Healthy Blueberry Hemp Muffins

My Healthy Blueberry Muffins are the make-ahead vegan breakfast you need! These delightfully fluffy and flavorful pastries are full of protein and fiber AND made without any refined sugars. They’re also perfectly portable, making them an ideal choice for your morning commute.

Disclosure: This post may contain affiliate links.

This post was sponsored by Eaton Hemp. All opinions are mine.

Muffins are often calorie laden sugar bombs that are really just cakes in disguise. Not so with my healthy blueberry muffins! Packed with whole grain rolled oats, antioxidant loaded fresh blueberries, and protein packed hemp hearts, these are a tasty treat that you can feel good feeding to your family. As an added bonus, I have crafted this recipe to use applesauce and maple syrup as my sweeteners, keeping them completely refined sugar-free.

With just 20 minutes of simple prep, you can have a tray full of these delicious and nutritious snacks that are perfect for grab-and-go days. Eat them for breakfast, as a post workout snack, or even as “dessert.” Conveniently wrapped and portioned from the get go, these muffins are a super hack that has saved me from morning meltdowns on more than one occasion.

Oh, and just because they’re healthy, don’t go getting the wrong idea about these blueberry morning muffins. They are moist, tender and downright delicious. I can almost promise your kiddos will request these on the regular!

Recommended Ingredients & Equipment

Nothing fancy to see here! This recipe for healthy vegan muffins requires a pretty short list of easy to find ingredients.

Here is everything you’ll need:

Ingredient Notes

• Rolled Oats – Also known as “old fashioned oats,” these provide a ton of flavor and texture to the muffins. Do NOT substitute steel cut or instant oats in this recipe!
• Hemp Hearts – The hemp seeds give these muffins a lovely texture and a delicious nutty flavor, plus a big nutritional punch. For the best quality, I recommend Eaton Hemp Organic Hemp Hearts (read more about them below).
• All Purpose Flour – For healthier flour options, you can use 1:1 gluten-free flour blend, whole wheat, or buckwheat.
• Maple Syrup – Maple is my sweetener of choice, but you could easily swap in agave nectar or date syrup instead.
• Non Dairy Milk – I recommend a thick, creamy, neutral flavored milk such as soy, almond, or cashew milk. However, any type of non-dairy milk will do.
• Applesauce – This is the binder of the recipe. You could replace it with 1/2 mashed banana, 1/2 cup non-dairy yogurt, 1/2 cup of pumpkin puree, or a variety of other egg replacers.
• Coconut Oil – This recipe calls for coconut oil. You could also use vegetable or avocado oil. If you want to eliminate the oil altogether, swap it out for the same amount of applesauce. This will affect the texture a bit but they will still be delicious!
• Cinnamon – Completely optional, I love the flavor boost that a bit of cinnamon gives to these healthy muffins. It is also linked to several health benefits, which makes it an easy way to boost the nutrition of your breakfast.

Go-To Hemp Hearts

There are a lot of hemp hearts on the market but not all hemp hearts are created equal. That’s why I love and recommend Eaton Hemp Organic Hemp Hearts.

Here are a few reasons why they outperform their competitors. Eaton Hemp Organic Hemp Hearts are:

• 100% USA grown, processed, and packaged
• USDA Certified Organic
• Farmer-owned, Farm to table.
• Processed with 100% clean energy.

Beyond that, Eaton Hemp stems from the first farmed licensed to grow hemp in New York State and is the only brand to use the Hemp Plant in its ENTIRETY. Nothing goes to waste! By choosing Eaton Hemp Hemp Hearts, you’re supporting organic hemp farmers across America to: significantly reduce our carbon footprint, rejuvenate our soil, purify the air we breathe, and make significant strides towards a healthier and cleaner planet.

Wanna try them for yourself? Use the code “MYDARLINGVEGAN” and get 30% off all Eaton Hemp Organic Hemp Hearts and their other food products.

As if that weren’t enough to convince you, hemp hearts are one of nature’s most nutrient dense foods. Packed full of iron, magnesium, B vitamins, vitamin D, E, and zinc, they are truly what I would consider a superfood. And they are the only vegan food with the same Omega 3:6 ratio as fish oil (the body’s ideal omega ratio). Beyond that, they have all 20 amino acids, including each of the 9 essential amino acids. This makes hemp seeds a complete high-quality protein.

Recommended Equipment

For all my vegan muffin recipes, you’ll need basic kitchen equipment such as a mixing bowl, utensils, a wire cooling rack, and a muffin baking pan. I also recommend using an ice cream scoop to evenly and cleanly scoop your batter. (<<affiliate links)

Recipe Video

Step-by-Step Instructions

Step One – Preheat & Spray

Preheat the oven to 375F. Spray a muffin tin with cooking spray. Line it with muffin holders and spray again. Set aside.

Pro Tip: You don’t have to use muffin holders. If you prefer, you can place the batter directly in the muffin tin. Just make sure to spray thoroughly.

Step Two – Make the Batter

In a medium sized bowl combine the non-dairy milk and rolled oats. Set aside for 10 minutes to allow the oats to soften. Don’t skip this step! Soaking the oats is important for a fluffy texture. The oats are ready when they have doubled in size and absorbed most of the milk.

While the oats soak, mix together the flour, hemp hearts, baking powder, baking soda, salt, and cinnamon.

