Healthy Blueberry Muffin Recipe
This simple blueberry muffins recipe makes moist and fluffy muffins with whole wheat flour, heart-healthy oats, and as many blueberries as you can squeeze into the batter. So, say goodbye to box mixes for good as once you tries these you won’t go back!
What are the benefits of Blueberries?
1. Blueberries Are Low in Calories But High in Nutrients
Blueberries are among the most nutrient-dense berries. A 1-cup serving of blueberries contains (Source):
- Fiber: 4 grams
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
- Small amounts of various other nutrients
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.
2. Blueberries are the King of Antioxidant Foods
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects (Source).
3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer
Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur tens of thousands of times per day in every cell in your body. It also plays an important role in the development of diseases like cancer (Source). Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.
4. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged
Oxidative damage is not limited to your cells and DNA. It is also problematic when your “bad” LDL cholesterol is oxidized. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart (Source).
5. Blueberries May Lower Blood Pressure
Blueberries appear to have significant benefits for people with high blood pressure. In an eight-week study, obese people who had had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces of blueberries per day (Source).
7. Blueberries Can Help Maintain Brain Function and Improve Memory
Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function. They appear to benefit aging neurons, leading to improvements in cell signaling. In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function (Source).
7. Anthocyanins in Blueberries May Have Anti-Diabetes Effects
One cup holds 15 grams of sugar, which is equivalent to a small apple or large orange. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism (Source, Source).
8. May Help Fight Urinary Tract Infections
Urinary tract infections (UTIs) are a common problem for women. It is widely known that cranberry juice can help prevent these. Though because blueberries are closely related to cranberries, they have many of the same active substances as cranberry juice (Source).
9. Blueberries May Reduce Muscle Damage After Strenuous Exercise
This is driven partly by local inflammation and stress in your muscle tissue (Source). Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.
What makes these blueberry muffins healthy?
These muffins are more healthy than your average blueberry muffins. They’re made with 100% whole wheat flour. Whole wheat flour offers whole-grain nutrients and extra fiber.
They are also naturally sweetened with honey or maple syrup, which gives a subtle honey or maple flavor to the muffins. They’re lower in overall sugar content compared to coffee shop muffins or boxes of mix.
Can you make these into Keto Blueberry Muffins?
Of course! By change out a few ingredients such as the whole wheat flour and the oats and using almond flour you most definitely can make these muffins keto-friendly.
Healthy Blueberry Muffins
- 1 1/2 c whole wheat flour You can also substitute and use almond flour
- 3/4 c old-fashioned rolled oats
- 1 tsp baking powder
- 1 c honey or maple syrup I like to do a 50/50 of both.
- 1/2 tsp ground cinnamon Optional
- 1 c Milk Almond or regular non-fat milk
- 1/4 c unsalted butter melted and cooled
- 2 eggs room temperature
- 2 tsp pure vanilla extract
- 1 c blueberries fresh or frozen - do not thaw.
- Preheat to 400 degrees F.
- Lightly coat a standard muffin with nonstick spray or line with paper liners, then coat the liners with nonstick spray. Then set aside.
- In a mixing bowl, stir together flour, rolled oats, brown sugar, baking powder, and cinnamon.
- In a separate bowl, whisk together the milk, butter, eggs, and vanilla.
- Make a well in the center of the dry ingredients, add the wet ingredients to the well, then carefully stir together until blended.
- Gently toss the blueberries in and then fold them into the batter,
- Divide the batter among the prepared muffin cups. Bake for 16 to 18 minutes and a toothpick inserted in the center, comes out clean.
- Remove from oven, and let cool in the pan for 5 to 10 minutes, then transfer to a rack to cool completely.
Blueberry Muffin Recipe Tips
You can make these muffins with fresh or frozen blueberries. Do not defrost frozen blueberries before using; just stir the frozen blueberries into the batter as directed.
These muffins taste best after they’ve had time to cool completely. Or better yet, let them rest for a couple of hours at room temperature before serving. This is true for most baked goods!
I love this muffin pan so much by Wilton. I don’t even have to grease it, thanks to the non-stick coating. Clean-up is a breeze, too!