This simple dairy-free recipe for whole wheat muffins contains loads of whole grain ingredients, but in a portable format that goes beautifully with a big mug of tea! I originally created it for Attune Foods to incorporate their Uncle Sam whole wheat cereal into a healthy breakfast treat, but can’t resist sharing it here on Go Dairy Free, too.
In terms of nutrition, each whole wheat muffin contains approximately 4 grams of fiber and 4 grams of protein (just the right amount for my stomach in the morning), and they qualify as low fat, with just 4.5 grams of fat each. They are also fairly low in added sugars to keep your blood sugar from soaring first thing in the morning. I find them just sweet enough with the unsweetened applesauce, raisins, and a bit of honey (less than 2 teaspoons per serving).
If you prefer a fat-free muffin, you can replace the oil with additional applesauce or banana, but the muffins may be a bit gummy. I prefer adding a little bit of oil to keep the texture nice and tender, but since I have received many questions about making these fat-free, I thought I would include this note.
I have yet to test an egg-free version of these whole wheat muffins, but the recipe is not highly dependent on eggs, so a “flax egg” or increasing the applesauce (making it 1/3 to 1/2 cup) might do the trick. The amount of leavener should be sufficient, even for egg-free, but if you want a little extra insurance, you could up the baking powder by 1/8 to 1/4 teaspoon. To make them vegan, experiment with the egg replacers as mentioned, and substitute agave nectar for the honey (this sweetener swap should work seamlessly).
- 1 Cup Water
- 1 Egg (see my notes above for egg-free and vegan options)
- 1-1/4 Cups Whole Grain Cereal (I use Uncle Sam Cereal, which also contains flaxseeds)
- ⅓ Cup Raisins
- 1 Cup Whole Wheat Flour
- ¾ Teaspoon Ground Cinnamon
- 1 Teaspoon Baking Powder
- ½ Teaspoon Baking Soda
- ¼ Teaspoon Salt
- ⅓ Cup Honey (can sub agave nectar for vegan)
- ¼ Cup Unsweetened Applesauce (organic, if possible since apples are high pesticide)
- 2 Tablespoons Oil (I use coconut oil, but your favorite baking oil will do)
- Preheat your oven to 400ºF, and if needed, grease 9 muffin tins (I use silicone muffin cups, which seem to work best when not greased).
- In a large bowl, whisk together the water, egg, cereal, and raisins. Set those aside to soak while you measure out your dry ingredients.
- In a separate bowl, whisk together the flour, cinnamon, baking powder, baking soda, and salt.
- Returning to the cereal bowl, stir in the honey, applesauce and oil. Fold or gently stir in the flour mixture, until everything is just combined. No need to overmix here.
- Pour the batter evenly into the 9 muffin cups. They will be rather full.
- Bake the muffins for 15 to 20 minutes, or until golden brown and a toothpick inserted into the center comes out clean.