Breakfasts with BenefitsLOW-SUGAR RECIPES^15
Browned Butter–Whole
Wheat MuffinsHANDS-ON 1 5 M I N.
TOTAL 42 MIN.Bakery muffins often hide plenty of
refined sugar and flour (what gives
them that cakelike crumb). While
oversized, they rarely keep you
satisfied for long. Our basic muffin
bumps up the fiber and protein with
whole-wheat flour, wheat bran, and
yogurt so you’ll stay fueled throughout
the morning. A ripe mashed banana
adds sweetness and moisture without
much noticeable flavor (these are not
banana bread muffins). We also brown
the butter for extra nutty depth. Add
any combo of nuts, fruit, grated
vegetables, or warm spices like
nutmeg and cinnamon. Enjoy as is or
split and gently toast before adding
your favorite spread.6 oz. whole-wheat flour (about 1^1 ⁄ 2
cups)(^1) ⁄ 4 cup wheat bran
1 tsp. baking powder
1 tsp. baking soda
(^1) ⁄ 2 tsp. kosher salt
2 Tbsp. unsalted butter
1 cup plain low-fat yogurt
(^1) ⁄ 2 cup packed light brown sugar
1 tsp. vanilla extract
1 ripe banana, mashed (about
(^1) ⁄ 2 cup)
1 large egg
Cooking spray
Maple-Pumpkin
Blender Muffins
HANDS-ON 5 M I N.
TOTAL 25 MIN.
These healthy pumpkin muffins clock
in at just under 100 calories per
serving—and because they are made
in a blender, there are no endless piles
of bowls and spoons to clean. Once
baked, these pumpkin muffins are
light, fluffy, and full of pumpkin-spice
flavor. You can customize your muffins
by adding your favorite toppings
before they bake. After baking, top
with a little cinnamon-Greek yogurt
or almond butter for a nutritious
breakfast or snack.
2 cups gluten-free rolled oats
1 cup pumpkin puree
2 eggs
1 cup 2% Greek yogurt
(^1) ⁄ 4 cup maple syrup
11 ⁄ 2 tsp. baking powder
(^1) ⁄ 2 tsp. baking soda
(^1) ⁄ 2 tsp. vanilla extract
(^1) ⁄ 8 tsp. kosher salt
2 tsp. pumpkin pie spice
Chopped pecans (optional)
Chopped walnuts (optional)
Diced apple (optional)
- Preheat oven to 400°F. Line a 12-cup
muffin pan with muffin-cup liners, round
pieces of parchment paper, or spray the
cups with cooking spray. - In a blender, process oats until
they have the consistency of flour,
about 1 minute. - Combine pumpkin puree and next
8 ingredients with oat flour in blender;
blend until smooth and creamy, about
1 to 2 minutes. - Divide batter evenly among
prepared muffin cups. Sprinkle with
toppings, if desired.- Preheat oven to 375°F.
- Weigh or lightly spoon flour into
dry measuring cups; level with a knife.
Combine flour, wheat bran, and next
3 ingredients in a large bowl, stirring
with a whisk. - Melt butter in a small skillet over
medium; cook 90 seconds or until
browned and fragrant, swirling pan
frequently. Combine butter, yogurt,
sugar, vanilla, banana, and egg in a
bowl. Add yogurt mixture to flour
mixture, stirring just until combined.
Divide batter evenly among 12 muffin
cups coated with cooking spray. Bake at
375°F for 22 minutes or until a wooden
pick inserted in center comes out clean.
Cool in pan 5 minutes. Remove from
pan; cool completely on a wire rack.
SERVES 12 (serving size: 1 muffin); CALORIES
132; FAT 3g (sat 2g, unsat 1g); PROTEIN 4g;
CARB 24g; FIBER 2g; SUGARS 12g (added
sugars 9g); SODIUM 242mg; CALC 7% DV;
POTASSIUM 3% DV
- Bake at 400°F for 15 minutes or
until a toothpick inserted in center
comes out clean. Cool muffins in pan
5 minutes. Remove from pan; cool
completely on a wire rack.
SERVES 12 (serving size: 1 muffin); CALORIES 99;
FAT 2g (sat 1g, unsat 1g); PROTEIN 5g; CARB 16g;
FIBER 2g; SUGARS 6g (added sugars 4g );
SODIUM 133mg; CALC 6% DV; POTASSIUM
3% DV
Good-for-You Muffins
Store-bought muffins
can range from between
300-600 calories and add
more than 20g of fat, 70g
of carbs, and 50g of sugar
to your day. You can make
your own hearty muffins
using whole-wheat flour and
other whole grains, bananas
or fruit purees, yogurt, and
reduced amounts of sugar.