01. Low-Sugar Vegan Oatmeal Muffins (12 muffins)

Ingredients

• 2 cups rolled oats

• 2 ripe bananas, mashed

• 1¾ cups unsweetened soy or almond milk

• 1 tsp baking powder

• 1 tsp cinnamon

• ¼ tsp salt

• 1 tsp vanilla extract

• ½ cup blueberries (optional)

• 2 tbsp chia seeds (optional, for extra fiber)

Bake: 375°F (190°C) for 20-25 minutes.

Approximate Nutrition (per muffin)

• Calories: ~90

• Protein: ~3 g (with soy milk)

• Carbohydrates: ~16 g

• Fiber: ~2.5 g

• Total sugars: ~3-4 g

• Added sugars: 0 g

• Fat: ~2 g

For Even Less Sugar

• Use 1 banana instead of 2.

• Replace berries with chopped walnuts.

• Add extra cinnamon and vanilla to enhance perceived sweetness.

02. Low-Carb Vegan Cinnamon Muffins

Ingredients

• 1½ cups almond flour

• ½ cup ground flaxseed

• ¼ cup oat flour (or finely blended oats)

• 2 tsp baking powder

• 1 tsp cinnamon

• ¼ tsp salt

• 2 tbsp chia seeds

• 1 cup unsweetened soy milk

• ¼ cup unsweetened applesauce

• 1 tsp vanilla extract

• 2 tbsp erythritol, monk fruit sweetener, or stevia equivalent (optional)

• ½ cup chopped walnuts or pecans

Instructions

1. Preheat oven to 350°F (175°C).

2. Line a 12-cup muffin tin.

3. Mix all dry ingredients in a bowl.

4. Stir in soy milk, applesauce, and vanilla.

5. Fold in nuts.

6. Divide evenly among muffin cups.

7. Bake for 20-25 minutes until firm and lightly golden.

8. Cool completely before serving.

Approximate Nutrition (per muffin)

• Calories: ~120

• Protein: ~5 g

• Total Carbs: ~8 g

• Fiber: ~4 g

• Net Carbs: ~4 g

• Fat: ~9 g

• Added Sugar: 0 g

Makes 12 muffins

03. Vegan Buckwheat Groats Muffins (Oil-Free)

Ingredients:

• 1 cup raw buckwheat groats, soaked overnight and drained

• 2 ripe bananas

• 1 cup unsweetened soy milk

• ¼ cup unsweetened applesauce

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 1 tsp baking powder

• ¼ tsp sea salt

• 2 tbsp ground flaxseed

• ¼ cup chopped walnuts (optional)

• ½ cup blueberries (optional)

• ½ cup buckwheat groats with ½ cup almond flour

This lowers the carbohydrates and increases healthy fats and protein while keeping the muffins moist.

These pair nicely with coffee or tea and freeze well for meal prep.

Serves: 4-6

Instructions:

1. Preheat oven to 350°F (175°C).

2. Line a 12-cup muffin tin with paper liners or use a silicone muffin pan.

3. Blend the soaked buckwheat groats, bananas, soy milk, applesauce, and vanilla until mostly smooth.

4. Stir in cinnamon, baking powder, sea salt, and flaxseed.

5. Fold in walnuts and blueberries if using.

6. Fill muffin cups about ¾ full.

7. Bake for 22-28 minutes until a toothpick comes out clean.

8. Cool for 10 minutes before removing from the pan.

• Calories: ~95

• Protein: ~3 g

• Carbohydrates: ~18 g

• Fiber: ~3 g

• Total Fat: ~1 g

• Saturated Fat: ~0.2 g

• Added Sugar: 0 g

Approximate Nutrition (per muffin, without nuts)

Why This Version Works

These muffins are hearty, high in fiber, and naturally sweetened with banana. Buckwheat groats add a pleasant nutty flavor and are naturally gluten-free.

Makes: 12 Muffins

Replace:

04. Vegan Oil-Free Buckwheat-Almond Muffins

Ingredients:

• ½ cup raw buckwheat groats, soaked overnight and drained

• ½ cup almond flour

• 2 ripe bananas

• 1 cup unsweetened soy milk

• ¼ cup unsweetened applesauce

• 2 tbsp ground flaxseed

• 1 tsp vanilla

• 1 tsp cinnamon

• 1 tsp baking powder

• ¼ tsp sea salt

• ½ cup blueberries (optional)

• 2 tbsp chopped walnuts (optional)

• Use 1 banana instead of 2

• Add 1 tablespoon chia seeds

• Add ½ scoop unflavored or vanilla vegan protein powder

That can bring the muffins closer to 6-7 g protein each while keeping the carb content relatively low and the saturated fat very low.

Instructions:

• Calories: 100-115

• Protein: 4-5 g

• Total Carbs: 11-13 g

• Fiber: 3-4 g

• Net Carbs: 8-10 g

• Fat: 4-5 g

• Saturated Fat: ~0.3 g

• Added Sugar: 0 g

Approximate Nutrition (per muffin)

For Even Better Blood Sugar Control

Makes: 12 Muffins

1. Preheat oven to 350°F (175°C).

2. Blend the soaked groats, bananas, soy milk, applesauce, and vanilla until mostly smooth.

3. Stir in almond flour, flaxseed, cinnamon, baking powder, and sea salt.

4. Fold in blueberries if using.

5. Divide into 12 muffin cups.

6. Bake for 22-26 minutes.

7. Cool completely before serving.

Continue Your Health Journey

These recipes are just a starting point. If you’re ready to take the next step toward a healthier lifestyle, we invite you to learn more, ask questions, or get guidance.

Reach out to us to learn more about our programs, resources, and how you can begin your journey.

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A place of quiet reflection, spiritual renewal, and Biblically-based health.

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A charitable, not-for-profit ministry dedicated to restoring body, mind, and spirit through faith and health education.

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