ¾ full. Bake for 18 to 20 minutes or until golden. Serve warm.
If you do the whole wheat flour substitute, you add some extra fiber to your muffins as well. Now how’s that for an early morning guilt-free treat?
5 from 1 vote
Low Fat Breakfast Muffins
I have a list of healthy baking swaps I generally use. Those helped me to create these awesome low-fat muffins that still let you feel like you are indulging. Prep Time15 mins Cook Time20 mins Total Time35 mins Course: Breakfast Cuisine: American Servings: 20 large muffins Calories: 230kcal
- 2 cups all-purpose flour optional: substitute 1 cup whole wheat flour or whole wheat pastry flour for 1 cup all purpose
- 2 tsp. ground cinnamon
- 2 tsp. baking soda
- ½ tsp. salt
- ½ cup coconut sugar instead of the called for 1 and 1/4 cups of sugar
- 1 ½ cups finely shredded carrots
- 2 large tart apples peeled and shredded
- ½ cup raisins
- ¾ cup shredded coconut
- ½ cup chopped pecans
- 3 lightly beaten eggs
- ½ cup vegetable oil instead of the called for 1 cup vegetable oil
- 1 cup + 1 Tbsp Unsweetened applesauce added to compensate for the oil
- ½ tsp. vanilla extract
- Preheat oven to 375 degrees. Line muffin tins with baking cups; set aside.
- Sift flour with cinnamon, baking soda, and salt into a large bowl. Stir in sugar until blended. Then add carrots, apples, raisins, coconut, and pecans until blended. Make a well in center of mixture and pour in eggs, oil, and vanilla all at once. Stir just until mixture is evenly moist.
- Spoon batter into muffin tins, filling at least ¾ full. Bake for 18 to 20 minutes or until golden. Serve warm.
Nutrition Facts lists 1 large muffin when making 20. Nutritional Information for 30 mini muffins (per muffin): 153 calories, 9.3g fat, 131mg sodium, 16.8g carbs, 2.5g fiber, 7.6g sugar, 2.1g protein Serving: 1large muffin | Calories: 230kcal | Carbohydrates: 25.3g | Protein: 3.2g | Fat: 14g | Sodium: 197mg | Fiber: 3.7g | Sugar: 11g
100-Calorie Cheese, Vegetable and Egg Muffins
Updated on January 20, 2020 by Averie Sunshine
Baked Egg Muffins — 100-calorie, portable, baked egg muffins that you can enjoy without worry! These healthy egg muffins are stuffed with protein, veggies, and cheese. The best kind of breakfast! Or snack. Or dinner.
Healthy Egg Muffins
I thought these easy baked egg muffins would be a good way to sneak in a few extra servings of vegetables and protein for my family. I was right. These egg bake muffins are a bit hit, and bonus: they’re naturally gluten-free!
I found myself grabbing one of these egg frittata muffins here and there. And here and there. Before a workout, after a workout, with dinner, for breakfast, in school lunches. We took down the dozen of these baked egg muffins in a day.
These veggie-packed egg muffins are super easy to make. I used shredded carrots, orange peppers, frozen peas and corn, but you can use almost any veggie you like. It’s the perfect produce drawer clean-out recipe.
There are 8 eggs used in the 12 muffins the recipe yields, meaning each muffin has about 50 calories each of egg (figuring 1 large egg is about 75 calories). There’s about 20 calories (or less) of vegetables per muffin. And about 20 calories (1 tablespoon) of cheese.
I actually think the muffins are about 90 calories each based on my math, but I don’t want to split hairs. If you want exact stats, plug the data into an online calculator.
The egg bake muffins are soft, yet dense and chewy. I love the texture the vegetables add and I like the surprise of biting into a juicy pea or a crispy pepper piece. Plus, adding vegetables adds fiber so you feel fuller longer.
You can make a whole batch of these healthy egg muffins in advance and keep them for up to about a week in the fridge and then just reheat them. Makes a quick on-the-go snack. However, I actually like them cold. But I also love cold pizza, so do what sounds good to you.
We loved these!
What’s in Baked Egg Muffins?
