July 4, 2022

Healthy Oatmeal Blueberry Muffins – No flour No sugar

These healthy oatmeal blueberry muffins do not require any sugar, oil or flour. They can be a good breakfast option if you are in a rush, or a healthy snack if you feel like eating something sweet. Because all ingredients that are used are healthy and nutritious you can enjoy them everyday and feel good about it. It is almost like eating an oatmeal from a muffin tin.

For detailed instructions visit Healthy Blueberry Oat Muffins video:

Why are muffins unhealthy?

Muffins that you buy at a store, in a bakery, or even the ones you prepare from a box, are calorie dense and tend to include lots of sugar, butter, or oil. They are designed to taste so good that you will come for more. In some places (like Dunkin Donuts for example) muffins have more calories than donuts! That is not a healthy muffin. Eating just one muffin like that a day for breakfast will ruin your diet because it will start you off with 400 – 500 empty calories that will not fill you up. I can eat 3 muffins like that, easily! and still be hungry.

Can muffins be healthy?

Yes, muffins can be healthy.

First, make them at home from scratch with full control of the ingredients.
Second, use good, nutrient dense, wholesome ingredients

When I started experimenting with substitutions, like oats for flour, yogurt instead of butter, I was amazed with the results each time. Nowadays, I do not even eat the regular muffins anymore, they do not taste as good to me as the ones I make myself.

Healthy breakfast or snack muffins

Here are just a few recipes that you can visit next for more inspiration:

Strawberry Oat Muffins – High Protein Snacks

Low Calorie Pumpkin Muffins

Banana Oat Muffins with Cranberries – No Sugar

What is the secret to good healthy oatmeal blueberry muffins?

Choose good ingredients and proportions. The batter can not be too dense – this will result in dense and dry muffins. If the batter is too runny, the muffins will be mushy and doughy.
Do not over mix the batter.
Prepare dry ingredients separately from wet ingredients and combined them. This way you reduce the risk of overmixing.

Add your additional ingredients like blueberries, apples, chocolate or nuts at the very end – when the batter is ready
Use a good muffin pan. I like this silicon muffin pan with steel frame because the muffins come right out after baking without sticking and I never use cooking sprays.
Use ice cream scoop to divide the batter into muffin tins. This way you create more even muffins and they will bake the same.

Make sure not to overfill the tins. The batter will rise when it is baking. 3/4 of a tin is the best bet for a perfect muffin.

healthy blueberry oatmeal muffins batter

What will you need to make healthy oatmeal blueberry muffins

Oats – old fashioned oats are the best. They need to be grinded to a fine flour. You can also buy oat flour
Eggs – large whole eggs
Bananas – very ripe bananas. They are the best and sweetest when they start getting brown spots. I am suing bananas for moisture and sweetness so it is important they are very ripe.
Yogurt – Greek non fat yogurt
Sweetener – I use monkfruit sweetener
Baking powder
Baking soda
Vanilla extract
Salt
Cinnamon (optional)

How to make Healthy Oatmeal Blueberry muffins

Prepare oats by grinding them in a food processor. I am using Nutribullet when I want the job to be done quickly. For more even consistency of oats you can use Cuisinart food processor.

Start with preparing dry ingredients by adding baking powder, baking soda, cinnamon, and pinch of salt to a bowl of grinded oats. Mix it together and set it aside.

Wet Ingredients

Mash 3 bananas. They are very ripe and soft so fork will do the job quickly.

Add 2 whole eggs, sweetener, non fat Greek yogurt, vanilla extract. Stir until all ingredients are combined

Add dry ingredients to wet ingredients and fold it until incorporated. Do not over mix

I am using 1 cup or 133 g of frozen wild blueberries; you can use fresh ones if you prefer. These however are much smaller than American blueberries. Stir it gently.

To make muffins as even as I can, I use an ice cream scoop to divide them. I am using a silicon muffin baking pan. This is my favorite one. I do not have to use any spray or oil for greasing, they come out perfectly clean after they bake.

Into a preheated oven at 350 degrees Fahrenheit for about 30-35 minutes. They cook a bit longer because of the blueberries, they add extra moisture.

Check with a wooden stick to make sure they are done inside.