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General |170 calories per serving|45 minute recipe

Best Blueberry Muffins

This content was last updated on November 7, 2022

AICR’s New American Plate promotes a cancer-prevention diet rich in plant foods such as fruits, nuts and whole grains, and this muffin recipe certainly delivers. These easy-to-make blueberry muffins call for blueberries, which are rich in disease-fighting antioxidants, walnuts and whole-wheat pastry flour. Whole-wheat pastry flour is made from stone ground white whole wheat. It has 4 grams of fiber per 1 cup and has a soft texture, so it’s ideal for baked goods like muffins.


  • Nonstick cooking spray
  • 1 1/2 cups whole-wheat pastry flour
  • 1/3 cup finely or roughly chopped walnuts
  • 2 tsp. baking powder
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. salt
  • 1/4 tsp. baking soda
  • 2 large eggs, beaten
  • 1/2 cup 2% fat plain Greek yogurt
  • 1/2 cup mashed ripe banana, (from 1 banana)
  • 3 Tbsp. granulated sugar, plus 1 Tbsp., optional
  • 1/4 cup vegetable oil (or extra-virgin olive, olive, or avocado)
  • Zest of 1/2 lemon
  • 2 Tbsp. lemon juice
  • 2 tsp. vanilla extract
  • 1 1/2 cups fresh or frozen (not thawed) blueberries
Makes 12 servings (75g). Per serving: 170 calories, 8 g total fat (1.5 g saturated fat, 0 g trans fat), 30 mg cholesterol, 20 g carbohydrates, 4 g protein, 3 g dietary fiber, 140 mg sodium, 6 g sugar, 2 g added sugar.


  1. Preheat oven to 400 degrees F. Line a 12 cup muffin tin with cupcake liners and lightly coat liners with nonstick cooking spray.
  2. Place flour, walnuts, baking powder, cinnamon, salt and baking soda in medium-size mixing bowl and whisk until well combined.
  3. Place eggs, yogurt, banana, 3 tablespoons sugar, oil, zest, lemon juice and vanilla in smaller mixing bowl and whisk until well combined.
  4. Add liquid ingredients to dry ingredients and mix until just combined. Gently stir in blueberries.
  5. Divide batter evenly among muffin cups. Top with remaining 1 tablespoon sugar, optional. Bake until toothpick inserted in center of muffins comes out clean, 16 to 18 minutes. Cool 5 minutes in muffin pan; remove to cooling rack and cool completely.


  • If you don’t have muffin liners, simply spray the muffin tins with non-stick spray, and fill with batter.
  •  You may substitute whole-wheat pastry flour by using half all-purpose and half whole-wheat flour.

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Rated 5.0 out of 5
March 1, 2024

I love all your recipes for better eating. Although I am a VERY healthy eater, and have been my whole life, at age 84 sometimes, I find it hard to find good healthy recipes. Also my appetite is not the best lately, but I manage to eat a good breakfast, lunch and dinner. I also try to eat a little more during the day in between meals. I look forward to your suggestions and recipes to follow.

JoAnn B. Reid

Te tndermlx

Rated 4.0 out of 5
January 19, 2023

Hello aicr.org Administrator, similar below: Link Text

Essie Elem