
Muffins are a popular, sweet treat.
Though many people find them delicious, they're often full of added sugar and other unhealthy ingredients.
Plus, due to dietary restrictions, many people need alternatives to traditional muffin recipes to avoid eggs, dairy products, or grains.
Here are 5 healthy, low-calorie muffin recipes, including ways to make them vegan, paleo, or gluten-free.
1. Blueberry Muffins
Blueberry muffins are a classic favorite that many people enjoy for breakfast or an afternoon snack.
You can make them even healthier by going heavy on the blueberries and light on any sweeteners. Plus, using unsweetened applesauce instead of oil can further reduce the calorie count.
Ingredients
- 1 3/4 cups, plus 1 teaspoon (210 grams total) of white or whole-wheat flour
- 1/2 teaspoon of baking soda
- 1 teaspoon of baking powder
- 1/2 teaspoon of sea salt
- 1/4 teaspoon of ground cinnamon
- 1/3 cup (80 ml) of olive oil or applesauce
- 1/2 cup (170 grams) of honey
- 2 eggs
- 1 cup (227 grams) of plain Greek yogurt
- 2 teaspoons of vanilla extract
- 1 cup (140 grams) of blueberries
Directions
Mix together the dry ingredients, except for the extra teaspoon of flour. In a separate bowl, combine the oil (or applesauce), eggs, honey, yogurt, and vanilla.
Pour the wet ingredients into the dry and gently stir. Toss the blueberries with the remaining teaspoon of flour and fold them into the batter.
Divide the batter into 12 muffin tins and bake at 400°F (250°C) for 16–19 minutes.
One muffin has 200 calories, 8 grams of total fat, 200 mg of sodium, 27 grams of carbs, 1 gram of fiber, 14 grams of sugar, and 4 grams of protein (1).
Possible substitutions
You can make a gluten-free flour blend at home by mixing 1 1/4 cups (180 grams) of white rice flour, 3/4 cup (120 grams) of brown rice flour, 2/3 cup (112 grams) of potato starch, and 1/3 cup (42 grams) of tapioca starch. This can replace wheat flour in muffins in a one-to-one ratio.
- To make vegan. Instead of honey, you can substitute agave nectar or maple syrup. To replace one egg, you can mix 1 tablespoon of ground flax seeds with 3 tablespoons (20 ml) of water. Nondairy plain yogurt can replace Greek yogurt.
- To make paleo. Use a grain-free flour blend and replace 1 teaspoon of baking powder by using a mixture of 1/4 teaspoon of baking soda, 1/4 teaspoon of cornstarch, and 1/2 teaspoon of cream of tartar.
- To make gluten-free. In place of wheat flour, try a one-to-one gluten-free flour blend, which you can either make at home (see above) or purchase premade.
View the full recipe here.
2. Chocolate Muffins
Chocolate muffins may sound like dessert, but they don't have to be just a special treat. Chocolate can be a great vehicle for nutritious ingredients like puréed fruits and vegetables.
Ingredients
- 1 cup (250 grams) of a puréed fruit and vegetable mixture (homemade)
- 1/4 cup (60 ml) of vegetable oil
- 1 egg
- 1/2 cup (32 grams) of sugar
- 2 cups (240 grams) of white or whole-wheat flour
- 1/2 teaspoon of salt
- 1 tablespoon of baking powder
- 1/2 cup (42 grams) of cocoa powder
- Mini chocolate chips (optional)
Directions
Purée a combination of your choice of cooked vegetables and fruits, such as apples, zucchini, or sweet potato, in a blender until smooth.
Mix the egg, oil, and sugar in a large bowl and add 1 cup (250 grams) of purée. Stir in the dry ingredients until incorporated.
Divide the batter into 12 muffin tins and bake at 400°F (205°C) for 15 minutes.
One muffin has 195 calories, 6 grams of total fat, 190 mg of sodium, 32 grams of carbs, 3 grams of fiber, 12 grams of sugar, and 4 grams of protein (1).
Possible Substitutions
- To make vegan. Replace the egg by mixing 1 tablespoon of ground flax seeds with 3 tablespoons (20 ml) of water. Choose raw or coconut sugar, as refined white sugar is often processed with bone char (2).
- To make paleo. Use a paleo flour blend in place of regular flour. Instead of 1 tablespoon of baking powder, use a mix of 1 1/2 teaspoons of baking soda, 1/4 teaspoon of cream of tartar, and 1/4 teaspoon of cornstarch.
