Breakfast Featured Recipes Snacks — 24 August 2012

By: Jodie Shield, RD These healthy blueberry muffins will please your whole family.  They’re perfect for a busy back-to-school breakfast or as a snack with a glass of fat-free milk.  They were such a hit with our kids (and husbands),  Mary and I  decided to feature them in the recipe section of our new book Healthy Eating, Healthy Weight for Kids and Teens (EatRight Press 2012).  You can buy our book on Amazon  or simply click on the book section of our website home page  We recommend that you  double the recipe and keep a stash of whole wheat blueberry muffins in the freezer.  Hope you’ll give them a try and be sure to let us know what you think!  My daughter’s friend, Kim, is in medical school and has been trying our recipes.  Kim this one is a winner!

 Whole Wheat Blueberry Muffins

makes 12 muffins

  Prep Time = 15 minutes

Cook Time = 20 minutes


  • Cooking spray
  • 2 cups white whole wheat flour
  • 1/4 cup firmly packed light brown sugar
  • 4 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground allspice
  • 1 cup fat-free milk
  • 2 tablespoons canola oil
  • 2 tablespoons unsweetened applesauce
  • 2 large egg whites, lightly beaten
  • 1 cup fresh or frozen blueberries


  1. Preheat oven to 400 degrees.  Lightly spray muffin tin with cooking spray.
  2. In a large bowl, combine flours, brown sugar, baking powder, cinnamon, and allspice.
  3. In another bowl, whisk together milk, oil, applesauce, and egg.
  4. Pour milk mixture into bowl with dry ingredients, stirring until just combined (do not over mix). Stir in blueberries.
  5. Spoon batter evenly into prepared muffin cups.  Bake until tops are golden, 20 to 25 minutes.

Nutrition Information per muffin: 140 calories, 4 grams protein, 25 grams carbohydrate, 3 grams fat, 0 grams saturated fat, 0.5 milligrams cholesterol, 3 grams fiber, 205 milligrams sodium

Note: Recipe adapted with permission from Healthy Favorites: A Booklet Full of Healthy Tips and Recipes. 2008. Published by Let’s Go!

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About Author


Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

(2) Readers Comments

  1. Applesauce…who knew!? The muffins were delicious, and I definitely should have followed your advice to make more!

    • Jodie

      The applesauce replaces some of the fat. Reduces calories too but not the taste!

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