Blueberry (protein and fiber) Muffins

There’s nothing quite like the yumminess of a blueberry muffin to kick off your day or treating a it like a mini, made just-for-you bite size cake after lunch, but often they offer little nutritional value – other than adding to your fat and calorie count for the day! Seriously, Starbucks’ blueberry muffins have almost 400 calories, 20 grams of fat and 30 grams of sugar, with just a touch of fiber and protein.

Mission accepted: why not have a delicious blueberry muffin with whole grains, fiber, protein and a totally acceptable calorie and fat count?! I found a delicious Cooking Light muffin recipe to cut the calories and fat more than in half, and bolstered the fiber and protein by adding greek yogurt and flax seeds – and tossing in the blueberries for some antioxidants to boot!

These freeze fantastically so if you don’t plan on eating them (or don’t want to!) in a few days, you can pop them out one at a time as needed, into the microwave for a minute and enjoy! If you don’t have buckwheat flour, use all whole wheat – and remember that the combination of whole wheat flour and greek yogurt definitely makes for a more dense muffin…more to love!

Blueberry Protein Fiber Muffins
Ingredients

  • Cooking spray
  • 1 cup whole wheat flour
  • 1/2 cup buckwheat flour
  • 1 cup regular oats
  • 1/2 cup lightly packed brown sugar
  • 2 tablespoons ground flax seeds
  • 2 teaspoons baking soda
  • 1/4 teaspoon salt
  • 1/2 cup plain fat-free greek yogurt
  • 1/2 cup vanilla fat-free greek yogurt
  • 1 cup mashed ripe banana (about 2)
  • 1 large egg
  • 1 cup frozen blueberries
  • 3/4 cup chopped walnuts
  • 1 tablespoons ground flax seeds
  • 1 teaspoon brown sugar

Preparation

  1. Preheat oven to 350°.
  2. Coat muffin tin with cooking spray.
  3. Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in blueberries and walnuts. Spoon batter into prepared muffin cups. Mix together brown sugar and remaining flax seeds, and sprinkle evenly on top of muffins.
  4. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.

Based on Morning Glory Muffins from Cooking Light
Charlotte Moore, Toronto,
JULY 2007

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