- To make gluten-free. Instead of wheat flour, use a one-to-one gluten-free flour blend, which you can either make at home (see Chapter 1) or purchase premade.
View the full recipe here.
3. Zucchini Muffins
Zucchini muffins are known for being moist and healthy. Whether you prefer yours sweet or hearty, there are plenty of scrumptious versions that incorporate whole grains and even other veggies like carrots.
Ingredients
- 1 2/3 cups (200 grams) of white or whole-wheat flour
- 1 teaspoon of baking powder
- 1 teaspoon of baking soda
- 1 teaspoon of ground cinnamon
- 1/2 teaspoon of salt
- 1 egg
- 1/2 cup (120 ml) of maple syrup
- 1/2 cup (120 ml) of milk
- 1/2 cup (50 grams) of melted coconut oil
- 1 teaspoon of vanilla extract
- 1 1/2 cups (200 grams) of grated zucchini
- 1/3 cup (30 grams) of old-fashioned oats
Directions
Mix together the dry ingredients, minus the oats. In a separate bowl, combine the egg, maple syrup, milk, coconut oil, and vanilla.
Gently mix the wet ingredients into the dry mixture. Add the grated zucchini and oats and stir until just combined.
Divide the batter among 12 muffin tins and bake for 18–20 minutes at 350°F (175°C).
One muffin provides 165 calories, 6 grams of total fat, 340 mg of sodium, 25 grams of carbs, 1 gram of fiber, 9 grams of sugar, and 4 grams of protein (1).
Possible Substitutions
- To make vegan. Replace the egg by mixing 1 tablespoon of ground flax seeds with 3 tablespoons (20 ml) of water. Use plain, unsweetened, nondairy milk like almond, cashew, hemp, or soy milk.
- To make paleo. Omit the oats and use nondairy milk. Replace wheat flour with grain-free flour. In place of 1 teaspoon of baking powder, use a mixture of 1/4 teaspoon of baking soda, 1/4 teaspoon of cornstarch, and 1/2 teaspoon of cream of tartar.
- To make gluten-free. Be sure to choose certified gluten-free oats. In place of wheat flour, use a one-to-one gluten-free flour blend, which you can either make at home (see Chapter 1) or purchase premade.
View the full recipe here.
4. Banana Muffins
Banana muffins are another classic that many people enjoy. You can add more nutrients by including raw walnuts or peanut butter.
Ingredients
- 4 bananas, mashed
- 1 egg
- 1 tablespoon of vanilla extract
- 3 tablespoons (36 grams) of brown sugar
- 2 tablespoons (24 grams) of white sugar
- 1 teaspoon of ground cinnamon
- 1 teaspoon of baking powder
- 1 teaspoon of baking soda
- 1/2 teaspoon of salt
- 1 1/2 cups (180 grams) of white or whole-wheat flour
- 2 tablespoons (28 grams) of butter, melted
Directions
In a mixing bowl, combine the mashed bananas with the egg, vanilla, cinnamon, and brown and white sugar. Mix the dry ingredients in another bowl and then add them to the wet mixture. Gently stir in the melted butter.
Divide the batter into 12 muffin cups and bake at 350°F (175°C) for 18–25 minutes.
One muffin has 140 calories, 3 grams of total fat, 250 mg of sodium, 25 grams of carbs, 1 gram of fiber, 10 grams of sugar, and 3 grams of protein (1).
Possible Substitutions
- To make vegan. Replace the egg by mixing 1 tablespoon of ground flax seeds with 3 tablespoons (20 ml) of water and use a vegan-friendly sweetener like coconut sugar or maple syrup.
- To make paleo. Replace flour with spelt flour or a gluten-free flour blend. In place of 1 teaspoon of baking powder, use a mixture of 1/4 teaspoon of baking soda, 1/4 teaspoon of cornstarch, and 1/2 teaspoon of cream of tartar.
- To make gluten-free. Replace wheat flour with a one-to-one gluten-free flour blend, which you can either make at home (see Chapter 1) or purchase premade.
View the full recipe here.
5. Corn Muffins
Corn muffins don't have to imitate sweet cornbread drizzled with honey. The following recipe uses actual corn and cornmeal, along with other simple ingredients that result in a healthy snack.