To make this easy egg muffin recipe, you’ll need:
- Shredded carrots
- Orange bell pepper
- Frozen peas
- Frozen corn
- Salt and pepper
- Shredded cheese
How to Make Egg Muffins
Liberally spray a non-stick muffin pan with baking spray. Then, toss together the veggies in a mixing bowl and fill each muffin cup 3/4 full with the mixture.
Crack the eggs into a measuring cup, season with salt and pepper, and whisk with a fork until smooth. Divide the eggs evenly between the 12 muffin cups. Sprinkle with your shredded cheese of choice, then bake.
These egg frittata muffins need to bake until the muffins are set, cooked through, and are lightly golden. Note that they will puff in the oven, but sink upon cooling.
Can I Add Other Veggies to These Egg Muffins?
Definitely! Rather than the shredded carrots, which serve to really bulk up the vegetable mixture, you could grate or dice leftover potatoes or sweet potatoes. Or work in some broccoli, asparagus, spinach, kale, or whatever is seasonal or lurking in the bottom of your produce drawer and needs to get used, stat.
Can I Use Egg Whites or Liquid Egg Replacer?
I’ve only made these baked egg muffins with whole eggs, although you could likely use liquid eggs or just whites. If you use one of these egg alternatives and this recipe turns out well for you, please let me know in a comment below!
Can I Make Mini Egg Muffins?
I used a regular muffin pan to make this egg muffin recipe, but you’re welcome to make mini egg muffins if desired. Just note that the bake time will be reduced.
Can I Freeze Egg Muffins?
I’ve never had enough leftovers to freeze, but I’m sure you can freeze these healthy egg muffins. You could reheat them in the microwave for about 30 seconds directly from frozen.
Tips for Making Healthy Egg Muffins
When making these egg bake muffins, you MUST spray the heck out of your muffin pan with non-stick spray. Then, run your finger through the spray and around the sides of the cups because every inch must be liberally coated with spray. If you miss a spot, you’ll be chiseling off stuck food with a knife. I speak from lots of experience.
If using shredded carrots in this baked egg muffins recipe, I highly recommend shredding the carrots yourself as opposed to buying bagged shredded carrots. I find bagged shredded carrots to be too big, coarse, and tough due to the preservatives added.
I topped the muffins with shredded mozzarella for extra flavor, richness, and it helps the muffins brown nicely on top. Use your favorite cheese. Or, if you’re trying to be good, omit it. Or swap it out for some bacon, leftover shredded chicken, whatever you have.
Yield: 12 Prep Time 15 minutes Cook Time 20 minutes Total Time 35 minutes
- 1 1/2 cups shredded carrots (from about 4 medium peeled and trimmed carrots)*
- 1/2 cup small diced orange bell peppers
- 1/2 cup frozen peas (I didn’t thaw)
- 1/2 cup frozen corn (I didn’t thaw)
- 8 large eggs
- salt and pepper, to taste
- 12 tablespoons shredded cheese, divided (I used Mozzarella)
- Preheat oven to 375F. Spray a Non-Stick 12-Cup Regular Muffin Pan extremely well with cooking spray. Spray the base of the cavities and sides, then run your finger over the sides so that every inch is liberally coated with spray or you will be chiseling off stuck food; set pan aside.
- In a large bowl add carrots, peppers, peas, corn (or mix and match with your favorite vegetables; read blog post for suggestions) and toss to combine.
- Loosely pile about 3 tablespoons of vegetable mixture to each muffin cavity, or enough so that each is filled to about 2/3 to 3/4 full; equally distribute filling mixture among cavities until gone; set pan aside.
- In a 2-cup glass measuring cup (the measuring cup makes for easy pouring), crack the eggs and lightly beat with a whisk.
- Add the salt and pepper, to taste, and whisk to combine.
- Pour about 2-3 tablespoons of egg into each cavity, equally distributing among the cavities. They will be about 3/4 full after being topped off with egg.
- Top each cup with a generous pinch of cheese, about 1 tablespoon each.
- Bake for about 18 to 20 minutes, or until muffins are set, cooked through, and are lightly golden. They will puff in the oven, but sink upon cooling.
