Healthy Muffin Recipe (100% Fruit-Sweetened)

healthy muffin recipe with raspberries on the table.

Healthy Muffin Recipe (100% Fruit-Sweetened)

Course: Snack

Cuisine: gluten-free

Keyword: date muffins, healthy muffins

Prep Time: 10

Cook Time: 25

Total Time: 35

Servings:

Calories: 162kcal

Author: Megan Gilmore

I was tempted to call these date muffins, because they are 100% sweetened with dates. But they are also the most nutritious muffins I've ever made, because they use minimal flour (only 1/2 cup for the whole batch!), no added sugar, and there is zero oil required. And despite all of that, these gluten-free muffins have the perfect texture and flavor! Feel free to customize them with any add-ins you like, but do check the recipe notes, as I've tested this many different ways.

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Ingredients

8 ounces pitted Medjool dates (~1 tightly packed cup)
3 large eggs
½ cup drippy cashew butter (or almond butter)
½ cup oat flour (certified gluten-free, if needed)
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon fine sea salt
1 ¼ cups raspberries or blueberries (about 6 ounces)

Instructions

Preheat the oven to 350ºF and line a muffin pan with 12 parchment paper liners. In the bowl of a 12-cup food processor, add the pitted dates and eggs. Secure the lid and blend until the dates look pureed, about 60 seconds. It's okay if you see some small pieces, but there shouldn't be any large chunks remaining.

Note: Use dates that are soft, squishy, and easy to split apart with your fingers for the best results. I buy mine in the fresh produce section of the grocery store, not in the bulk bins where they sell dried fruit.

Add the cashew butter, oat flour, baking powder, cinnamon, and salt. Secure the lid and blend again. Stop and scrape down the sides of the machine to make sure everything is incorporated, and blend again just to be sure. Add the fresh berries and pulse 3 to 4 times, just to briefly mix them in. (Do not puree them.)
Divide the batter evenly among the 12 muffin cups. I usually fill them about 3/4 of the way full. Bake the muffins at 350ºF for 25 to 30 minutes, or until the centers feel firm to the touch.
Let the muffins cool completely before you enjoy them. Leftovers can be stored in an airtight container in the fridge for up to a week, or frozen for up to 3 months.

Notes

Nutrition information is for 1 of 12 muffins. This information is automatically calculated using an online database, so it's just an estimate, not a guarantee.

Nut Butter Note: I recommend using a drippy nut butter (one that is pourable) because it's easier to work with. I used 365 brand cashew butter for this recipe, but Trader Joe's raw almond butter has a similar texture. Peanut butter should also work, but in my experience, it makes baked goods turn out drier and competes with the flavor more.

Egg Note: This recipe relies heavily on eggs for structure, so I don't think flax eggs will work the same here.

Want to Make Plain Muffins? I actually tested the base first, and found that if you're not adding berries, that it will require a slightly different ratio of ingredients. If you want to omit the berries, reduce the oat flour to only 1/3 cup and add a 1/2 cup of unsweetened applesauce. The applesauce flavor doesn't come through much, but I think this would be an excellent base for a spice muffin with extra cinnamon and ginger. Also, this plain version rises a lot more! Stay tuned for more variations.

Nutrition