Moist and naturally sweetened dairy free blueberry muffins are great for a quick and satisfying breakfast or snack on the go! Made with sprouted wheat and oats, you can enjoy all of the health benefits that sprouted grains have to offer.
As you may be catching on, I'm really obsessed with sprouted wheat right now. I've always got some on hand to bake with. This is one of my favorite sprouted wheat foods to have on hand for a snack because it's easy, yummy and nutritious. I'm also obsessed with using as little sugar as possible, and yes, these dairy-free muffins still taste good!
We also like to have snacks without dairy in the house because my husband can't handle dairy very well. So he always appreciates a fresh batch of dairy-free blueberry muffins!
Do you know how some muffins are basically a cupcake posing as a health food, but are actually full of processed ingredients and loaded with refined sugar? These are not those muffins. These are healthy blueberry muffins made from REAL food! Almost every ingredient has health benefits. When eating, no guilt required!
Are Blueberry Muffins Healthy?
These easy blueberry muffins are made from whole food, healthy ingredients.
Sprouted wheat - Wheat contains many great nutrients that aren't accessible unless it is first soaked, sprouted or fermented. Sprouting makes it possible for your body to actually utilize the nutrients in the wheat, such as fiber, protein, manganese, phosphorous, copper and folate.
Sprouted rolled oats - Just as wheat, oats contain phytic acid, which blocks the absorption of certain nutrients into the body. By sprouting oats, the nutrients are made more accessible. Oats are high in fiber, protein, thiamine, selenium, iron, magnesium and zinc, among others.
Blueberries - High in fiber, vitamin K1, vitamin C, and manganese and contain small amounts of many other vitamins and minerals. They are also high in antioxidants, which may reduce risk of cancer, heart disease and diabetes.
Bananas - High in fiber, potassium, vitamin B6 and vitamin C. They are high in starch and natural sugar but do not cause an increase in blood sugar if consumed in moderation.
Coconut oil - High in lauric acid (and smaller amounts of other healthy fatty acids), which can change quickly into energy in the body, and improve heart health and brain function.
Honey - Yes, it is sugar. But it also contains antioxidants and is considered by many to be “less bad” than refined sugars (such as white sugar or corn syrup). Of course, the less we consume, the better. Sugar is sugar.
Eggs - Contain MANY vitamins and minerals and are high in protein, healthy fats and a few types of antioxidants.
Where Can I Get Sprouted Wheat?
Can Babies Eat Dairy-Free Blueberry Muffins?
It is advised that babies under the age of 1 should never consume honey! Before this age, their digestive systems are not ready to handle spores sometimes found in honey (both pasteurized and unpasteurized). If they do ingest these spores, it can lead to infant botulism (a potentially fatal disease - not to be taken lightly!). Read more in depth about infant botulism.
If you wish to feed these muffins to a baby under 1, you may substitute the honey with another liquid sweetener, such as maple syrup or date syrup, keeping in mind the resulting flavor and texture may differ! I cannot recommend using a granulated sweetener such as coconut sugar or brown sugar, because it would throw off the ratio of wet/dry ingredients.
Are Eggs Considered Dairy?
No! Dairy is considered any type of animal milk and any product made from animal milk (such as yogurt, ice cream, cheese, butter, etc.) Therefore, this recipe is dairy free (no milk products), but not vegan, because it does contain eggs.
Tips For Making Dairy-Free Blueberry Muffins
- Do you ever make a muffin recipe that is supposed to be for 12 muffins, but it turns out to make like 14-16? This happens to me sometimes and I came up with a solution that doesn't require 2 muffin pans or 2 rounds of baking. I bought two sets of these silicone muffin liners (I have this brand, but mine are brown, not multicolored) and use them on a cookie sheet instead of in a muffin pan. Guys, you can literally get rid of your muffin tin! You can fit up to 20 silicone muffin cups on one standard-sized cookie sheet! You never have to worry about having a little extra batter again, and who likes storing those awkwardly shaped muffin tins anyway? Plus, you'll save tons when you aren't buying paper liners.
- The size of the banana does not really matter. I have made this with 3 small and then 3 large bananas and it worked out great both ways. You will most likely have batter for about 14-15 muffins if you use large bananas, though.
- If you use frozen blueberries, don't thaw them. Throw them in the batter frozen! If you thaw them, the muffins turn out somewhat soggy inside.
Variations of Blueberry Muffin Recipe
- You can substitute a different flour (such as all purpose flour, spelt flour or whole wheat flour) for the sprouted wheat, which will yield good results. But, the resulting flavor and texture of the muffin will be different and it won't have the same health benefits as sprouted wheat. Use sprouted wheat for best results or another sprouted grain flour if you can!