- Allow muffins to cool in pan on top of a wire rack for about 10 minutes before removing. You will likely need to rim each cavity with a small knife to help dislodge muffins. I find it easiest to rim with a knife and then ‘pop’ the muffin out using a small spoon.
- *I recommend shredding the carrots yourself as opposed to buying bagged shredded carrots which I find to be too big, coarse, and tough due to the preservatives added.
- Muffins will keep airtight for up to 1 week in the fridge; reheat gently in the micro or serve cold.
Amount Per Serving: Calories: 100 Total Fat: 6g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 131mg Sodium: 133mg Carbohydrates: 6g Net Carbohydrates: 0g Fiber: 1g Sugar: 2g Sugar Alcohols: 0g Protein: 7g
More Healthy Breakfast Recipes:
Healthy Mexican Breakfast Bowl — Say hello to this high protein, lower-carb meal that’s EASY, ready in 5 minutes, naturally vegetarian and gluten-free, and so TASTY!! Great for light lunches and meatless dinners!!
Asparagus, Peas, and Smoked Gouda Frittata — Even the pickiest eaters will eat green vegetables in this healthy & easy 25 minute recipe!
Fruit and Granola Yogurt Bowls – Get ready for the BEST tasting vegan yogurt topped with fresh fruit, granola, chia seeds, and more!! So much YUMMIER than a piece of toast for breakfast!!
Sweet Potato and Mozzarella Egg Skillet (GF) — Easy, cheesy comfort food that’s ready in 15 minutes!
Egg-in-a-Hole Avocado Toast — Slathering warm egg in a hole toast with a creamy chive and lime-scented avocado spread is beyond DELICIOUS!! This avocado toast with egg is EASY, ready in 15 minutes, and perfect ANYTIME!!
White Cheddar and Dijon Baked Eggs — Serve with toast or a salad for lunch or brinner, or with French toast or pancakes for breakfast. Cozy, comforting, and almost no dishes!
Kale and Tomato Frittata — This frittata is healthy and I love the texture contrast between the tender eggs, chewy kale, and juicy tomatoes in this frittata.
posted in 30-Minute Meals, All Recipes, Bread, Rolls, Muffins & Breakfast, Eggs, Eggs, Entrees, Gluten-Free, Muffins, Sides, Salads & Vegetables, Vegetarian
I’m thrilled to share a parent-approved toddler and baby muffin recipe that my daughter loves. These easy and healthy mini muffins combine banana, applesauce, oats, and your choice of add-in like blueberries or small pieces of chopped apple. The batter comes together in a blender and the muffins freeze wonderfully.
As we quickly approach Noelle’s 1st birthday, my heart is full of gratitude for the unsurpassable amount of joy the past year has brought us. She’s our 1st born, our little miracle, our rainbow baby after pregnancy loss, and the reason I’m a strong mama today. I remember 1 year ago: almost 9 months pregnant, a big ball of nervous anxiety, scared and excited for the unknown. And now I’m confidently giving advice to pregnant and new mamas! The first year is magical, beautiful, challenging, and certainly transformative.
In addition to the joy, I’m also thankful for the items that’ve made the past 340 days a little easier on us!! Today I’m sharing 10 baby essentials that we love as well as a baby-friendly recipe. Whether you’re a seasoned parent, new parent, parent-to-be, or are looking for useful baby gifts, I hope you find this post helpful.
How to Make Baby Muffins
We had a difficult time introducing chunkier solids to Noelle. She loved her pureed fruits and vegetables, but it took a long month of trial-and-error with “real” food. Once she began enjoying soft foods like scrambled eggs and small pieces of fruit, I made her homemade muffins. She loved them and I felt so proud! To this day, these muffins are her favorite. Doesn’t eat anything quicker. This recipe is a goldmine.
These apple banana oat muffins:
- naturally sweetened
- made with real food, no preservatives
- fruit and oats
- no flour
- gluten free if using certified GF oats
- taste delicious for adults too!!
- adaptable with plenty of substitution suggestions
- freeze wonderfully
And, as a busy parent, you’ll be happy to know that the muffins are SO EASY! You put all the ingredients in a blender or food processor, which breaks down the banana and oats, pour into muffin liners, and bake. That’s it.
