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Healthy Banana Blueberry Muffins

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This recipe for healthy blueberry banana muffins is a makeover for our more indulgent banana blueberry muffins. We have reduced the fat and calories and increased the fiber while keeping the muffins moist and tender.

Two whole grain banana blueberry muffins stacked on top of each other.

Packed with the goodness of bananas, blueberries, and whole grains, these muffins are delicious and nourishing. Let’s dive into this recipe that promises taste without the guilt!

Healthy Banana Blueberry Muffins No Sugar

In this recipe, we skip the processed sugars and sweeten these muffins naturally with maple syrup. Maple imparts a rich, understated sweetness and slightly increases the nutritional value. 

Here is Why This Banana Blueberry Muffins Recipe Works

  • Low in Fat, High in Flavor: Thanks to the use of egg whites and minimal oil, these muffins keep the fat content low while still being incredibly moist and tender.
  • Versatile Ingredients: Whether you have fresh or frozen blueberries, this recipe adapts easily, making it a year-round treat.
  • Naturally Sweetened Goodness: These healthy treats are sweetened with maple syrup instead of refined sugar. This natural sweetener adds a rich, distinct flavor and keeps the muffins free from processed sugars, making them a healthier choice.
  • Whole Grain Benefits: We use whole-wheat flour, with an option for sprouted wheat flour, to harness the benefits of whole grains. The option of using sprouted flour further enhances the nutritional value of these muffins.

Ingredients for Healthier Muffins

  • Pantry: All-purpose flour, Whole grain flour, Baking powder, Baking soda, Cinnamon, Salt, oil. 
  • Fridge items: Egg whites, Maple syrup, Plain yogurt.
  • Produce: Blueberries, bananas, lemon

Ingredient Substitutions

  • Substitute maple syrup with honey or agave nectar for a different kind of sweetness.

How to Make Whole Grain Blueberry Muffins with Banana

  1. Preheat the oven and prepare the muffin tins.
  2. Mix the dry ingredients in one bowl and the wet ingredients in another.
  3. Combine wet and dry ingredients then fold in the blueberries. 
  4. Prepare the streusel topping.
  5. Fill the muffin tins, top with streusel, and bake. 

Several freshly baked muffins in a pan.


100% Whole-Wheat Banana and Blueberry Muffins

Using whole grain pastry flour instead of regular whole grain flour can make a significant difference in the outcome. Whole grain pastry flour is milled from a softer wheat variety, which results in a finer, lighter texture. Regular whole-grain flour tends to make baked goods denser and heavier. 

Nutty Banana Blueberry Muffins

Toss in some chopped walnuts or pecans for an added crunch and nutritional boost.

Spice it Up

Add a dash of nutmeg or ginger for a warm, spicy flavor.

Tips for Muffin Success

Here are some tips to ensure your healthy banana blueberry muffins turn out perfect every time:

  • Avoid overmixing the batter to keep muffins light and fluffy.
  • For uniform muffins, use an ice cream scoop to fill the muffin tins.
  • If using frozen blueberries, do not thaw them first. 
  • For the best results, use a very ripe bananas in this recipe. A banana that has turned brown is ideal, as its natural sugars are at their peak. This means your muffins will have a naturally sweeter flavor and a perfectly moist crumb, all thanks to the humble, overripe banana.

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Frequently Asked Questions

Got questions about making these Healthy Blueberry Muffins with Banana? We’ve got you covered! Below, you’ll find quick answers to some common queries.

Can I use frozen blueberries in these muffins?

Absolutely! Frozen blueberries will work great in this recipe but make sure they are still frozen when you add them to the batter.

Can I make these muffins fat free?

If you eliminate the fat completely, the muffin won’t be as tender and moist.

How many calories are in these muffins?

There are 200 calories in these healthy muffins. The mashed banana, yogurt, and oil helps keep them tender and moist even though they are low in fat. 

What makes these muffins healthy?

Ah, well the word healthy is relative isn’t it?! From my perspective, these are healthy muffins because they are low in fat, have no refined sugar, and they are higher in fiber and nutrients than standard muffins. They do not have almond meal in them and they do not qualify for a keto or gluten free diet. 

A low fat banana blueberry muffin broken in half to show the blueberries.