Ingredients
- 1/2 cup (120 ml) of milk
- 1 1/2 tablespoons (45 grams) of applesauce
- 1/2 tablespoon of apple cider vinegar
- 2/3 cup (167 grams) of canned, frozen, or fresh corn
- 1/2 cup (90 grams) of fine cornmeal
- 1/2 cup (60 grams) of white or whole-wheat flour
- 2 tablespoons of sugar
- 2 teaspoons of baking powder
- 1/4 teaspoon of salt
Directions
Mix the milk, applesauce, vinegar, and corn. In another bowl, combine the remaining dry ingredients. Gently stir together the wet and dry ingredients.
Divide the batter into 8 muffin cups and bake at 350°F (175°C) for 17 minutes.
One muffin provides 115 calories, 3 grams of total fat, 160 mg of sodium, 18 grams of carbs, 1 gram of fiber, 4 grams of sugar, and 3 grams of protein (1).
Possible Substitutions
- To make vegan. Choose a plain, unsweetened, nondairy milk like almond, cashew, soy, or hemp and use a vegan-friendly sweetener.
- To make paleo. Use almond flour and full-fat coconut milk. In place of the 2 teaspoons of baking powder, use a mixture of 1/2 teaspoon of baking soda, 1/2 teaspoon of cornstarch, and 1 teaspoon of cream of tartar.
- To make gluten-free. Replace wheat flour with a one-to-one gluten-free flour blend, which you can either make at home (see Chapter 1) or purchase premade.
View the full recipe here.
The Bottom Line
You can alter traditional muffin recipes in a variety of ways to make them healthier and accommodate your personal dietary needs and preferences.
Use the above recipes and suggested substitutions if you're avoiding gluten, dairy, or eggs and still want a healthy, sweet treat to enjoy.
Reposted with permission from our media associate Healthline.
By Michael Svoboda, Ph.D.
Despite a journey to this moment even more treacherous than expected, Americans now have a fresh opportunity to act, decisively, on climate change.
The authors of the many new books released in just the past few months (or scheduled to be published soon) seem to have anticipated this pivotal moment.
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EcoWatch Daily Newsletter
By Katy Neusteter
The Biden-Harris transition team identified COVID-19, economic recovery, racial equity and climate change as its top priorities. Rivers are the through-line linking all of them. The fact is, healthy rivers can no longer be separated into the "nice-to-have" column of environmental progress. Rivers and streams provide more than 60 percent of our drinking water — and a clear path toward public health, a strong economy, a more just society and greater resilience to the impacts of the climate crisis.
Public Health
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTUyNDY3MC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2MDkxMTkwNn0.pyP14Bg1WvcUvF_xUGgYVu8PS7Lu49Huzc3PXGvATi4/img.jpg?width=980" id="8e577" class="rm-shortcode" data-rm-shortcode-id="1efb3445f5c445e47d5937a72343c012" data-rm-shortcode-name="rebelmouse-image" data-width="3000" data-height="2302" />Wild and Scenic Merced River, California. Bob Wick / BLM
<p>Let's begin with COVID-19. More than <a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank">16 million Americans</a> have contracted the coronavirus and, tragically,<a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank"> more than</a> <a href="https://www.nytimes.com/interactive/2020/us/coronavirus-us-cases.html?name=styln-coronavirus&region=TOP_BANNER&block=storyline_menu_recirc&action=click&pgtype=LegacyCollection&impression_id=2f508610-2a87-11eb-8622-4f6c038cbd1d&variant=1_Show" target="_blank">300,000 have died</a> due to the pandemic. While health officials encourage hand-washing to contain the pandemic, at least <a href="https://closethewatergap.org/" target="_blank">2 million Americans</a> are currently living without running water, indoor plumbing or wastewater treatment. Meanwhile, <a href="https://www.theguardian.com/us-news/2020/jun/23/millions-of-americans-cant-afford-water-bills-rise" target="_blank">aging water infrastructure is growing increasingly costly for utilities to maintain</a>. That cost is passed along to consumers. The upshot? <a href="https://research.msu.edu/affordable-water-in-us-reaching-a-crisis/" target="_blank">More than 13 million</a> U.S. households regularly face unaffordable water bills — and, thus, the threat of water shutoffs. Without basic access to clean water, families and entire communities are at a higher risk of <a href="https://www.americanprogress.org/issues/green/news/2020/08/05/488705/bridging-water-access-gap-covid-19-relief/" target="_blank">contracting</a> and spreading COVID-19.