Recipes ofStephanie Searor, MS RD LDN RYT-200

Registered Dietitian Nutritionist

Dietitian passionate about helping people fall back in love with their bodies and their relationship with food


Harvest Blueberry Muffins

Thursday, July 11, 2019
Total time
25 minutes
Preparation time
10 minutes

Whole grain muffins filled with blueberries, sunflower seeds, and oats. No refined sugar, no refined starches. This is a great muffin for breakfast, as it is not overly sweet. You could add grated apple, zucchini, or carrots to vary the flavors and textures, too!

or1/4 cup unsweetened almond milk (or dairy milk, if you choose)
or1/4 cup honey (local is best!)
or1 cup plain whole-milk Greek yogurt
or1 large raw egg
or4 tablespoons butter, melted
or2 tablespoons vanilla extract (not imitation)
or1 cup oats (old fashioned or quick oats)
or3/4 cup whole wheat flour
or1 teaspoon baking powder
or1/2 teaspoon baking soda
or1 teaspoon ground cinnamon
or1/2 teaspoon ground nutmeg
or1/4 teaspoon Kosher salt
or1 1/2 cups fresh blueberries
or1/4 cup roasted sunflower seed kernels (no shells, that would be very crunchy)
Preheat the oven to 375 degrees. Line one cupcake baking tin with liners, or spray with non-stick spray. You will need enough tins for 14 muffins!
In a large bowl, combine the milk, honey, yogurt, egg, melted butter, and vanilla. Stir until smooth.
In a second bowl, combine the oats, flour, baking powder, baking soda, cinnamon, nutmeg, and salt.
Add the dry ingredients to the wet ingredients, along with the blueberries and sunflower seeds. Stir gently to combine, but try to avoid overmixing, as the muffins can become tough. (The mixture won't be very soupy, so don't worry if it seems drier than normal batter).
Immediately divide the batter among the 14 muffin tins. Bake for 15 minutes, or until a toothpick inserted into the center comes out clean.
Let rest in the tin for 15 minutes, then cool completely on a rack until cool.
Muffins can be served warm with butter, peanut butter, or blueberry preserves, or can be refrigerated or frozen for later! They might not last that long, though.
Nutritional information
Per 100 gPer portion (65 g)% DRI
Energy238 kcal154 kcal8 %
Fat10 g7 g10 %
Fatty acids, total saturated4 g3 g14 %
Cholesterol36 mg23 mg8 %
Sodium256 mg166 mg7 %
Carbohydrate32 g21 g7 %
Sugars11 g7 gremove
Fiber4 g3 g11 %
Protein7 g5 gremove