Ces Muffins au blé entier à 5 ingrédients are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.
La recette complète se trouve juste en dessous, mais ne manquez pas tous mes conseils plus bas, y compris les substitutions d'ingrédients, mes astuces de cuisine et les photos étape par étape !
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Whole Wheat Muffins
Ces Muffins au blé entier à 5 ingrédients are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.
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Portions: 12 muffins
Calories: 183.5 kcal
Ingrédients
- 1 ¾ tasses Farine de blé entier - (remarque 1)
- ½ tasse de sirop d'érable - (remarque 2)
- ½ tasse Huile d'olive au goût doux - (remarque 3)
- 1 tasse Lait d'amande - (remarque 4)
- 2 ½ Cuillères à café La levure chimique
Optional – recommended to add flavors
- 1 cuillère à café Extrait de vanille
- ½ tasse Myrtilles - (remarque 5)
- 1 cuillère à café La cannelle - (remarque 6)
- ½ cuillère à café Le sel
Instructions de Pose et d'Entretien
- Preheat the oven to 350°F (180°C). Line a 12-hole muffin pan with paper liners. Slightly oil the paper liners with cooking oil spray. Set aside.
- In a mixing bowl, add whole wheat flour, baking powder, and any of the optional cinnamon and salt. Whisk to combine.
- Add maple syrup, oil, almond milk, and vanilla extract if used. Whisk to combine and form a smooth batter. Let the batter rest for 10 minutes before baking to let the fiber absorb the liquid.
- Fold in the blueberries or chopped nuts if you like. Stir to evenly incorporate.
- Fill each paper liner evenly, and sprinkle a few extra berries on top if desired.
- Bake the muffins on the center rack for 25-35 minutes at 350°F (180°C) until a toothpick inserted in the center of the muffins comes out clean.
- Let them cool down for 10 minutes in the pan, then for 3 hours at room temperature. The muffin paper liner is easier to unpeel after the muffins are cold, or have spent an hour in the fridge.
Remarques
Remarques 1: You can also use whole spelt, but you will need 2 cups, as whole spelt contains less fiber. For a gluten-free option, use my guide de conversion sans gluten for muffins.
Remarques 2: Or any liquid sweetener you like, such as agave syrup or coconut nectar.
Remarques 3: Any low-flavor oil works. Mashed banana is your best oil swap here.
Remarques 4: Ou n'importe quel lait que vous préférez.
Remarques 5: Or chopped walnuts, pecans, raspberries. If the berries are frozen, you don’t need to thaw them before adding them to the batter.
Remarques 6Ou des épices pour tarte à la citrouille.
Stockage : Store the muffins in the fridge in an airtight container for up to 4 days. Freeze up to 1 month in a sealed container and thaw at room temperature the day before.
Alimentation
Servir: 1muffin (no optional) | Calories: 183.5kcal | Glucides: 23g | Protéine: 2.5g | Graisse: 9.7g | Gras saturé: 1.3g | Graisses polyinsaturées: 1.3g | Gras monoinsaturés: 6.7g | Sodium: 214.2mg | Potassium: 99.9mg | Fibre: 2.2g | Sucre: 8.8g | Vitamine A: 5.4IU | Vitamine C: 0.6mg | Calcium: 96.8mg | Fer à repasser: 0.8mg | Magnésium: 27.5mg | Phosphore: 81.6mg | Zinc: 0.6mg
Ingrédients et substitutions
Ce paragraphe vous donne tous mes conseils pour bien choisir vos ingrédients. Pour la recette complète avec les quantités, consultez la fiche recette en bas de l'article !Accéder à la recette complète
Il vous suffit de quelques ingrédients simples pour réaliser cette recette. Voici comment les choisir et les interchanger.
- Farine de blé entier – This forms the structure of the muffins, giving them a rich, whole-grain texture and high fiber content. I find that whole spelt flour also works beautifully, but you’ll want to use about 1/4 cup more since it contains a little less fiber than regular whole wheat.
- de sirop d'érable – This provides the primary sweetness and liquid to the batter, helping to keep the muffins moist. I also enjoy using agave syrup or coconut nectar as alternatives.
- Huile d'olive au goût doux – The oil adds necessary fat, which tenderizes the crumb and keeps the muffins from drying out. A great replacement for the oil is mashed banana, which works well to swap for the fat content.
- Lait d'amande – This adds moisture and binds the ingredients together to create the batter. Any non-dairy milk, such as soy, oat, or rice milk, is a fine substitution.
- La levure chimique – This is the leavening agent that creates carbon dioxide bubbles, making the muffins rise and become light and airy.
- Extrait de vanille – This ingredient is optional but adds a lovely aromatic warmth that complements almost any flavor.
- Myrtilles – These optional additions are folded into the batter, adding pockets of juicy fruit and flavor. Chopped nuts like walnuts or pecans, or other berries like raspberries, are also fine additions.
- La cannelle – This optional spice brings a warm, cozy flavor profile. I also like using a blend of pumpkin pie spices instead.
How to Make Whole Wheat Muffins (in Pictures)
Conseils de pâtisserie de Carine
Permettez-moi de vous donner quelques conseils supplémentaires pour des muffins parfaits.
- Mélanger et assortir – The recipe is intentionally designed to be customizable with flavors. I recommend adding 1 teaspoon of vanilla extract, 1 teaspoon of cinnamon, and 1/2 teaspoon of salt, along with 1/2 cup of any berries or nuts, to create a range of flavorful muffins.
- Protéine supplémentaire – For a nutritional boost, I often stir in 1/2 cup of hemp seeds to the batter; they are a great source of protein and healthy fats.
- Refroidir complètement – Pop the muffins in the fridge after they have cooled down for 10 minutes in the pan. The chilling process helps the paper liners firm up and makes them much easier to unpeel.
- Ajuster la douceur – If you prefer a sweeter muffin, I suggest adding 1/4 cup to 1/3 cup of sugar to the dry ingredients. You can use brown sugar, coconut sugar, or date sugar to up the sweetness level.
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Merci!