Whole-Wheat Berry Muffins, Fat-Free

Everyone needs something sweet every now and then. And what better way to satisfy that craving than with a delicious whole-wheat muffin filled with the nourishing goodness of fresh berries and free of added fats?

I flavored my Berry Muffins with a puree of fresh strawberries and a handful of plump, juicy blueberries that burst in your mouth as you bite into the muffin, taking this sweet treat to a whole new level of sublime indulgence. My sweetener is turbinado sugar, a healthier, less processed sugar that I use in most of my sweet recipes, but you could just as well use maple syrup which would add even more flavor to an already delicious, not-too-sweet muffin.

In our home, these muffins made perfect pre-breakfast treats. Each has just around 112 calories and lots of protein, dietary fiber, and potassium. There is just 0.5 grams of fat in each muffin and it comes from heart-healthy flaxmeal which also adds some moisture to the muffin and great, nutty flavor.

I hope you are enjoying the fat-free recipes I’ve been posting. Although I have always been a healthy eater and conscious about adding as little fat as I can to any recipe I make, I must say I’ve been really enjoying coming up with ideas to cut out added fat altogether from my cooking. I’ve been whipping up dals, hummus, pasta sauces and baked goods without added fat and I am not missing much, flavor-wise. And I know that I am getting healthier. This doesn’t mean you’ll only see fat-free recipes here at Holy Cow! from now on, but you will definitely see more of them than you have before.

Here, then, is the recipe for my whole wheat, no-fat-added, very berry muffin. Enjoy!



Whole-Wheat Berry Muffin

Ingredients:

2 cups whole-wheat pastry flour (sub, if needed, with 1 cup regular whole-wheat and 1 cup all-purpose)

1 1/2 cups strawberries

1 cup blueberries

1/2 cup non-dairy milk, like almond or soy

1/2 cup turbinado sugar (use maple syrup instead for great flavor. This is not a very sweet muffin so you might want to use more sugar if your strawberries are very tart)

2 tbsp flaxmeal

1 tsp vanilla extract

4 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

Mix the whole-wheat pastry flour, baking powder, baking soda, sugar, and salt in a bowl.

Puree the strawberries in a blender along with the nondairy milk. Place in a bowl. (You can sub half the strawberry puree with an equal amount of applesauce for some added sweetness and moistness).

Add the flaxmeal and vanilla extract and mix well.

Make a well in the flour and pour in the wet ingredients. Using just a few strokes of your ladle or whisk, mix until everything’s just moistened. Don’t overbeat– a few lumps are just fine. Just make sure you don’t have any visible dry flour. If the batter is too dry, add a little more nondairy milk and mix it in.

Add the blueberries and mix in.

Pour the batter in a muffin tin lined with paper liners. If you don’t have paper liners spray with oil, although I do recommend the paper liners so you can get your muffins out more easily.

Sprinkle some sugar over the top of each muffin. This is not a very sweet muffin, so I like the little added crunch and sweetness on top.

Bake the muffins in a preheated 400-degree oven for 15 minutes or until a toothpick inserted in the center comes out clean.

Cool the muffins on a rack for about 10 minutes, then slide the muffins out of the tin and continue cooling on the rack.

Nutrition estimate per muffin: Calories 112, Total Fat  0.5 grams, Potassium 103.5 mg, Dietary Fiber 2.4 grams, Sugar 3.2 grams, Protein 2.5 grams

(C) All recipes and photographs copyright of Holy Cow! Vegan Recipes.

35 thoughts on “Whole-Wheat Berry Muffins, Fat-Free

  1. Permalink  ⋅ Reply

    JABS

    January 13, 2012 at 3:03pm

    Yum! Can I change this to a loaf? I don’t have a muffin pan, but strawberry season is just starting here in Morocco, and I’d love to make this (although, sadly, I’ll have to do it without blueberries).

    • Permalink  ⋅ Reply

      Vaishali Honawar

      January 13, 2012 at 3:16pm

      Jabs, yes, you could. Increase baking time to 45-50 minutes or until a toothpick in the center comes out clean.

  2. Permalink  ⋅ Reply

    Alpana

    January 13, 2012 at 7:08pm

    Indeed healthy & worth satisfying your sweet tooth……thanks for sharing .

  3. Permalink  ⋅ Reply

    Richa

    January 13, 2012 at 7:15pm

    i am loving the fat free series.. though i actually need to eat fat right now.. but its amazing that these muffins bakes up so fluffy and non sticky without the fat! 2012 for healthy eating!

  4. Permalink  ⋅ Reply

    Cham

    January 14, 2012 at 12:09am

    Amazing the recipe has no oil, butter even applesauce (usually they substitute), very very healthy start!

    • Permalink  ⋅ Reply

      Vaishali Honawar

      January 14, 2012 at 6:11pm

      Cham, the fruit puree really helps with adding moisture. Same thing that applesauce does.

  5. Permalink  ⋅ Reply

    a

    January 14, 2012 at 3:38am

    Looks fabulous! I just found your site, and am really enjoying the low fat recipes, but so far it seems that I’ll enjoy anything you post!

  6. Permalink  ⋅ Reply

    Ellen

    January 14, 2012 at 11:58am

    I baked these right away yesterday, using strawberries I had just picked up at the store. They came out great! Really delicious! Thank you for the fat-free recipes you have been posting; I also have been greatly reducing or cutting out the oils in my cooking. Your recipes are full of good ideas – like the pureed strawberries in these muffins!