Storing Healthy Banana Muffins with Blueberries

Store the muffins in an airtight container at room temperature for up to 2 days, or freeze for longer shelf life. Since these is lower in fat, they will dry out quicker than standard blueberry banana muffins even though the mashed banana helps keep them moist. 

Our whole grain Banana Blueberry Muffins beautifully demonstrate that nutritious baking can be incredibly flavorful and satisfying. With a perfect mix of healthful ingredients these muffins are an excellent choice for anyone looking to enjoy a guilt-free treat.

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Two whole grain muffins stacked on top of each other.

Healthy Blueberry Banana Muffins

This healthy banana blueberry muffin recipe is a makeover for our more indulgent banana blueberry muffins. These muffins are low in fat and calories and high in fiber but they are still moist and tender. The crunchy crumb topping is completely fat free.
4.62 from 21 votes
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Prep Time: 10 minutes
Cook Time: 17 minutes
Total Time: 27 minutes
Servings: 12 to 18 muffins
Calories: 202kcal
Author: Dahn Boquist


Dry Ingredients:

  • 1-1/4 cups all-purpose flour 150 grams
  • 1 cup whole wheat flour or sprouted wheat flour 113 grams
  • 1 tablespoon baking powder
  • 3/4 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt

Wet Ingredients:

  • 3 egg whites
  • 2/3 cup maple syrup
  • 2 tablespoon olive oil
  • 2 tablespoons plain yogurt
  • 1 tablespoon vanilla extract
  • zest of 1 lemon
  • 1-1/2 cups mashed bananas about 3-4 bananas

Add-in last:

  • 2 cups fresh or frozen blueberries

Fat-free Lemon Oatmeal Streusel Topping

  • 1/2 cup oats
  • 1/2 cup whole wheat flour
  • 1/4 cup sugar
  • zest of 1 lemon
  • 1 teaspoon cinnamon
  • 1 egg white about 1-1/2 tablespoons


  • Preheat the oven to 425°F (you will reduce the temperature after the muffins cook for 5 minutes)
  • Grease 12 standard sized muffin tins or line them with paper baking cups. In a medium bowl, whisk all the dry ingredients together then set aside.
  • In another bowl, whisk the egg whites, and maple syrup then add the oil, yogurt, vanilla and lemon zest and beat until well blended. Next add the mashed bananas.
  • Fold the wet mixture into the flour mixture then fold in the blueberries.

Make the Oatmeal Streusel:

  • Blend the oatmeal, flour, sugar, lemon zest, and cinnamon together then stir in the egg white until the mixture is moist.
  • Fill the greased muffin tins completely full then sprinkle the tops with the streusel topping.
  • Bake in the preheated oven at 425°F for 5 minutes then turn the oven down to 350°F and bake for 12 to 15 more minutes or until a toothpick inserted in the center comes out clean.
  • Allow the muffins to cool completely before removing from the muffin tins. The tender muffins can fall apart if you remove them while they are still warm.


  • If you are using frozen blueberries, do not thaw them before adding them to the batter. Toss frozen blueberries in a couple of tablespoons of flour first. This will prevent the blueberries from falling to the bottom of the muffin.
  • This low fat muffin batter will make 18 slightly smaller muffins if you fill the muffin cups 3/4 full.
To get tall muffin tops:
  • Fill the muffin tins all the way to the top and bake the muffins at 425°F for 5 minutes then turn the oven down to 350°F for the rest of the baking time. The initial burst of extra heat will help the muffins rise taller but don't forget to turn the oven down after 5 minutes or they will burn. Don't open the door of the oven when you turn the heat down. 



Serving: 1 | Calories: 202kcal | Carbohydrates: 50g | Protein: 6g | Fat: 2g | Polyunsaturated Fat: 2g | Sodium: 209mg | Fiber: 4g | Sugar: 15g
healthy banana blueberry muffin pinterest photo

Dahn Boquist

Dahn is a retired nurse, recipe creator, home cook, baker, and self-proclaimed foodie. She loves creating in the kitchen and cooking for family and friends. She lives in Washington State with her husband and dog. When she isn't cooking or baking, you can usually find her spending time with her grandchildren or exploring the beautiful Pacific Northwest.

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