Blueberry Banana Muffins can be a nutritious snack enjoyed any time of the day. But be warned: many blueberry banana muffin recipes are nothing more than cupcakes filled with fat and sugar. I’ve tweaked the classic recipe by adding a handful of healthy ingredients. My blueberry banana muffins recipe includes a ton of nutritious ingredients, especially ideal for those looking to enjoy a high fiber breakfast.
One Families Love for Blueberries and Bananas
My fondest memories growing up as a kid were waking up in the morning at our family cottage and smelling freshly baked muffins. My family’s two favourite recipes were Banana Oatmeal Chocolate Chip Muffins and Lemon Blueberry Muffins. In the summer we’d forage for wild blueberries and incorporate them into out favourite baked goods. My sister was the family blueberry fan while I was mostly obsessed with the marriage of banana and chocolate.
Muffins were the first dish I learned to prepare on my own. It’s the perfect recipe to master, as muffins are versatile, allowing bakers to get creative. Once you’ve discovered how to make the perfect muffin batter, you can easily swap out ingredients based on what’s fresh at the market or available in your kitchen.
The majority of muffins people enjoy today, when studied by nutrition experts, are nothing more than high calorie cupcakes in disguise. In order for the muffins at bakeries and coffee shops to ensure a long shelf life they pack their recipes with fat, sugar and preservatives. I’m a big advocate for baking at home. Baking your own muffins at home allows you to monitor the sugar and fat in each recipe and also acts as a relaxing therapy. No essential oil therapy compares to the sweet smell of blueberry banana muffins baking in the oven!
Why Start Eating a High Fiber Breakfast?
High fiber foods are good for your health. If you add too much fiber too quickly you may experience intestinal gas, abdominal bloating and cramping. It’s important to increase the fiber in your diet slowly over a few weeks. By adding fiber into your diet slowly you allow the natural bacteria in your gut to adjust to the change.
What Are The Benefits of a High Fiber Breakfast?
- Normalizes bowel movements.
- Helps maintain bowel health.
- Lowers cholesterol levels.
- Helps control blood sugar levels.
- Aids in achieving healthy weight by making you feel more full so you can eat less.
- Helps you live longer. Studies prove dietary fiber reduces the risk of cardiovascular disease and cancer.
Blueberry Banana Muffins: A High Fiber Breakfast
It’s easy to sneak a high fiber breakfast into your daily routine. These Blueberry Banana Muffins are easy to make and once baked freeze for up to a month. Just take a muffin out of the freezer before bed and you’ll have a nutritious grab and go breakfast that you can enjoy on your way to school or work.
While most people enjoy nutritious muffins as a high fiber breakfast they can easily be enjoyed throughout the day. My Blueberry Banana Muffins offer an excellent energy boost as a midday snack, before working out at the gym or can be transformed into a celebratory dessert by slathering with a dollop of lemon glaze.
High Fiber Ingredients in Our Blueberry Banana Muffin Recipe
There are a variety of high fiber foods that you can incorporate into your diet. In our Blueberry Banana Muffins we’ve created a high fiber breakfast recipe that includes healthy wheat bran, flax meal, oats, bananas and blueberries.
- Wheat Bran: is one of the three layers of the wheat kernel. It’s stripped away during the milling process. It’s rich in many plant compounds and minerals and is an excellent source of fiber. Wheat bran has a sweet, nutty flavour. It is used in baking to add texture and full-bodied taste to bread, muffins and other baked goods.
- Flax Meal: is derived from flaxseed, small oilseeds that originated in the Middle East. They are a popular health food due their their high content of heart healthy omega-3 fatty acids and fiber. It’s easy for bakers to add flax meal to recipes such as bread and muffins.
- Oats: are among the healthiest grains on earth. They’re a gluten-free whole grain and great source of vitamins, minerals, fiber and antioxidants. It’s easy to include healthy oats in baking recipes such as muffins, granola bars, and bread.
- Bananas: are the ultimate healthful snack food as God gave them their own packaging! Bananas contain a fair amount of fiber as well as vitamins and antioxidants.
- Blueberries: are often labeled a superfood as they are low in calories and high in nutrients. A 1-cup serving of blueberries contains 4 grams of fiber. Most fiber in fruits is found in their seeds and skin.
Other Nutritious Ingredients in Our Blueberry Banana Muffins
There are lots of other ways to incorporate healthy ingredients into a high fiber breakfast. Our Blueberry Banana Muffins also feature the healthful benefits of cinnamon, nutmeg, eggs, Greek yogurt, Canola oil and milk.
- Cinnamon: has been prized for its medical properties for thousands of years. Cinnamon is loaded with antioxidants, has anti-inflamatory properties, may cut the risk of heart disease, and can improve sensitivity to insulin.
- Nutmeg: offers a great source of manganese, copper, magnesium, potassium, and antioxidants.
- Eggs: raise your good HDL cholesterol, are rich in antioxidants, and are loaded with high quality protein, vitamins, and minerals.
- Greek Yogurt: is an amazing source of protein. When purchased plain, without sugar, flavourings or fat, greek yogurt is a very nutritious food.
- Canola Oil: is a good source of vitamins E and K and omega 3 fatty acids. It has the lowest amount of saturated fats in any vegetable oil (half that of olive oil).
- Milk: is a highly nutritious fluid rich in protein, vitamins and minerals.
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If looking to celebrate, you can easily transform our Blueberry Banana Muffins into a healthy cupcake by topping with an easy lemon icing. The tart tang of lemon pairs perfectly with sweet blueberries.
- 1 1/4 cup icing sugar
- 3 tablespoons lemon juice
- zest of one lemon
- 2 tablespoons soft butter
In a small bowl whisk together icing sugar, fresh lemon juice, zest and soft butter until velvety smooth. Once muffins are cooled, dunk each muffin top into the lemon glaze and let set for 10 minutes before serving.
By adding lemon glaze to our Blueberry Banana Muffins you add a sweet finish to your new go-to high fiber breakfast!
Blueberry Banana Muffins
- 1 1/2 cups wheat bran
- 2 tablespoons flax meal
- 1 cup all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 2 eggs
- 2 ripe bananas
- 1/4 cup Greek yogurt
- 1/4 cup canola oil
- 1/4 cup packed brown sugar
- 1 cup milk
- 1/2 cup oatmeal
- 1 cup blueberries
- Preheat oven to 375F. Grease muffin tin with non-stick cooking spray.
- In a small bowl soak oatmeal in milk for 30 minutes.
- In a large bowl stir bran, flax, flour, baking powder, baking soda, salt, nutmeg and cinnamon.
- In a blender add eggs, bananas, yogurt, canola oil, and brown sugar and blitz until smooth.
- Pour banana mixture and soaked oats over dry ingredients. Fold together with a rubber spatula, adding in blueberries just before fully incorporated.
- Using a large spoon fill blueberry banana muffin batter into greased tins.
- Bake for 25 minutes and let cool before serving.
- Store leftovers in an air-tight container in the freezer for up to one month.