Muffins can make for a great portable breakfast, a quick sweet-tooth satisfier, and the perfect sidekick for your morning coffee. Trouble is, they’re not usually the healthiest meal or snack option.
“A lot of store-bought muffins are like glorified cupcakes — they can be packed with added sugar and low in fiber, sending you on a blood sugar roller coaster,” says Charlotte Martin, RD, a recipe developer in Baltimore.
A blueberry muffin from Dunkin', for example, contains 460 calories and 41 grams (g) (that’s almost 10 teaspoons) of added sugars. Compare that with a Dunkin' glazed doughnut, which contains 240 calories and 12 g of added sugars, and you’re likely to be unpleasantly surprised. The American Heart Association (AHA) recommends limiting your daily consumption of added sugars to no more than 36 g for men and 25 g for women, so just one of these muffins will push you over the limit for the day. Per Mayo Clinic, excessive intake of added sugar is linked with weight gain, increased risk of heart disease due to higher levels of triglycerides in the blood, and tooth decay. And while fiber can help prevent a blood sugar spike by slowing the absorption of sugar from your food, the Centers for Disease Control and Prevention (CDC) notes that most store-bought and commercially prepared muffins are made with refined grains such as white flour, which are not considered a significant source of fiber.
The solution? Make your muffins at home. This way you'll be sure to choose fiber- and protein-rich ingredients that will keep you satisfied until lunch — and you control the sweet stuff. Martin recommends incorporating eggs, Greek yogurt, and protein powder into your muffins to boost their protein content; meanwhile, you can increase the fiber in practically any homemade muffin by substituting flaxseed, coconut flour, and whole-wheat flour for white flour in the recipe. (Bonus: Research shows that a high-fiber diet can help someone with diabetes better manage their blood sugar.) Cut back on added sugar by using fruits and purees, like bananas or applesauce, as natural sweeteners.
For a well-balanced breakfast, pair a muffin with a veggie omelet or some yogurt and a piece of fruit, advises Yasi Ansari, RDN, a certified specialist in sports dietetics and a spokesperson for the Academy of Nutrition and Dietetics in Los Angeles. You’ll have a quick, easy, and delicious breakfast that ticks a number of nutritional boxes.
Read on for some healthy muffin recipe ideas that put these nutritious principles into action.
Healthy Apple Muffins
All you need is one bowl to mix a batch of these healthy apple muffins. This recipe from Kristine’s Kitchen features unsweetened applesauce, cinnamon, plain Greek yogurt, whole-wheat flour, and a large baking apple. Don’t peel the apple before you add it to your muffins or you’ll lose out on some fiber: A medium-size apple typically offers about 4 g of fiber (a good source) but without the skin, that amount drops to 2 g. Greek yogurt is a great way to add protein to muffins, Ansari says: A ½ cup serving of plain, nonfat Greek yogurt contains 14.9 g, per the U.S. Department of Agriculture (USDA).
Nutrition per serving (1 muffin): 134 calories, 4g total fat (2g saturated fat), 4g protein, 22g carbohydrates, 2g fiber, 12g sugar, 194mg sodium
Sweet Potato and Herb Savory Muffins
If you crave savory flavors, try this recipe from Feasting on Fruit, which calls for combining sweet potato puree with parsley, thyme, coconut aminos (or soy sauce), and lemon juice. Sweet potato provides subtle sweetness, along with plenty of vitamin A (roughly 1,190 micrograms [mcg] per boiled medium spud, per the USDA), which is critical for eye health, according to the National Institutes of Health (NIH). Meanwhile, the oat flour and cornmeal base offers a rich, coarse texture. Sprinkle some hemp seeds on top of the muffins for extra texture and possibly cholesterol-lowering omega-3 fatty acids, which is part of a heart-healthy diet, according to the Academy of Nutrition and Dietetics, Also, your body can’t produce omega-3 fatty acids, making it especially important to get them through your diet.
Nutrition per serving (1 muffin): 114 calories, 2g total fat (0.2g saturated fat), 3g protein, 22g carbohydrates, 2.8g fiber, 2.2g sugar (0.1g added sugar), 344mg sodium
Banana Quinoa Chia Muffins
Mashed bananas, cooked quinoa, whole-wheat flour, and chia seeds combine to create these sweet, nutritious muffins, courtesy of Slender Kitchen. Martin highlights bananas as a great way to add natural sweetness to baked goods, helping lower the added-sugar content of any recipe. Bananas can also help keep your muffins moist. Plus, quinoa lends these muffins plenty of texture and nutrients: You’ll get 8 g of protein and 5 g of fiber per cup of cooked quinoa (a good source), according to estimates from the USDA.
Nutrition per serving (1 muffin): 195 calories, 3g total fat (1g saturated fat), 6g protein, 37g carbohydrates, 5g fiber, 12g sugar, 286mg sodium
Lemon Chia Yogurt Muffins
For a zesty, tangy breakfast pastry, try this recipe from Sweet Peas and Saffron. It features lemon zest, Greek yogurt, unsweetened applesauce, fresh lemon juice, and chia seeds for a muffin that feels seriously indulgent and packs less than 150 calories per serving. Chia seeds offer omega-3s, vitamins, and minerals, says the Academy of Nutrition and Dietetics; not only that, but just 1 tablespoon (tbsp) of chia seeds provides 2 g of protein and 4 g of fiber, which is a good source, according to the USDA. Applesauce provides natural sweetness and moisture, and if you opt for unsweetened applesauce (check the label), even better. Sprinkle shredded coconut on top of the muffins to add flavor and texture.