</p><p>We have a moral duty to ensure that everyone has access to clean water to help prevent the spread of the coronavirus. Last spring, <a href="https://nymag.com/intelligencer/2020/03/coronavirus-stimulus-bill-explained-bailouts-unemployment-benefits.html" target="_blank">Congress appropriated more than $4 trillion</a> to jumpstart the economy and bring millions of unemployed Americans back to work. Additional federal assistance — desperately needed — will present a historic opportunity to improve our crumbling infrastructure, which has been <a href="https://www.theguardian.com/us-news/2020/jun/23/millions-of-americans-cant-afford-water-bills-rise" target="_blank" rel="noopener noreferrer">grossly underfunded for decades</a>.</p><p>A report by my organization, American Rivers, suggests that <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/07/09223525/ECONOMIC-ENGINES-Report-2020.pdf" target="_blank" rel="noopener noreferrer">Congress must invest at least $50 billion</a> "to address the urgent water infrastructure needs associated with COVID-19," including the rising cost of water. This initial boost would allow for the replacement and maintenance of sewers, stormwater infrastructure and water supply facilities.</p>Economic Recovery
<p>Investing in water infrastructure and healthy rivers also creates jobs. Consider, for example, that <a href="https://tinyurl.com/y9p6sgnk" target="_blank">every $1 million spent on water infrastructure in the United States generates more than 15 jobs</a> throughout the economy, according to a report by the Value of Water Campaign. Similarly, <a href="https://tinyurl.com/yyvd2ksp" target="_blank">every "$1 million invested in forest and watershed restoration contracting will generate between 15.7 and 23.8 jobs,</a> depending on the work type," states a working paper released by the Ecosystem Workforce Program, University of Oregon. Healthy rivers also spur tourism and recreation, which many communities rely on for their livelihoods. According to the findings by the Outdoor Industry Association, which have been shared in our report, "Americans participating in watersports and fishing spend over <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/06/30222425/Exec-summary-ECONOMIC-ENGINES-Report-June-30-2020.pdf" target="_blank">$174 billion</a> on gear and trip related expenses. And, the outdoor watersports and fishing economy supports over <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/06/30222425/Exec-summary-ECONOMIC-ENGINES-Report-June-30-2020.pdf" target="_blank">1.5 million jobs nationwide</a>."</p><p>After the 2008 financial crisis, Congress invested in infrastructure to put Americans back to work. The American Recovery and Reinvestment Act <a href="https://thehill.com/blogs/congress-blog/economy-a-budget/25941-clean-water-green-infrastructure-get-major-boost" target="_blank">of 2009 (ARRA) allocated $6 billion</a> for clean water and drinking water infrastructure to decrease unemployment and boost the economy. More specifically, <a href="https://www.conservationnw.org/news-updates/us-reps-push-for-millions-of-restoration-and-resilience-jobs/" target="_blank" rel="noopener noreferrer">an analysis of ARRA</a> "showed conservation investments generated 15 to 33 jobs per million dollars," and more than doubled the rate of return, according to a letter written in May 2020 by 79 members of Congress, seeking greater funding for restoration and resilience jobs.</p><p>Today, when considering how to create work for the <a href="https://www.bls.gov/news.release/pdf/empsit.pdf" target="_blank" rel="noopener noreferrer">10.7 million</a> people who are currently unemployed, Congress should review previous stimulus investments and build on their successes by embracing major investments in water infrastructure and watershed restoration.</p>Racial Justice
<p>American Rivers also recommends that Congress dedicate <a href="https://s3.amazonaws.com/american-rivers-website/wp-content/uploads/2020/07/09223525/ECONOMIC-ENGINES-Report-2020.pdf" target="_blank" rel="noopener noreferrer">$500 billion for rivers and clean water over the next 10 years</a> — not just for the benefit of our environment and economy, but also to begin to address the United States' history of deeply entrenched racial injustice.</p><p>The <a href="https://www.epa.gov/npdes/sanitary-sewer-overflows-ssos" target="_blank" rel="noopener noreferrer">23,000-75,000 sewer overflows</a> that occur each year release up to <a href="https://www.americanrivers.org/2020/05/fighting-for-rivers-means-fighting-for-justice/#:~:text=There%20are%20also%2023%2C000%20to%2075%2C000%20sanitary%20sewer,to%20do%20with%20the%20mission%20of%20American%20Rivers." target="_blank" rel="noopener noreferrer">10 billion gallons of toxic sewage</a> <em>every day</em> into rivers and streams. This disproportionately impacts communities of color, because, for generations, Black, Indigenous, Latinx and other people of color have been <a href="https://www.scientificamerican.com/article/flooding-disproportionately-harms-black-neighborhoods/" target="_blank" rel="noopener noreferrer">relegated</a> to live in flood-prone areas and in neighborhoods that have been intentionally burdened with a lack of development that degrades people's health and quality of life. In some communities of color, incessant flooding due to stormwater surges or <a href="https://www.ajc.com/opinion/opinion-partnering-to-better-manage-our-water/7WQ6SEAQP5E4LGQCEYY5DO334Y/" target="_blank" rel="noopener noreferrer">combined sewer overflows</a> has gone unmitigated for decades.