I made 2 batches before we left for vacation and keep them in the freezer. Heat up/thaw 1 or 2 whenever you need them!
Baby Stuff We Love
By popular request, here are some baby items that we love. This list doesn’t include basics like crib, bottles, stroller, car seat, etc. Rather, these are all some extras that (1) made life easier and (2) our daughter enjoys too!
- Wubbanub pacifier – LOVES IT! The soft giraffe sits flat on her chest, so it wasn’t prone to toppling over when she was really young.
- Flappy the Elephant – Such a sweet toy that swings and flaps its ears. Our friends had it and Noelle enjoyed playing with it while we visited, so I bought her one. It’s still her favorite toy, after her stacking cups of course…
- Stacking Cups – Her favorite and so inexpensive! Brightly colored, numbered, and easy for babies to grip. I stack them up and she loves knocking them down. She’s playing with them as I type this! Clapping them together because she loves the sound.
- Portable Playpen – Before she began crawling all over, Noelle spent most of her time rolling around and playing in here. It’s pretty roomy and fits lots of toys– and parents, too! Even though it’s big, it folds up easily and is convenient to bring anywhere. We even brought it on vacation. Now that she can pull herself up, she holds on and takes sideway steps around the interior. She loves it!
- Kick ‘n Play play mat – Before Noelle could roll over, this was her whole world! It’s a little activity “gym.” Babies reach for the toys above them and kick the piano. And the piano is detachable, so now that she sits and stands, she plays with it separately. Warning: you’ll quickly memorize the tunes the keys play and hymn them in your sleep.
- Baby Einstein Musical Toy – Such a cute toy with bright lights, a fun button to push, and lots of soothing (not silly!) music. Keeps babies busy and smiling! One thing: I didn’t give it to Noelle until she could sit up because it’s rather heavy for smaller hands and, while laying down, it could slip out of hands and bump their heads.
- Books! Some of our favorites are Pout-Pout Fish, Giraffes Can’t Dance, , Snuggle Puppy (and anything by Sandra Boynton. Silly, cute, fun books! Get them all!), On The Night You Where Born, and If Animals Kissed Goodnight.
- Baby Girl Knitted Hat – With the little pom poms and bow, this is the cutest chilly weather hat! I bought the size small and when she grew out, I bought the medium. It’s soft, stretchy, and warm.
- Favorite Teether – I bought a lot of teething toys and Noelle LOVES this one. Bonus that it’s a cupcake. Also fabulous: the banana teether.
None of this is sponsored– just truly items we’ve all enjoyed!
Let me know if your babe enjoys the muffins too. And steal a taste– they’re good!
Easy, quick, and healthy baby-friendly mini muffins made from banana, applesauce, and oats. Mixed in the blender and poured into muffin liners, this make-ahead recipe couldn’t be easier.
- 1 and 1/4 cups (100g) old-fashioned whole rolled oats, plus extra for topping
- 1 large ripe banana
- 1/3 cup (60g) unsweetened applesauce, plain yogurt, or fruit/veggie puree
- 1 large egg
- 2 or 3 Tablespoons coconut sugar, maple syrup, or other desired sugar*
- 1 teaspoon ground cinnamon
- 1 and 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/8 teaspoon salt
- 3/4 cup add-ins such as peeled diced apple, pear, or berries*
- Preheat oven to 350°F (177°C). Spray a 24-count mini muffin pan with nonstick spray or use mini muffin liners. If using liners, grease the liners.
- Place all of the ingredients in a blender or food processor, in the order listed, except for the 3/4 cup of add-ins. Blend or process until combined. Stir in the add-ins. Divide evenly between muffin liners. Top with a few oats, if desired.
- Bake for 13-15 minutes or until a toothpick inserted in the center of a muffin comes out clean. Allow to cool for 10 minutes in the pan. Remove and cool completely before serving.
- Muffins stay fresh covered at room temperature for up to 2 days or in the refrigerator for up to 1 week.
- Make Ahead Instructions: For longer storage, freeze muffins for up to 3 months. Allow to thaw on the counter or defrost in the microwave.