In a separate bowl, mix together maple syrup, melted coconut oil, applesauce, and vanilla extract. Add the soaked oats and stir to combine.

Add the wet ingredients into the dry ingredients, mixing until the batter is fully hydrated. Gently fold in the blueberries. Spoon the batter into the prepared muffin tins, filling each cup nearly to the top.

Pro Tip: For a little extra texture and a pretty finish, sprinkle some extra hemp hearts on the top of your unbaked muffins.

Serving and Storing

Serving – As soon as the muffins are cool enough to handle, feel free to dig right in! They’re excellent warm or at room temperature. For some added richness, feel free to slather with a bit of vegan butter or cream cheese. You can also serve these healthy blueberry hemp muffins with some nut butter for added protein.

Storing – These muffins will keep at room temperature for up to 5 days. Be sure to keep them well sealed to prevent them from going stale. You can also freeze these muffins for up to a month. Let thaw at room temperature for a few hours (perfect for tossing into a lunchbox in the morning!).

Frequently Asked Questions

More Vegan Muffin Recipes

• The BEST Vegan Blueberry Muffins
• Vegan Strawberry Muffins
• Vegan Chocolate Chip Muffins
• Vegan Banana Nut Muffins

Check out all my vegan muffin and pastry recipes for more inspiration.

Blueberry Hemp Muffins

My Healthy Blueberry Hemp Muffins are the make-ahead vegan breakfast you need in your rotation. These delightfully fluffy and flavorful treats are full of protein and made without any refined sugars. They're also perfectly portable, making them an ideal choice for your morning commute.

4.84 from 6 votes

Print Pin Rate

Prep Time: 20 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 40 minutes minutes

Servings: 12 muffins

Calories: 196kcal

Author: Sarah McMinn

Ingredients

• 1 cup non-dairy milk
• 1 cup rolled oats
• 1 1/4 cups all-purpose flour
• 1/4 cup Eaton Hemp Hemp Hearts
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• ½ teaspoon salt
• 1/2 teaspoon ground cinnamon
• ½ cup maple syrup
• 1/4 cup unsweetened applesauce
• ¼ cup coconut oil, melted
• 1 teaspoon vanilla extract
• 1½ cups fresh blueberries

US Customary – Metric

Instructions

• Preheat the oven to 375. Spray a muffin tin with cooking spray. Line it with muffin holders and set aside.
• In a medium sized bowl combine the soy milk and rolled oats. Set aside for 10 minutes to allow the oats to soften. Note: Don't skip this step. Soaking the oats is important if you want fluffy muffins. While the oats soak, mix together the flour, hemp hearts, baking powder, baking soda, salt, and cinnamon.
• In a separate bowl, mix together maple syrup, melted coconut oil, applesauce, and vanilla extract. Add the soaked oats and stir to combine. Add the wet ingredients into the dry ingredients, mixing until the batter is fully hydrated. Gently fold in the blueberries.
• Spoon the batter into the prepared muffin tins, filling each cup nearly to the top. Bake for 20-25 minutes until a knife inserted in the middle comes out clean. Remove from the oven and allow muffins to cool before removing from pan.

Video

Notes

Serving & Storing- As soon as the muffins are cool enough to handle, feel free to dig right in! They’re excellent warm or at room temperature. For some added richness, feel free to slather with a bit of vegan butter or cream cheese. You can also serve these healthy blueberry hemp muffins with some nut butter for added protein. These muffins will keep at room temperature for up to 5 days. Be sure to keep them well sealed to prevent them from going stale. You can also freeze these muffins for up to a month. Let thaw at room temperature for a few hours (perfect for tossing into a lunchbox in the morning!).

Recipe Tips

1. If you want super moist, fluffy muffins, be sure to soak your oats! Allow the old fashioned oats to soak for at least 10 minutes prior to adding to the batter.
2. For added texture and a pretty finish, sprinkle the tops of your unbaked muffins with some extra hemp hearts. Bonus points if you add a few berries to the top, too!
3. These healthy muffins are perfect for meal prep. After baking and cooling, stash the batch in your freezer. Pull one out the night before to defrost and wake up to the easiest breakfast around.
4. Want your blueberries to be evenly distributed? Give them a quick toss in flour to keep them from sinking to the bottom.

Frequently Asked Questions

• Can I use frozen berries for this recipe? Absolutely! If fresh berries are out of season or cost prohibitive, frozen berries are an excellent option. They are picked at peak freshness and flash frozen, meaning all of their nutrients are in tact. You can also feel free to swap in other types of berries depending on what is available. 
• How can I make these muffins even healthier? Feel free to substitute applesauce for the oil and swap in a healthier flour like whole wheat, spelt or buckwheat!
• Why did my blueberry muffins come out flat? The primary leavening agent in these healthy blueberry muffins is baking powder, which becomes activated when it comes in contact with liquid. Don’t let your batter rest before placing your muffin tin in the oven – you want them to go in within minutes of adding the wet ingredients to the dry!

Nutrition

Calories: 196kcal | Carbohydrates: 28g | Protein: 7g | Fat: 7g | Saturated Fat: 4g | Sodium: 155mg | Potassium: 182mg | Fiber: 5g | Sugar: 11g | Vitamin A: 111IU | Vitamin C: 3mg | Calcium: 85mg | Iron: 2mg