No-Flour Oatmeal Blueberry Muffins
Ingredients
- 1.2 cup (150 g) oat flour gluten free
- 1 cup (115 g) ground almonds
- 1 cup (150 g) Blueberries fresh or frozen
- 1/2 cup (130 g) Almond Milk unsweetened
- 4 tbsp honey
- 2 Eggs
- 1 lemon juice and zest
- 1 tsp vanilla extract
- 1/2 tsp (0.50 tsp) baking soda
- 1/4 tsp (0.25 tsp) salt
- 1 tsp coconut oil
Instructions
- Add oat flour to your mixing bowl. You can make this by blending rolled oats (the same quantity) in a high speed blender.
- Add the ground almonds, eggs, honey, lemon (zest and juice), baking soda, vanilla extract and salt. Stir to combine.
- Add the almond milk and stir again.
- Add the blueberries and stir again.
- Preheat the oven to 200°c / 400°f.
- Add the mixture to the muffin tray.
- Bake for 20 to 25 minutes.
- Allow to cool down for 5 minutes.
Notes
- Consume within 4-5 days.
Nutrition
Data source: USDA
Here is an oatmeal blueberry muffins recipe which is gluten free, high in protein and does not require using traditional flour. Instead, the muffins are primarily made from rolled oats and ground almonds which have been sweetened and feature tasty blueberries.
These muffins are great for meal prep and I usually eat these in the morning for breakfast or as a snack as it provides you with tons of energy. On days that I go gym or go running after work, I credit these oatmeal blueberry muffins for providing me with the energy.
It is easy to prep these on Sunday for the whole week, just see how it is done below!
Why you will love these oatmeal blueberry muffins:
- Healthier substitutions by using oats and almonds for the flour.
- Ideal for breakfast as it will give you plenty of energy.
- High in protein without using any protein powder.
- Good muffin recipe to prep for the week ahead.
If you like these oatmeal blueberry muffins, why not try:
- Healthy Chocolate Protein Donuts
- No-Bake Energy Balls (with Dates + Almond Butter)
- Chocolate Peanut Butter Overnight Oats
- Protein Baked Oatmeal with Bananas
How to make oatmeal blueberry muffins?
1) Main ingredients
- Oat flour and ground almonds: For this recipe, we use a combination of oat flour and ground almonds. Both ingredients should be easy to find in supermarkets because all you really need is rolled oats (gluten free version) and blanched almonds, which need to be blitzed in a high speed blender. This is a great replacement for using traditional flour because not only is it gluten free but it is high in fiber, high in protein and contains many health benefits.
- Blueberries: Either use fresh or frozen blueberries. This is another an antioxidant superfood which works well with the oat flour and ground almonds.
- Honey: Or your preferred sweetener. This is to make it taste nice and like an ordinary muffin.
- Lemon: Using juice and zest from lemon also helps add flavor to these muffins, as well as provide the key acidity.
2) Method
I made the oat flour myself by simply blitzing rolled oats in a high speed blender. For this recipe, I bought a gluten free version of rolled oats.
Next, I combined the majority of the ingredients which is ground almonds (supermarket version), eggs, honey, lemon (zest and juice), baking soda, vanilla extract and salt. Stir to combine.
Half way when you stir, gradually add in the almond milk, or the preferred milk of your choice, and keep stirring.
Add the blueberries and you can include other ingredients too. Use fresh or frozen blueberries.
Once it has all been mixed, all them to the muffin tray. Tip – add a pinch of coconut oil to each cupcake case.
Bake for 20 to 25 minutes. You can eat these fresh or prep them for the week which are ideal for breakfast to give you loads of energy!
Frequently asked questions
Is this recipe vegan-friendly?
Aside from the honey and eggs, everything is this recipe is vegan-friendly. You can easily substitute honey with maple syrup or a vegan-friendly sweetener, and substitute the eggs with flax eggs.
How can I reduce the calories in this oatmeal blueberry muffin recipe?
I would suggest using a calorie-free sweetener like stevia. However, the reason why these seem high in calories is mainly due to the ground almonds – but these contain many health benefits.
I don’t have lemon, what else can I use?
The lemon is used for flavor and acidity. You could also use lime juice and zest. Alternatively, just for acidity you can use apple cider vinegar.
How long do oatmeal blueberry muffins last?
Keep them stored in the fridge for 5-7 days in an air-tight container. These are perfect for meal prep because you can eat them on the go for breakfast or as an energy snack.
Are oatmeal blueberry muffins good for weight loss?
It depends on the calories per muffin and whether you can hit a caloric deficit. Each muffin contains around 308 calories (kcal) which may seem high for a weight loss meal plan, but they are very filling, highly nutritious, high in protein and can provide you with energy through the whole day.
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