    • Permalink  ⋅ Reply

      Vaishali Honawar

      January 14, 2012 at 6:13pm

      Ellen, glad you tried them. Thanks for letting me know! :) Also happy you’re enjoying the fat-free recipes- that makes two of us.

  7. Permalink  ⋅ Reply

    notyet100

    January 14, 2012 at 4:22pm

    Will try ur so,etime,,even I baked some muffins today:)

  8. Permalink  ⋅ Reply

    Anonymous

    January 14, 2012 at 6:18pm

    Omg, super healthy and fantastic muffins..definitely an incredible bake. –Priya

  9. Permalink  ⋅ Reply

    Vaishali Honawar

    January 14, 2012 at 6:20pm

    Priya, I was fumbling around with my cell phone yesterday and accidentally deleted your message. Blogger wouldn’t let me go back and undelete it. I appreciate very much that you took the time to post it. Thanks!

  10. Permalink  ⋅ Reply

    Ellen

    January 14, 2012 at 10:30pm

    I forgot to mention, Vaishali: When I made these very tasty muffins, I used 1 1/2 cups whole wheat pastry flour and 1/2 cup raw wheat germ (instead of 2 cups of flour). It worked great. I suppose that adds fiber and protein and also a little bit more fat (but not saturated fat).

    • Permalink  ⋅ Reply

      Vaishali

      January 15, 2012 at 1:40pm

      Great way to make these healthy muffins even healthier. I will try them your way next. Thanks, Ellen!

  11. Permalink  ⋅ Reply

    Samarpita

    January 15, 2012 at 1:30pm

    Vaishali, my first baking attempt since I turned vegan around a 1 and half back. I simply do not crave anything sweet (ever!!!) hence the aversion. And I don’t eat fat free also, as I am at a very healthy weight since I went vegan.
    But I had to try this. And I am so happy that I did! I am taking a bunch to office tomorrow, that will probably be the first time my colleagues will have vegan baked stuff.
    This aside, I have been meaning to tell you about green smoothies which taste quite good and has helped me lose weight and cleared up the skin completely. Do try them sometime.

    • Permalink  ⋅ Reply

      Vaishali

      January 15, 2012 at 5:13pm

      Samarpita, glad you made them– and liked them! And I want to know about the green smoothies. What do you add to them?

  12. Permalink  ⋅ Reply

    foodfeud

    January 15, 2012 at 3:30pm

    Pureeing strawberries right into the batter is so smart! I JUST read something that reminded me to eat more antioxidants and these should fit the bill just fine. Muffins are such a quick, delicious breakfast.

  13. Permalink  ⋅ Reply

    Cheoy Lee

    January 16, 2012 at 5:29pm

    Are these really fat free (otherwise known as guilt-free)? Incredible, thanks for the recipe!

    • Permalink  ⋅ Reply

      Vaishali

      January 16, 2012 at 9:52pm

      There’s less than 0.5 grams of fat in each muffin, and it comes from the flax. So they are definitely guilt-free.

  14. Permalink  ⋅ Reply

    Sarah

    January 25, 2012 at 2:45am

    This looks gorgeous, and the perfect way to satisfy my sweet tooth without the guilt! Reading the other comments is also giving me some ideas about how I can tinker with the recipe to suit my taste. Thanks for sharing this!

  15. Permalink  ⋅ Reply

    christine

    February 22, 2012 at 5:08am

    Hello:

    Is there any substitution I can use instead of flaxseed meal and strawberry purée? My son may be allergic and was curious if I could still make these for him? Thanks for sharing your recipes. Its been challenging baking and cooking vegan recipes but hope to master it someday.

    • Permalink  ⋅ Reply

      Vaishali

      February 22, 2012 at 2:24pm

      Christine, You can use just about any fruit puree. Banana puree would be perfect, as would applesauce. Both contribute moisture, so they would also compensate for flax, to some degree.

  16. Permalink  ⋅ Reply

    Renee

    September 3, 2012 at 1:19am

    I was wondering what I would do with the last few groceries in my house before I shopped again, including blueberries and wheat berries – this recipe is perfect!!! I’m new to this site and looking forward to more vegan fat-free recipes!

  17. Permalink  ⋅ Reply

    Melina

    March 13, 2013 at 2:53pm

    These were good but when you said they weren’t very sweet, you meant it! Next time I’d definitely add some sugar or an icing of some sort just to satisfy my sweet tooth. Otherwise, the berries shone through! thank you

  18. Permalink  ⋅ Reply

    Lakshmi

    September 7, 2013 at 1:43pm

    Hi Vaishali,

    Could you please tell me what is turbinado sugar? I live in Singapore and not sure where it will be available.

    Can I use skim milk instead of soy milk?

    I baked your mango cupcakes and they are delicious.

    Lakshmi

  19. Permalink  ⋅ Reply

    Vaishali Honawar

    September 8, 2013 at 8:05am

    Turbinado is an unrefined sugar, therefore healthier and vegan. You can use brown sugar. And yes, skim milk is fine or you can also use almond milk.

  20. Permalink  ⋅ Reply

    lakshmi

    September 26, 2013 at 3:06am

    I don’t have strawberries. Can I use banana puree? Will 3/4 cup applesauce and 3/4 cup puree be sufficient or 1 1/2 cups puree? Should I omit the almond milk as well? Thanks for sharing fat free and healthy recipes.

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