Whole-Grain Wild Blueberry Muffins

whole grain wild blueberry muffins
Kaleigh McMordie, MCN, RDN, LD
Total Time: 30 min
Prep Time: 10 min
Cook Time: 20 min
Servings: 12 (1 muffin each)

Nutrition Highlights (per serving)

105 calories
1g fat
23g carbs
3g protein
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Nutrition Facts
Servings: 12 (1 muffin each)
Amount per serving  
Calories 105
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 0%
Cholesterol 1mg 0%
Sodium 133mg 6%
Total Carbohydrate 23g 8%
Dietary Fiber 2g 7%
Total Sugars 11g  
Includes 8g Added Sugars 16%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 105mg 8%
Iron 1mg 6%
Potassium 106mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

A blueberry muffin is a seemingly innocent breakfast from the sound of its name. How could something with fruit be unhealthy, right? Unfortunately, most blueberry muffins—and other kinds for that matter—are just glorified cupcakes that are twice the size and often contain a ton of sugar, so if you’re craving a muffin, your best bet is to make a batch yourself.

These whole-grain wild blueberry muffins are made with whole-wheat flour for extra fiber and tasty wild blueberries for sweetness with less sugar. Blueberries are a fantastic source of antioxidants and have been shown to help fight inflammation and reduce the risk of chronic disease and cancer.

Homemade blueberry muffins pair well with some fruit and yogurt or eggs for breakfast. If your mornings are chaotic, they’re also easy to grab on your way out the door in the morning. One batch makes 12 muffins, so you can always freeze half of them for later.

Ingredients

  • 1 1/2 cups + 2 tablespoons white whole-wheat flour, divided
  • 1/2 cup sugar
  • 1/2 tbsp baking powder (low sodium if possible)
  • 1 tbsp lemon zest
  • 1 cup skim milk
  • 1/4 cup plain nonfat Greek yogurt
  • 2 large eggs
  • 2 tsp vanilla extract
  • 1 cup frozen wild blueberries

Preparation

  1. Heat oven to 400F. Spray a standard muffin tin with cooking spray, or line with muffin liners and then spray with cooking spray.

  2. In a large bowl, whisk 1 1/2 cups flour, sugar, baking powder, and lemon zest.

  3. In a separate bowl, whisk together wet ingredients: milk, yogurt, eggs, and vanilla. Pour into dry ingredients and stir gently until just combined.

  4. In a small bowl, toss blueberries with remaining 2 tablespoons flour. Gently fold into the batter.

  5. Scoop the batter into the muffin tin, filling about 3/4 of the way full. Bake 15 to 20 minutes or until a toothpick inserted into the center comes out clean.

  6. Cool 10 minutes before removing muffins from the pan.

Variations and Substitutions

  • Substitute fresh blueberries or regular frozen blueberries if wild blueberries are unavailable.
  • To keep these muffins lower in sodium, you can choose to leave out the baking soda since this is a big source of sodium in most baked goods. Low-sodium baking powder is ideal if you're watching your intake, but regular will work, too.

Cooking and Serving Tips

  • As with any muffins, stir the batter until just moistened and very gently fold in the blueberries to keep the muffins light and airy. Over-stirring will yield tougher, denser muffins.
  • Store in an airtight container on the counter or in the refrigerator.
  • You can also freeze muffins to thaw and reheat as needed.

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  1. Johnson SA, Arjmandi BH. Evidence for anti-cancer properties of blueberries: a mini-reviewAnticancer Agents Med Chem. 2013;13(8):1142-1148. doi:10.2174/18715206113139990137