- If you have no issues eating dairy, you can substitute butter for the coconut oil and cow's milk for the water/ non-dairy milk, if you wish.
- I have not tried any sort of egg substitute in this recipe and would not recommend it.
- Swap out the blueberries for some chocolate chips to make it a real treat!
How Do I Know When the Muffins Are Done?
A simple baking trick (that works with most baked goods) is to stick a toothpick in the middle of the muffin and pull straight up. If there is any batter on the toothpick, bake for a few more minutes. If the toothpick comes up clean, the muffins are done and can be removed from the oven.
Can Blueberry Muffins Be Frozen?
Yes! For the longest shelf life, store in an airtight container or freezer bag in the freezer for up to 6 months. Remove from the freezer and let thaw at room temperature for about 15 minutes before you eat it. (Yes, sometimes I've been impatient enough to bite into a frozen or half-frozen muffin and still enjoyed it! Just be aware, your teeth may not enjoy it as much. 😉 )
How Long Do Blueberry Muffins Last?
If left at room temperature in a sealed container, these blueberry muffins are best consumed within 3 days but will last up to 5 days. If stored in the fridge in an airtight container, they last up to 1 week. When stored in the freezer, they last up to 6 months!
What Goes Well With Blueberry Muffins?
Some ideas for additions to your meal are greek or plant-based yogurt, smoothie, eggs, breakfast sausage or bacon! These items will help balance the meal, as the muffins are mainly made of grains. This article will have you thinking outside the box when it comes to ways to eat muffins! I was blown away by their ideas. Some of my favorites they mention are open-faced, french toast style and sauteed in butter!
Tools You May Need
Muffin tin (or cookie sheet- see my tips above!)
Paper liners or silicone cups
Ice cream scoop
Measuring cups and spoons
Dairy-Free Blueberry Muffin Ingredients
¼ cup honey or maple syrup
⅓ cup coconut oil, melted
3 ripe bananas
¼ cup water or plant-based milk (almond milk, coconut milk, soy milk, etc)
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon cinnamon
1 teaspoon vanilla extract
1¾ cup sprouted wheat flour
½ cup sprouted or regular rolled oats
1 cup frozen or fresh blueberries
Dairy-Free Blueberry Muffin Instructions
Preheat oven to 325 °F and grease a muffin tin or use muffin cups/liners.
In a small saucepan over low heat, melt the coconut oil and honey. Allow a few minutes to cool, so the eggs don't cook when you mix them in!
Whisk eggs into coconut oil and honey.
In a large mixing bowl, mash bananas well. Mix in water/milk, baking soda, salt, cinnamon and vanilla.
Then add egg mixture and stir well. Add flour and oats and stir until just combined. Gently fold in 1 cup of blueberries.
Fill muffin liners to the top with muffin batter and bake for 38-40 minutes, or until a toothpick comes out clean. Remove from pan immediately and place on a cooling rack.
Store in an airtight container for 3-4 days or freeze for up to 6 months.
Did you try this recipe and love it? I would so appreciate it if you give it a 5 star rating and pin it to Pinterest!
More Soaked and Sprouted Grain Recipes
- SPROUTED WHEAT TORTILLAS
- PEACHES AND CREAM OATMEAL WITH SOAKED OATS
- COCONUT OIL GRANOLA
- SOURDOUGH FRENCH TOAST
- HOMEMADE PROTEIN PANCAKE MIX
Grab my healthy breakfast ebook for more soaked and sprouted grain breakfast recipes:
- ¼ cup honey or maple syrup
- ⅓ cup coconut oil, melted
- 2 eggs
- 3 ripe bananas
- ¼ cup water or plant-based milk (almond milk, coconut milk, soy milk, etc)
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- 1¾ cup sprouted wheat flour
- ½ cup sprouted or regular rolled oats
- 1 cup frozen or fresh blueberries
- Preheat oven to 325 °F and grease a muffin tin or use muffin cups/liners.
- In a small saucepan over low heat, melt the coconut oil and honey. Allow a few minutes to cool, so the eggs don't cook when you mix them in!
- Use a whisk or fork to whisk eggs into coconut oil and honey.
- In a large mixing bowl, mash bananas well. Mix in water/milk, baking soda, salt, cinnamon and vanilla.
- Add egg mixture and stir well. Add flour and oats and stir until just combined. Gently fold in blueberries.
- Fill muffin liners to the top with muffin batter and bake for 38-40 minutes, or until a toothpick comes out clean. Remove from pan immediately and place on a cooling rack.
- Store in an airtight container for 3-4 days or freeze for up to 6 months.
Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 231Total Fat: 8gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 33mgSodium: 229mgCarbohydrates: 36gFiber: 2gSugar: 12gProtein: 5g
This nutrient calculation is done by an automated calculator and may not be accurate.