Whole Grain Vegan Blueberry Oat Muffins – Oil-Free, No Refined Sugar or Syrup

Whole Grain Vegan Blueberry Muffins Challenge

It’s a challenge finding a healthy, plant-based vegan Whole Grain Blueberry Muffins. Even the healthiest muffin recipes will often call for sweetness from refined sugar or maple syrup and moisture from oil.  Or, if made only with whole wheat flour, baked goods can be quite dense. 

Whole Foods, Plant-Based Muffins!

However, these whole foods, plant-based Whole Grain Blueberry Oat Muffins solve those common problems. They have natural sweetness from whole dates.  Plus, a blend of whole wheat pastry and oat flours creates a light, fluffy texture.  Frozen blueberries add a burst of juicy flavor. However, the recipe is incredibly versatile; you can also use frozen raspberries, cherries, or even diced bananas. 

Finally, delicious, whole foods, plant-based muffins! Guilt-free satisfaction!

More Whole Foods, Plant-Based Baking Recipes

These are the same plant-based baking tricks I used to create other delicious whole foods muffin and bread recipes. Oat Flour helps keep myGlute-Free Carrot Pecan Spiced Muffins light and fluffy. I used whole grain spelt flour for Banana Walnut Spelt Bread. Plus, dates are my favorite replacement for refined sugar or syrup. I use them for Chocolate Secret Spinach Oil-Free Plant-Based Muffins.

You’ll love this recipe for Whole Grain Blueberry Oat Muffins! They are:

• Full of natural, sweet flavor
• Have light, fluffy texture
• Perfect for a breakfast on-the-go
• Kid-Friendly…and great for brunch
• Whole foods, plant-based, oil-free
• Freezer-Friendly

Whole Grain Blueberry Oat Muffins

• Medium
• Servings: 12 
• Ready In: 40 minutes
• Yield: 12 muffins

Chef Katie’s Plant-Based Baking Tips

What is Oat Flour: Oat flour is made from ground whole grain oats. It has a nutty flavor and light, fluffy texture. It is naturally gluten-free. However, it can be processed in facilities near wheat, so check for “Certified GF” if you need to avoid gluten. You can add oat flour to many of your muffin and bread recipes for lighter texture.

Gluten-Free Baking:  Spelt is a member of the wheat family so it contains gluten.  For a gluten-free version of this recipe, substitute with a gluten-free all-purpose baking mix.

Nut-Free Tip:  If you need to keep these muffins nut-free, you can swap out the almond milk for a nut-free plant-based milk.  Soy milk and oat milk work best to maintain a light, fluffy texture for this recipe.

Baking Without Refined Sugar or Syrup: I’m on a mission to get rid of empty calories.  This recipe doesn’t use any refined sugar, maple syrup, or other refined sweetener. Dried dates provide sweetness, along with healthy fiber and essential nutrients.

Oil-Free Baking: I’m on a Mission to get rid of empty calories, like those found in refined oil. This recipe uses applesauce and whole foods to replace oil. For spray-free baking, use parchment muffin liners.

Want more Muffin Variations?  

Swap out the berries and vanilla extract with a few fun variations:
Raspberry Lemon = Frozen Raspberries + Lemon Extract
Peppermint Chocolate Chip = Vegan Chocolate Chips + Peppermint Extract
Cinnamon Apple = Diced Apples + Cinnamon Extract
Maple Pecan = Chopped Pecans + Maple Extract

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Whole Grain Blueberry Oat Muffins – Oil-Free, No Refined Sugar or Syrup

Even the healthiest vegan muffin recipes will often call for sweetness from refined sugar or maple syrup and moisture from oil.  If made only with whole wheat flour, baked goods can be quite dense.  However, these whole grain muffins have natural sweetness from whole dates.  A blend of whole wheat pastry and oat flours creates a light, fluffy texture.  Frozen blueberries add a burst of flavor, but you can also use frozen raspberries, cherries, or even diced bananas.  Finally, a baked good you can enjoy guilt-free.

Course Bread, Breakfast, Brunch, Muffin, Snack

Cuisine American, Healthy, Plant-Based, Vegan, Vegetarian, Whole Foods

Keyword date-sweetened, freezer-friendly, healthy, high carb, low fat, kid-friendly, low-fat, no refined sugar, no sugar added, oat flour, oil-free, plant-based, vegan, wfpb, whole foods diet, whole grain

Total Time 40 minutes minutes

Servings 12 muffins

Calories 127kcal

Ingredients

• 1 cup pitted dried dates (200 g)
• 1 cup unsweetened almond milk 8oz*
• ½ cup unsweetened applesauce 114g
• 1½ teaspoons pure vanilla extract
• 1 ½   cups whole-wheat pastry flour 180g
• ½ cup oat flour 45g
• 1 tablespoon ground flax 6.5g
• 2 teaspoons baking powder
• ¼ teaspoon baking soda
• ¾ teaspoon salt
• 1 cup frozen blueberries
• 12 muffin liners

Instructions

• Preheat oven to 350F.  Line a 12-count muffin tray with Parchment paper liners**.  If using traditional paper liners, you will need to spray them with oil to prevent sticking
• To make the oil-free wet mixture:  In a bowl or blender, combine the dates, almond milk, applesauce, and vanilla. Puree using an immersion blender or bar blender. Set aside
• To make the whole grain oat dry mixture:  In a large bowl, combine the whole wheat pastry flour, oat flour, flax meal, baking powder, baking soda, and salt.  Use a whisk to sift the ingredients together.
• To make the Whole Grain Blueberry Oat Muffin batter:  When the we mixture has cooled slightly, use an immersion blender (or food processor) to puree.  Puree until smooth.
• Pour the wet mixture into the bowl with the dry ingredients.  Stir well to combine.  As soon as you don’t see any more raw flour specks, gently fold in the frozen berries (still frozen!) until combined.
• Fill each of the muffin liners about ¾ full.
• Place the muffins in the oven.  Bake at 350F for about 22-25 minutes, until they pass the toothpick test and golden brown on the bottom.
• Let cool 5 minutes before removing from the pan.  Serve, refrigerate, or freeze.

Nutrition Facts

Serving size: 1/12 of a recipe (1 muffin)

Shopping and Gear List

• Bob’s Red Mill Pastry Flour Whole Wheat – 5 lb
  • BUY NOW
• Arrowhead Mills Flour Oat Organic, 16 oz
  • BUY NOW
• Terrasoul Superfoods Organic Deglet Noor Dates
  • BUY NOW
• Standard Paper Cupcake Liners 
  • BUY NOW

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