Breakfast · Muffins and Breads

Fat-Free Brown Sugar and Blueberry Muffins

Blueberry muffins are a classic in the American diet.  This recipe is a “dietitian-approved” spin on the typical; essentially fat free and very low in added/refined sugars.  Despite how healthy it is, this blueberry muffin tastes SO good.  Just like with the chocolate chip zucchini muffins, the sweetness comes from just 1/4 cup brown sugar and a banana (with a little Truvia), but you wouldn’t know it. The taste of the banana does not come through in the baking, however, so it truly tastes like a classic blueberry muffin without all the excessive added sugar (most recipes call for over 1 cup of granulated sugar for the same serving size).

Blueberries have been considered a “super food.”  What makes them so healthy?  For 1 cup of fresh blueberries, there are about 3.5 grams of fiber and about 25% the daily recommendation for vitamin C.  Not to mention the antioxidants, particularly one named anthocyanin.  Antioxidants work to get rid of free radicals in the body.  Free radicals have been linked to chronic diseases such as cancer and cardiovascular disease.

Now that being said, eating a blueberry muffin is not the best way to obtain the health benefits of blueberries.  Most recipes (including this one 😮 ) only have 1-2 tablespoons of blueberries per serving.  That’s why I recommend buying a large container of blueberries so there are extra left over for snacking or adding to cereal, yogurt or smoothies.

Fat-Free Brown Sugar and Blueberry Muffins

Makes 12 muffins.  Requires about 30 minutes from start to finish.

Ingredients:

1 1/2 cups     whole wheat flour

3/4 cup         cake flour

2 1/4 tsp        baking powder

1 tsp               cinnamon

1/4 tsp           salt

2 large           egg whites, beaten

1/4 cup          brown sugar

1/4 cup          Splenda or Truvia*

1 large            banana, ripe, mashed

1 cup              water

1 cup              fresh or frozen blueberries

1 Tbsp            brown sugar for topping (optional)

Directions:

  1. preheat oven to 350° Fahrenheit
  2. sift dry ingredients (first 5 ingredients) together in a large mixing bowl
  3. combine wet ingredients (remaining ingredients except for blueberries and optional brown sugar topping) in a small mixing bowl
  4. add the wet ingredients to the dry ingredients and mix until just combined (do not overmix)
  5. fold in the blueberries
  6. divide batter into a greased muffin tin (filling should reach about 3/4 full for each cup)
  7. sprinkle brown sugar on top of batter
  8. bake for 15-17 minutes until toothpick comes out clean

*Not sure about artificial sweeteners? See Be Sugar Smart for more information.

Fat-Free Brown Sugar and Blueberry Muffins

Fat-Free Brown Sugar and Blueberry Muffins

Nutrition Facts: Serving Size: 1 muffin: 125 calories, 0.5 grams of fat (0 grams of saturated fat), 70 mg sodium, 28 grams of carbohydrate (2 carb choices), 3 grams of fiber, 9 grams of sugar, 3 grams of protein

Nutrition Facts for average of 3 popular blueberry muffin recipes: Serving size: 1 muffin: 240 calories, 9 grams of fat (3 grams of saturated fat), 145 mg sodium, 37.5 grams of carbohydrate (2.5 carb choices), 1 gram of fiber, 22 grams of sugar, 3.5 grams of protein

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