If you are looking for a healthy and simple muffin recipe, then look no further. These blueberry muffins are low in granulated sugar and packed with protein and fiber. Made with whole spelt flour—a nutrient-rich ancient grain, spelt is a popular alternative to wheat.

While spelt flour is not gluten-free, it is easier to digest than wheat flour due to its weaker gluten structure. Like most whole grains, it is high in carbs and an excellent source of dietary fiber and protein. It is loaded with nutrients like manganese, niacin, and zinc. I use a very fine whole spelt flour known as “Farine de Petit Épeautre Intégrale,” but you can also use regular whole spelt flour or a mix of both.

These muffins contain no butter or milk. Instead, they are made with extra virgin olive oil and yoghurt. Extra virgin olive oil is better than butter because it contains more heart-healthy fats and antioxidants.

For a moist and fluffy texture, I added plain Greek yoghurt. Greek yoghurt undergoes a straining process, making it lower in sugar and carbs and higher in protein compared to regular unstrained yoghurt. In this recipe, you can use dairy or non-dairy Greek yoghurt, such as Greek-style soy yoghurt.

To further boost the protein content, consider using Icelandic Skyr yoghurt instead of Greek yoghurt. Skyr offers 10 grams of protein per 100 grams and provides great moisture and texture. It is as thick as Greek yoghurt but lower in fat because it is made with skim milk. There is also a vegan alternative to Skyr yoghurt on the market, although I haven’t tried it in this recipe.

These muffins are not only nutritious but also versatile, with an easy adaptation to make them vegan. Enjoy the fresh burst of blueberries in every bite with this excellent breakfast or snack option.

Healthy Blueberry Muffins: High Protein & Fibre

12-14 muffins

INGREDIENTS

Dry

• 2¹/₄ cups (260 gr) whole spelt flour or fine/small whole spelt flour (farine épautre complet ou petit épautre)
• 1 teaspoon (tsp) baking powder *see notes for vegan
• ¹/₂ tsp baking soda
• ¹/₂ tsp salt
• 1 tsp cinnamon powder

Wet

• 2 large eggs, preferably at room temp. *see notes for vegan
• ¹/₃ cup extra virgin olive oil
• 1 cup (260 gr) Skyr Icelandic yoghurt (I often use Skyr) or plain Greek yoghurt *see notes for vegan
• 2 tablespoons (tbsp) maple syrup + 2 tsp vanilla paste or extract
• ¹/₃ cup (55 gr) Mascobado cane sugar or coconut sugar + 1 tsp for sprinkling muffin tops
• 1¹/₂ cups (270 gr) fresh or frozen blueberries

Optional add-in: 1-2 handfuls chopped raw nuts (walnuts, pecans, almonds) or seeds of choice.

Notes for Vegan Adaptation:

• Egg Replacement: Mix 2 tablespoons flax powder (or flax meal) with 1/3 cup cold water. Set aside in fridge for 15 minutes to gel. Remove, mix again, and proceed with the recipe. Use golden or brown flax powder. Increase baking powder to 2 teaspoons for proper leavening.
• Yoghurt Replacement: Use plain Greek soy yoghurt or vegan Skyr Icelandic yoghurt.

PROCEDURE

Oven: 190°C / 375°F

1. In a large bowl, whisk together all of the dry ingredients.
2. In medium-size bowl, whisk the eggs (or vegan eggs) with the olive oil until smooth. Add yoghurt, maple syrup and vanilla. Whisk again to combine. Add the sugar and whisk to blend in. 
3. Transfer the wet mixture into the dry. Fold and mix with spatula or a wooden spoon until fully combined. Do not over mix.
4. Fold in the blueberries with spatula.
5. Divide the mixture equally into 12 to 14 muffin tins lined with paper cups or straight into the silicone cups, if using (can use an ice-cream scoop or a tablespoon). Smooth out muffin tops with back of a small spoon.
6. Lightly sprinkle tops using the extra 1 tsp granulated sugar (gives a little sweet crunch).
7. Bake on centre rack for 22 minutes. 
8. Let muffins cool on a rack before enjoying.
9. Keep stored in a big airtight container that fits a lid in the fridge or on countertop.

Enjoy!

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