- Special Tools: Vitamix | Ninja Food Processor | Colorful Baking Liners | Mini Muffin Pan
- Important: Consult with pediatrician about any possible allergies your baby may have before trying. The only substitutions I’ve tried are listed in the ingredients, but feel free to play around with the recipe using your best judgement!
- Sugar: I usually prepare the muffins with 2 and 1/2 Tablespoons of coconut sugar.
- Add Ins: I made the pictured muffins with finely diced apple and blueberries. Apples get nice and soft, but the blueberries can be a little messy with little self-feeding hands. Noelle also enjoys them with diced strawberries.
- Muffin Liners: If using muffin liners, grease the liners or spray with nonstick spray. Warm muffins will stick otherwise. With the first batch I made, I didn’t grease the liners and they stuck. However, the muffins peeled out easily after refrigerating.
- Standard Size Muffins: Add 1/3 cup oats to the recipe, adding them to the blender with everything else. Spoon the batter into liners, filling them all the way to the top. Top with a few oats, if desired. Bake for 5 minutes at 425°F (218°C) then, keeping the muffins in the oven, reduce the oven temperature to 350°F (177°C). Bake for an additional 16-17 minutes or until a toothpick inserted in the center comes out clean. The total time the standard size muffins take in the oven is about 22-23 minutes, give or take.
Healthier Chocolate Mini Muffins
Jan 04 posted by Beth @ The First Year on January 4, 2017
VIDEO RECIPE! Learn how to make our healthier chocolate mini muffins!
My friend Hannah is obsessed with my healthier chocolate cake recipe. But here’s the kicker, she’s never had it.
I think she secretly wishes I would make that recipe every Wednesday and bring it to our bible study. But I don’t get the chance to re-make a lot of my own recipes when there are new recipes to be made!
So I decided to re-make the healthier chocolate cake recipe into a muffin recipe for our bible study cookie exchange.
Yes, I brought muffins to a cookie exchange.
But I was really killing 2 birds with one stone – I got a new recipe made and I didn’t have to spend extra time making something special for the exchange. That’s called working smarter folks!
The biggest draw about this recipe is that it’s healthier because there’s no granulated sugar, oil or butter!
I will point out the obvious – this recipe calls for chocolate chips, which aren’t free from refined sugar. I’m okay with eating chocolate chips (this girl is a dessert blogger!). But you can choose to leave them out or use a healthier chocolate chip alternative like cocoa nibs.
Remember, these are healthier – I didn’t say they are the most healthy chocolate muffins on the planet ever and are zero calories.
But for a girl who uses a lot of butter, sugar and powdered sugar (think CAKE!) these healthier chocolate muffins really are healthier when compared to some of the other things I make!
I use my mini muffin pan all the time and actually prefer to make mini muffins over regular sized ones because my brain thinks I have more muffins that way.
I know it actually yields the same amount either way, but I like mini things. Especially mini things with chocolate 🙂
This recipe makes 24 mini muffins or 12 regular sized muffins. See the baking directions below.
Yield: 24 mini muffins or 12 regular muffins
Total Time:30 minutes
These are the BEST healthier chocolate mini muffins with no granulated sugar, butter or oil in the recipe! Make healthier chocolate muffins with bananas, greek yogurt, and honey.
- 1 & 1/2 bananas, ripe
- 1/4 cup greek yogurt (vanilla or plain)
- 1/4 cup honey
- 1 tsp vanilla extract
- 1 egg
- 3/4 cups all purpose flour or whole wheat flour
- 2 tbsp cocoa powder
- 1 tsp baking soda
- 1/4 cup mini chocolate chips
- Preheat the oven to 350º F.
- Line a mini muffin pan or regular muffin pan with muffin liners.
- In a mixing bowl beat the bananas with an electric mixer until pureed.
- Add in the greek yogurt, honey, vanilla extract and egg, mixing by hand with a spatula.
- Add the flour, cocoa powder, and baking soda, mix until incorporated.
- Add the 1/4 cup of chocolate chips (mini or regular), mix.
- Use a cookie scoop to fill the muffin cups about 2/3 full.
