Healthy Diet

Entire grain orange and blueberry muffins

These wholegrain orange and blueberry muffins are egg-free and refined sugar-free and are nutritionally promoted by chia seeds and berries rich in antioxidants.

Wholegrain blueberry orange muffins

My kids and I always love to start the day with muffins! It always feels like a treat … cake for breakfast, anyone? Can i really?

Absolutely. Because the most amazing thing about muffins is how indulgent they can feel even when we use wholesome whole food ingredients and minimal sweetener.

These muffins are a perfect fit: they're made from 100% whole wheat flour, antioxidant-rich berries, and tiny chia seeds that are rich in omega-3 fatty acids.

They're sweetened with honey and fruit, and for all of our readers planning meals around egg allergies, we've created these muffins to be egg-free too!

While testing this recipe, we learned about egg-free baking. And we thought we would pass on what we know. Ready? Let's go.

Whole wheat blueberry muffin broken in half

Egg substitute when baking

Eggs are three main elements of baked goods that need to be replaced with other ingredients in egg-free baking. These elements are:

In these muffins, we took care of moisture by soaking some chia seeds in orange juice. Easy!

Bowl of chia seeds in orange juice and bowl of lemon juice and milk

To rise (the rising power of the muffins) we used lemon juice soaked in milk plus baking powder. Together, these ingredients create a foam that translates into beautiful, fluffy, well-risen muffins. Sourdough: check.

Bowl of blueberries with orange slices behind them

Binding force is the easiest element to duplicate in egg-free baking as grains usually have their own binding force. We used whole wheat flour, which is high in gluten. (Gluten may have a bad rap these days, but as long as you don't have celiac disease, don't be afraid!)

Using these techniques and ingredients, we were able to get a moist, fluffy muffin with no eggs. Hooray!

Top down view of a whole wheat blueberry orange muffin

Low sugar baking

Most muffin recipes call for a cup or more of refined sugar. But it really doesn't need to have that much sugar loaded (unless you make me a birthday cake. Then we'll talk.)

For a daily breakfast recipe like this, we're happy with the natural sweetness of blueberries, orange juice, and honey. You are so sweet, I promise!

Whole wheat blueberry muffins on a refrigerated shelf with blueberries and oranges in the background

They taste straight out of the oven, but if you have leftovers, be sure to toss these in a freezer bag for a quick school morning breakfast. Just drag some frozen muffins out of the freezer the night before and they're ready to eat in the morning.

Treat yourself and your children! Cheers.

Whole wheat blueberry muffin with blueberries and an orange in the background

1 tablespoon Chia seeds1/8 Cup orange juice2/3 Cup milk1 tablespoon Lemon juice1/3 Cup Coconut oil4th tablespoon honey1/2 teaspoon Orange extract1 1/2 Cup Flour, whole wheat1/2 teaspoon Salt-2 teaspoon baking powder1 Cup Blueberries1 tablespoon Orange peel

Preheat oven to 400 ° F. Place the liners in a muffin pan or spray them with cooking spray.

Combine chia seeds and orange juice in a small bowl; Put the milk in a separate small bowl or cup and add lemon juice. Set both of them aside for 10 minutes.

Mix together the chia mixture, milk mixture, oil, honey and orange extract.

Mix the flour, salt and baking powder together in a separate large bowl.

Slowly pour the wet mixture into the dry ingredients and stir until damp. Don't overmix!

Fold in the blueberries and orange peel.

Spread the batter evenly on the muffin bowls and bake for 10-15 minutes or until cooked through and golden brown.

Serve with orange wedges on the side.

Calories: 165kcal | Carbohydrates: 24G | Protein: 3G | Fat: 7thG | Saturated fatty acids: 5G | Cholesterol: 1mg | Sodium: 106mg | Fiber: 3G | Sugar: 8thG

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