Nutrition per serving (1 muffin): 140 calories, 2g total fat (1g saturated fat), 4g protein, 26g carbohydrates, 3g fiber, 11g sugar, 42mg sodium
Gluten-Free Cranberry Orange Muffins
Cranberries and orange offer a great flavor combination in these gluten-free muffins from Delicious Meets Healthy. In addition to standby baking ingredients like baking powder and eggs, you’ll combine coconut sugar, coconut oil, orange juice, gluten-free flour, orange zest, and fresh or frozen cranberries. Just 1 cup of whole fresh cranberries provides a good source of fiber with 3.6 g and a good source of vitamin C at 14 milligrams (mg), according to the USDA. Meanwhile, orange juice packs 93 mg of vitamin C per ¾ cup serving, an excellent source, according to the NIH.
Nutrition per serving (1 muffin): 132 calories, 5.4g total fat (4.2g saturated fat), 2.1g protein, 19g carbohydrates, 0.7g fiber, 10.1g sugar, 160mg sodium
Almond Butter Banana Muffins
This recipe from Fit Foodie Finds blends bananas, eggs, unsweetened almond milk, coconut sugar, and whole-wheat flour for a delicious spin on classic banana bread. Plus, the addition of almond butter lends these muffins a rich flavor, along with 7 g of protein and 3 g of fiber per 2 tbsp, according to the USDA. You can even add chocolate chips to make these muffins seriously indulgent; opt for the dark variety, which research has associated with lower blood pressure and increased insulin sensitivity, which may be beneficial for preventing or managing type 2 diabetes when eaten in small doses, notes the Harvard T.H. Chan School of Public Health.
Nutrition per serving (1 muffin): 196 calories, 9g total fat, 5g protein, 24g carbohydrates, 3g fiber, 12g sugar
Light Chocolate Zucchini Muffins
Make progress toward your daily veggie goal with these rich, chocolatey muffins from The Creative Bite. “Muffins are a great way to hide produce, whether it be shredded carrots or zucchini,” says Sonya Angelone, RDN, who practices in San Francisco. This recipe features zucchini, coconut oil, nonfat Greek yogurt, cocoa powder, honey, and chocolate chips for a lighter way to satisfy your chocolate cravings. To reduce the saturated fat in this recipe, swap coconut oil for canola oil.
Nutrition per serving (1 muffin): 189 calories, 8g total fat (6g saturated fat), 4g protein, 28g carbohydrates, 1g fiber, 17g sugar, 280mg sodium
Carrot Applesauce Muffins
Here’s another recipe that helps you sneak more veggies into your diet. These muffins from The Lean Green Bean blog feature vitamin A–rich carrots (there is 918 micrograms of the vitamin per cup of the grated veggie, according to the USDA), applesauce, maple syrup, egg, and whole-wheat flour. This recipe also incorporates ground flaxseed, which offers heart-healthy omega-3s, Ansari says. The result? A lightly sweet breakfast or snack that’s also kid-friendly, says the Columbus, Ohio–based blogger and registered dietitian Lindsay Livingston, who designed the recipe. Optional: Mix in shredded coconut, chocolate chips (again, opt for dark!), or dried fruit of choice.
Nutrition per serving (1 muffin): 186 calories, 11g total fat (1.3g saturated fat), 3g protein, 21g carbohydrates, 3g fiber, 7.3g sugar (5.4g added sugar), 117mg sodium
Healthy Banana Blueberry Muffins
For a healthier take on classic blueberry muffins, try this recipe from blog Inspired Taste, which uses mashed bananas to cut the sugar content of a traditional muffin recipe. Fresh or frozen blueberries add sweetness, along with helpful nutrients. For example, 1 cup of fresh blueberries offers 3.5 g of fiber (a good source) and 14.4 mg (another good source) of vitamin C, according to the USDA. Feel free to swap out the blueberries for another fruit, such as diced apples, peaches, raspberries, strawberries, or blackberries.
Nutrition per serving (1 muffin): 148 calories, 5g total fat (4g saturated fat), 3g protein, 24g carbohydrates, 2g fiber, 10g sugar
Healthy Gingerbread Muffins
These sweetly spiced, gluten-free muffins from Lexi’s Clean Kitchen feature eggs, vanilla, almond flour, unsweetened applesauce, and your choice of honey or maple syrup. These can be fitting to whip up when the holidays roll around because they’re bursting with seasonal flavors, thanks to a combination of cinnamon, ginger, nutmeg, ground cloves, and allspice. Optional: Mix in chocolate chips — ideally made of dark chocolate — plus cranberries and chopped walnuts to add a little decadence to your gingerbread muffins.
Nutrition per serving (1 muffin): 211 calories, 12g total fat (2g saturated fat), 5g protein, 24g carbohydrates, 3g fiber, 15g sugar, 354mg sodium
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Lauren Bedosky
Author
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.