These 5-Ingredient Whole Wheat Muffins are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.
While the whole recipe is just below, don’t miss all my tips further down, including ingredient swaps, my cooking tips, and step-by-step shots!
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Whole Wheat Muffins
These 5-Ingredient Whole Wheat Muffins are simple and healthy muffins made with no eggs, no dairy, low in sugar, and rich in fiber.
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Servings: 12 muffins
Calories: 183.5 kcal
Ingredients
- 1 ¾ cups Whole Wheat Flour - (note 1)
- ½ cup Maple Syrup - (note 2)
- ½ cup Mild-Flavor Olive Oil - (note 3)
- 1 cup Almond Milk - (note 4)
- 2 ½ teaspoons Baking Powder
Optional – recommended to add flavors
- 1 teaspoon Vanilla Extract
- ½ cup Blueberries - (note 5)
- 1 teaspoon Cinnamon - (note 6)
- ½ teaspoon Salt
Instructions
- 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.
Notes
Note 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 gluten-free conversion guide for muffins.
Note 2: Or any liquid sweetener you like, such as agave syrup or coconut nectar.
Note 3: Any low-flavor oil works. Mashed banana is your best oil swap here.
Note 4: Or any milk you like.
Note 5: Or chopped walnuts, pecans, raspberries. If the berries are frozen, you don’t need to thaw them before adding them to the batter.
Note 6: Or pumpkin pie spices.
Storage: 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.
Nutrition
Serving: 1muffin (no optional) | Calories: 183.5kcal | Carbohydrates: 23g | Protein: 2.5g | Fat: 9.7g | Saturated Fat: 1.3g | Polyunsaturated Fat: 1.3g | Monounsaturated Fat: 6.7g | Sodium: 214.2mg | Potassium: 99.9mg | Fiber: 2.2g | Sugar: 8.8g | Vitamin A: 5.4IU | Vitamin C: 0.6mg | Calcium: 96.8mg | Iron: 0.8mg | Magnesium: 27.5mg | Phosphorus: 81.6mg | Zinc: 0.6mg
Ingredients and Substitutions
This paragraph gives you all my tips about picking the right ingredients. For the full recipe with measurements, scroll to the recipe card at the bottom of the post!Go to Full Recipe
You only need a few simple ingredients to make this recipe. Here’s how to pick and swap them.
- Whole Wheat Flour – 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.
- Maple Syrup – 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.
- Mild-Flavor Olive Oil – 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.
- Almond Milk – 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.
- Baking Powder – This is the leavening agent that creates carbon dioxide bubbles, making the muffins rise and become light and airy.
- Vanilla Extract – This ingredient is optional but adds a lovely aromatic warmth that complements almost any flavor.
- Blueberries – 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.
- Cinnamon – 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)
Carine’s Baking Tips
Let me share a few more tips for perfect muffins.
- Mix and Match – 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.
- Extra Protein – 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.
- Cool Completely – 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.
- Adjust Sweetness – 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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