Yes, I said “breakfast muffin”. Muffins are often considered a breakfast food, but I’m going to go out on a limb here and say that not all muffins are a healthy breakfast choice. Being made in a muffin tin with paper liners may technically qualify a baked good as a muffin, but in a lot of cases, that sugary little cake is more like a naked cupcake than a healthy breakfast muffin.
Just yesterday I baked sweet, fluffy, chocolate chip laden muffins for my husband to bring to work for a party. Sure, they’re pretty and yummy, but they are totally not suitable for breakfast. They, my friends, are naked cupcakes.
This all started last week when my husband asked if I could make him some breakfast muffins to bring to work. Sure, I said, just let me come up with a recipe.
Here’s what I had to consider:
- Taste – it had to have enough flavor to be to his liking
- Non dairy – as always, the mister can’t handle dairy, so eggs are in but milk and butter are out
- No whole nuts – he hates the texture of nuts
- Protein heavy – plenty of protein to keep him full, but no whole nuts
- Not too sweet – something tasty, but breakfast appropriate and fairly healthy
I ended up deciding to use white all purpose flour mixed with almond meal and oats for the base. To sweeten, a ripe banana and a little genuine maple syrup. Water, eggs and a little vegetable oil eliminated the need for dairy. The almond meal, oats, a little PB Fit and ground flax and chia seeds added a hefty punch of protein and fiber for energy.
Little Miss helped me drop ingredients into the bowl and mix, and soon we had a lumpy dough to bake. I was a little nervous, as I always am when trying a new recipe, but everything worked out! I got tasty, moist, not too sweet muffins with plenty of texture. They stuck to the paper a little bit, but that happens. I worried they wouldn’t be sweet enough for my husband’s taste, but he said they were just right! He actually preferred the plain ones to the ones I had dropped fresh blueberries into.
This recipe can be adjusted to taste though – add in sliced almonds for more texture, mixed fruit for some tang, extra maple syrup for sweetness. Adjust however you like to get the perfect healthier breakfast muffins. I haven’t tried it yet, but based on other things I’ve made I’m going to take a guess and say that substituting a gluten free flour mix for the all purpose flour will work just fine.
I made this in my KitchenAid, but it can easily be mixed by hand. If you don’t have PB Fit or ground flax/chia seeds on hand, just leave it out. That kind of change won’t affect the recipe very much.
Healthier Non-Dairy Breakfast Muffins
- 1 cup all purpose flour
- 1/2 cup almond meal
- 1/2 cup rolled oats
- 1/4 cup maple syrup
- 2 tbsp vegetable oil (I used sunflower – safflower, avocado, coconut, any should work)
- 1 ripe banana, broken into pieces
- 1 tbsp PB Fit
- 1 tbsp baking powder
- 1/2 tsp salt
- 1 tsp ground cinnamon
- 1 tbsp ground flax/chia seeds
- 2 large eggs
- 2/3 cup water
- Preheat oven to 375 degrees Fahrenheit. Prepare a muffin tin by spraying the indents or dropping in paper liners.
- Measure and place the dry ingredients (flour, almond meal, oats, baking powder, salt, cinnamon, flax/chia) into your bowl and mix to get it all nice and combined.
- Add eggs, water, vegetable oil and maple syrup and mix until everything is combined. A lumpy dough is okay!
- Spoon into your prepared cups, filling 1/2 to 3/4. Depending on how much you fill, this should make 10-12 muffins.
- Bake for 15-20 minutes until muffins are puffy and a toothpick in the center comes out clean.
You can see in the photos above, the color and shape of the muffins. In the photo of the two, the blue liner was filled about halfway, and the yellow closer to 3/4, so you can see the difference in size when they bake.
This may be our new go-to breakfast for weekdays! This batch lasted nicely sealed in plastic for 5 days, then the remaining muffins went into the freezer for the next week. Will you be trying this out? And if so, what are your favorite mix-ins?