- Bake MINI MUFFINS for 11-14 minutes or bake REGULAR MUFFINS for 19-22 minutes or until toothpick inserted in the center comes out clean.
(may include affiliate links) posted in Breakfast, Brownies & Bars, Healthier, Healthier, Miscellaneous Desserts
14 Nutritious Muffin Recipes That Won’t Wreck Your Diet
Bake these healthy muffins for a simple and portable breakfast. By Asia Bradlee· 6/25/2015, 1:01 p.m.
Muffins photo via Katrin Morenz/flickr
When you’re craving that extra hour of sleep and wake up late, there’s definitely no time to make breakfast. Muffins are an easy, grab-and-go option for those hectic mornings, but they’re often filled with refined carbohydrates and piles of processed sugar. To avoid the sugar crash, make muffins nutritious with whole grain flour, nuts, natural sweeteners, and fruit. Below, our list of 14 healthy muffin recipes that will keep you energized all morning.
1. Apricot-Date Seed-uction Muffins
via Petit World Citizen
The ideal muffin for those who are following a gluten-free diet, these muffins are made almost entirely of nuts and seeds. For extra flavor, roast the ingredients beforehand.
2. Chocolate Muffins
via Yes I Am Vegan
Thanks to a healthy flour made from ground almonds and oats, even chocolate muffins can be nutritious. It helps that these muffins are oil-free and sweetened with dates and bananas.
3. Strawberry-Banana Quinoa Muffins
via Climb Eat Cycle Repeat
This recipe uses cooked quinoa and whole wheat pastry flour for a dose of filling whole grains. Not a fan of strawberries? Sub in any type of frozen fruit.
4. Vanilla Bean Blackberry Muffin
via Chocolate Covered Katie
If you can’t find vanilla bean paste, vanilla extract works just as well. Try substituting maple syrup or honey for Xylitol or other sweeteners to keep these muffins as unprocessed as possible.
5. Cherry Zucchini Muffins
via The Foodie and The Fix
This recipe uses zucchini to add extra nutrition while keeping the muffins moist. For a decadent-feeling touch, make an optional frosting from Greek yogurt, coconut oil, and low-fat cottage cheese.
6. Lemon Raspberry Muffins
via The Free From Kitchen
Made with lactose-free milk and gluten-free flour, these muffins are perfect for those with dietary restrictions. The batter also only yields six muffins, so portion control will be a little easier.
7. Whole Wheat Carrot Cake Muffins
via Fannetastic Food
For a morning energy boost, try this recipe. The muffins are loaded with fresh carrots, nuts, spices, and raisins.
8. Pineapple Coconut Muffins
via Hold the Grain
Coconut fans, listen up. This paleo recipe uses coconut flour—which provides a generous amount of fiber without packing on carbs—as well as coconut cream and coconut oil.
9. Oatmeal Date Protein Muffins
via Kleinworth and Co.
Scoops of protein powder make these muffins a filling breakfast or an effective post-workout snack. Don’t hesitate to add some extra dried or fresh fruit into the batter.
10. Almond Mango Muffins
via Pickled Plum
These healthy muffins use hazelnut meal instead of flour, keeping them gluten-free. Try making your own by roasting hazelnuts, peeling off the skin, and breaking them down in a food processor.
11. Avocado Quinoa Breakfast Muffins
via Archana’s Kitchen
In this recipe, avocado is substituted for butter. Since this recipe is fairly basic, get creative and add your choice of fruits and nuts.
12. Coffee Protein Muffins
via Southern In Law
This recipe calls for protein powder, so if yours is sweetened, use less maple syrup to compensate. To keep the muffins fresh, store them in the fridge or freezer and eat later.
13. Healthy Greek Yogurt and Honey Blueberry Muffins
via Baker by Nature
The classic blueberry muffin is lightened up with whole wheat flour, coconut oil, and Greek yogurt. Depending on personal preference, either coconut oil or olive oil can be used.
14. Morning Glory Muffins
via PDX Food Love
Whole wheat flour and oat bran add a large amount of fiber, while carrots, apples, nuts, and raisins provide nutrients and healthy fat. Be sure to add the liquid mixture into the dry mixture and don’t over-stir.