The Best Healthy Muffin Recipes, According to Nutritionists

Courtesy of Shannon A. Garcia, MDS, RD

Savory Breakfast Muffins

When it comes to healthy muffin recipes, savory can be unexpected, but it usually means less sugar. “These muffins are both sweet and savory and packed with protein and fiber,” says Shannon A. Garcia, RD, a food blogger at KISS in the Kitchen in San Antonio. “They are lightly sweetened with maple syrup and are guaranteed to be a crowd pleaser.”

Makes 18 muffins

Ingredients:

  • baking spray
  • 2 cups gluten-free oat flour
  • 2 cups superfine blanched almond flour
  • ½ tsp. salt
  • 1½ tsp. sodium carbonate
  • 4 eggs, lightly beaten
  • ½ cup maple syrup
  • 1 cup unsweetened almond milk (or dairy-free milk of your choice)
  • 2 tablespoons. melted butter
  • 2 tsp. apple cider vinegar (or fresh lemon juice)
  • 2½ cups sharp cheddar cheese, divided
  • 1 cup cooked and crumbled bacon

Instructions:

Preheat oven to 350 degrees F. Coat insides of 18 muffin cups with avocado oil or cooking spray of your choice. Mix the oat flour, almond flour, salt and baking powder in a large bowl.

In a separate large bowl, combine the eggs, maple syrup, almond milk, butter, and apple cider vinegar until well blended. Add the dry ingredients to the wet ingredients and stir until just blended.

Fold in 1½ cups of cheese. Divide the batter evenly between 18 muffin cups, until three-quarters full. Bake for 15-18 minutes, until inserted toothpick comes out clean or crumbly. Remove from the oven.

Top muffins with crumbled bacon and 1 cup cheese. Return the muffins to the oven and cook for an additional 2-3 minutes, until the cheese has just melted. Remove the muffins from the oven and let them cool for 10 minutes. Remove from pan and place on a wire rack to cool completely.

oatmeal muffins with blueberriesThanks to Marie Dittmer, MA, RDN

Blueberry Oat Muffins

Let’s face it: Blueberry muffins are a morning staple. But wouldn’t it be nice if they were healthy? “Breakfast just got better with these delicious homemade blueberry oat muffins,” says Marie Dittmer, RDN, owner of Healthy Ideas Place. “Filled to the brim with fresh blueberries and whole grains, these muffins are nourishing and filling.”

Makes 18 muffins

Ingredients:

  • baking spray
  • 2 cups whole-wheat puff pastry flour
  • 1 cup old-fashioned oats
  • 2 tablespoons. ground linseed
  • 2/3 cup sugar
  • ½ tsp. salt
  • 1 tbsp. baking powder
  • 2 eggs
  • ½ cup vegetable oil
  • ½ cup Greek yogurt
  • ½ cup milk
  • ½ tbsp. vanilla extract
  • 1 tbsp. fresh lemon peel
  • 1½ cups fresh blueberries
  • 1 tbsp. turbinado sugar

Instructions:

Preheat the oven to 400 degrees F. Coat the bottoms of muffin cups with cooking spray or line them with paper muffin cups. In a large bowl, combine the flour, oats, flaxseed, sugar, salt and baking powder. In a separate, smaller bowl, whisk together the eggs, oil, yogurt, milk, vanilla, and lemon zest.

Make a well in the center of the dry ingredients and pour the egg mixture into the dry ingredients. Gently mix all ingredients until dry ingredients are evenly moistened. Fold the blueberries into the batter. Do not mix for too long.

Fill muffin cups two-thirds to three-quarters full. Sprinkle the muffins with turbinado sugar. Place the muffins in the oven and bake for about 15 minutes, or until the muffins are golden brown. Remove from oven and let cool immediately on a wire rack.

vegan spinach muffinsThanks to Erin Cooper, RD

Vegan spinach muffins

Spinach in a muffin? Yes, it’s a thing. “These airy and festive vegan muffins are made with whole-wheat flour and sweetened with bananas and a hint of maple syrup,” says Erin Cooper, RD, a food blogger at Cashews & Quinoa in San Clemente, California. Plus, they’re packed with a punch of spinach!

For 12 muffins

Ingredients:

  • baking spray
  • 1 “linseed egg” (1 tbsp. flaxseed meal + 2½ tbsp. water)
  • ¾ cup almond milk
  • ½ cup coconut oil, melted
  • ⅓ cup maple syrup
  • 1 tsp. vanilla extract
  • 1 large, very ripe banana
  • 6 ounces baby spinach
  • 2 cups whole wheat flour
  • 1½ tsp. cinnamon
  • ½ tsp. sodium carbonate
  • 2 tsp. baking powder
  • ¼ tsp. salt

Instructions:

Preheat oven to 350 degrees F. Prepare a muffin tin with cooking spray or muffin liners. In the bowl of your blender, combine water and flaxseed meal. Stir to combine and let stand for 10 minutes until jelly. Once the flax egg is set, add almond milk, coconut oil, maple syrup, vanilla, banana and spinach. Blend until well blended and spinach is incorporated.

Add flour, cinnamon, baking powder, baking soda and salt. Blend until just blended, stopping frequently to scrape the sides of the bowl. Fill each muffin tin three quarters to the top. Bake for 20-25 minutes, or until golden brown and a toothpick inserted in the center comes out clean.

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