Start Your Day with Slimming Blueberry Muffins

by Allen Gil August 12, 2015

Start Your Day with Slimming Blueberry Muffins

Muffins are an American fave, but unfortunately many of them can pack in the calories and fat like crazy! Baking with fruit (like blueberries, in the summer) can be a great way to incorporate antioxidants and fiber to our food. Experimenting in the kitchen is fun and it can be shared with family and friends.

A great way to have your muffins (and eat them, too!) is to make smart substitutions to the recipe. Let’s take a look at a few ways you can bump up the nutrition and cut down on the guilt in healthy blueberry muffins you can have ready for breakfast all week long!

Check out the recipe at the end that puts all of these swaps into action!

Swap White Flour for Whole Wheat Flour to Increase Fiber

All muffins call for flour, but using half or ¾ whole wheat flour in place of the white flour the recipe calls for will increase the amount of fiber in them (by 2 to 4 grams, depending on the brand.)

Cooks that have experimented more with this type of baking recommend using up to ¾ whole wheat flour (instead of ALL wheat flour) to preserve the texture of the muffin.

Smart Sugar Substitutions Keep it Sweet

The next ingredient in muffins is sugar. You can substitute white sugar with a mix of honey and brown sugar. We’ve already discussed how the body metabolizes sugar the same way, no matter the type of sugar, and how consuming excess added sugar can contribute to weight gain. In the case of a recipe, everything is carefully measured so you won’t end up adding an excessive amount. Also, brown sugar and honey contain a little more vitamins, minerals, and antioxidants than white sugar, according to the National Honey Board.


Fix the Fat with Greek Yogurt

Muffins also require some type of fat to provide moisture in the mix. This recipe calls for mashed bananas and Greek yogurt as a replacement for oil. Mashed bananas provide vitamins like potassium and also fiber. Greek yogurt is high in protein and it also provides healthy probiotics. These two ingredients will make the muffins soft and moist. 


Flax Meal: Alternative to Eggs?

Next, muffins need a binder. Eggs are usually used at this point (and so does this recipe) but I know that substituting flax seed meal will also provide you with the texture you are looking for. Flax seeds are packed with fiber and omega-3 fatty acids and have no cholesterol. To replace 1 egg, use 1 Tbsp of golden flaxseed meal in 3 Tbsp of water. Golden flax seeds are better for baking because they don’t turn your food a darker color.


Dairy, Soy or Almond Milk

Lastly, the recipe calls for ¾ cup of milk. The good news is that you can use any milk you like: whole, skim, almond, rice or soy. I always have almond milk in my fridge, so that’s what I would use for this recipe.


Sweet and Guilt-Free Healthy Blueberry Muffins (For Breakfast!)


  • 2 and 1/2 cup (315g) white whole wheat flour (or mix of whole wheat and all-purpose)
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/4 cup (85g) honey
  • 1/2 cup (100g) light brown sugar, loosely packed (or dark brown sugar)
  • 1 cup mashed very ripe banana (about 2 large very ripe bananas)
  • 1/4 cup (60g) nonfat vanilla greek yogurt (or any yogurt)
  • 1 large egg, beaten
  • 3/4 cup (180ml) milk (almond milk, soymilk, cow's milk, rice milk)
  • 1 and 1/4 cup (215g) fresh or unthawed frozen blueberries


  1. Preheat oven to 325F degrees. Spray 15 muffin tins with nonstick spray. Set aside.
  2. In a large bowl, gently toss the flour, baking soda, salt, and cinnamon together until combined. Set aside.
  3. In a separate bowl, mix the honey and brown sugar together - it will be thick and lumpy. Try to get out as many lumps as you can - a fork works well to break it up. Add the mashed banana, yogurt, and beaten egg. Slowly pour the wet ingredients into the dry ingredients. Gently begin to fold it all together. It will be very thick. Add the milk slowly and continue to gently mix the ingredients together. The milk will thin everything out, but the batter will still remain thick. Gently fold in the blueberries. Do not overmix the batter, which will lend tough, dry muffins.
  4. Divide the batter between 15 muffin tins. Fill all the way to the top. Bake the first 12, then the last three in another batch. Fill the empty muffin tins halfway with water in the 2nd batch to ensure even baking. Bake for 17-18 minutes OR until very lightly browned on the edges. A toothpick inserted in the center should come out clean. Allow the muffins to cool completely.
  5. Makes 15 muffins. Each muffin is 131 calories each based on using nonfat vanilla greek yogurt and unsweetened almond milk. Muffins taste best the next day, like most banana bread recipes. Muffins remain fresh and moist stored at room temperature for up to 5 days.

Allen Gil
Allen Gil


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