</p><p>We have historically treated people as separate from rivers and water. We can't do that anymore. Every voice — particularly those of people most directly impacted — must have a loudspeaker and be included in decision-making at the highest levels.</p><p>Accordingly, the new administration must diligently invest in projects at the community level that will improve lives in our country's most marginalized communities. We also must go further to ensure that local leaders have a seat at the decision-making table. To this end, the Biden-Harris administration should restore <a href="https://www.epa.gov/cwa-401#:~:text=Section%20401%20Certification%20The%20Clean%20Water%20Act%20%28CWA%29,the%20United%20States.%20Learn%20more%20about%20401%20certification." target="_blank">Section 401 of the Clean Water Act</a>, which was undermined by the <a href="https://earthjustice.org/news/press/2020/tribes-and-environmental-groups-sue-trump-administration-to-preserve-clean-water-protections#:~:text=Under%20Section%20401%20of%20the%20Clean%20Water%20Act%2C,seeks%20to%20undermine%20that%20authority%20in%20several%20ways%3A" target="_blank">Trump administration's 2020 regulatory changes</a>. This provision gives states and tribes the authority to decide whether major development projects, such as hydropower and oil and gas projects, move forward.</p>Climate Resilience
<p>Of course, the menacing shadow looming over it all? Climate change. <a href="https://media.ifrc.org/ifrc/wp-content/uploads/2020/11/IFRC_wdr2020/IFRC_WDR_ExecutiveSummary_EN_Web.pdf" target="_blank">More than 100 climate-related catastrophes</a> have pummeled the Earth since the pandemic was declared last spring, including the blitzkrieg of megafires, superstorms and heat waves witnessed during the summer of 2020, directly impacting the lives of more than <a href="https://media.ifrc.org/ifrc/wp-content/uploads/2020/11/IFRC_wdr2020/IFRC_WDR_ExecutiveSummary_EN_Web.pdf" target="_blank">50 million people globally</a>.</p><p>Water and climate scientist Brad Udall often says, "<a href="https://www.youtube.com/watch?v=xQhpj5G0dME" target="_blank">Climate change is water change</a>." In other words, the most obvious and dire impacts of climate change are evidenced in profound changes to our rivers and water resources. You've likely seen it where you live: Floods are more damaging and frequent. Droughts are deeper and longer. Uncertainty is destabilizing industry and lives.</p><p>By galvanizing action for healthy rivers and managing our water resources more effectively, we can insure future generations against the consequences of climate change. First, we must safeguard rivers that are still healthy and free-flowing. Second, we must protect land and property against the ravages of flooding. And finally, we must promote policies and practical solutions that take the science of climate disruption into account when planning for increased flooding, water shortage and habitat disruption.</p><p>Imagine all that rivers do for us. Most of our towns and cities have a river running through them or flowing nearby. Rivers provide clean drinking water, irrigate crops that provide our food, power our homes and businesses, provide wildlife habitat, and are the lifeblood of the places where we enjoy and explore nature, and where we play and nourish our spirits. Healthy watersheds help <a href="https://news.un.org/en/story/2020/03/1059952" target="_blank" rel="noopener noreferrer">mitigate</a> climate change, absorbing and reducing the amount of carbon in the atmosphere. Healthy rivers and floodplains help communities adapt and build resilience in the face of climate change by improving flood protection and providing water supply and quality benefits. Rivers are the cornerstones of healthy, strong communities.</p><p>The more than <a href="https://archive.epa.gov/water/archive/web/html/index-17.html" target="_blank" rel="noopener noreferrer">3 million miles</a> of rivers and streams running across our country are a source of great strength and opportunity. When we invest in healthy rivers and clean water, we can improve our lives. When we invest in rivers, we create jobs and strengthen our economy. When we invest in rivers, we invest in our shared future.</p>Trending
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