Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).

Patsy Jamieson
Source: EatingWell Magazine, Summer 2004


Read the full recipe after the video.

Recipe Summary

1 hr


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400 degrees F. Coat 12 muffin cups with cooking spray.

  • Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.

  • Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.

  • Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.


Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It's OK if some of the paper is sticking out over the rim.) Fill each cup as directed.

Nutrition Facts

209 calories; protein 5.3g; carbohydrates 30.4g; dietary fiber 3.3g; sugars 12.2g; fat 8.2g; saturated fat 0.9g; cholesterol 31.8mg; vitamin a iu 70.1IU; vitamin c 3.1mg; folate 15.3mcg; calcium 92.1mg; iron 1.2mg; magnesium 40.8mg; potassium 176.8mg; sodium 205.1mg; thiamin 0.2mg; added sugar 9g.

Reviews (34)

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34 Ratings
  • 5 star values: 15
  • 4 star values: 8
  • 3 star values: 3
  • 2 star values: 5
  • 1 star values: 3
Rating: 2 stars
Maybe my subs didn't work out right? I had ground flaxseed only so I used approx 1/5 cup. I also didn't have pure maple syrup just regular syrup on hand. Perhaps this combo is the reason my muffins didn't really have any sweetness at all our 6 year AND my husband ate theirs dipped in syrup just to get them down.:( Guess I'll be eating the whole batch! Cons: Too dense and not very sweet at all... Read More
Rating: 4 stars
Did anyone try using 1 cup of maple syrup instead of the called for 1/2 cup to make it sweeter? I'm going to try this. Read More
Rating: 4 stars
Good healthy muffin I used all white-whole wheat flour instead of a mix and topped with maple sugar. Next time I may try a oatmeal crumb top w/ maple sugar Read More
Rating: 5 stars
My 2 girls are claiming these muffins awesome! the texture is great and frozen blueberries worked out wonderfully. I did however completely space the sugar...but no matter..the kids don't mind. Thanks. I will be making these again. Read More
Rating: 5 stars
I made these for the first time and both my husband and I thought they were terrific. The texture and sweetness were just right for a muffin. We prefer muffins that are distinct from mini cakes. The orange zest and light caramel note from the maple syrup made for very flavorful muffins. (I used dark grade robust flavor syrup.) I made three small changes: I used whole wheat pastry flour; almond meal in place of the ground flaxseed (I didn't have flaxseed on hand); and added 2 tablespoons of melted butter to the 1/4 cup oil as I like butter in my baked goods and was concerned that the amount of fat was a little too minimal for my tastes. This recipe is going into my permanent file. Read More
Rating: 2 stars
These were very blah - they definitely needed at least 1/2 to 3/4 cup of sugar or sugar substitute added. The sweetness seemed to be the only thing lacking. I tried & agree with putting some butter & maple syrup on muffins made all the difference. Read More
Rating: 1 stars
These were not good Read More
Rating: 5 stars
Absolutely delicious! They puffed up and browned beautifully looks like they were from a bakery! I had no oranges unfortunately so subbed lemon instead. Very yummy will definitely use again! I added some chia seeds as well for a bit more fiber really good! Thanks for the great recipe! Allison Grande Prairie Alberta Read More
Rating: 1 stars
Bland even with added sugar I followed all the directions but did add a 1/4 cup of white sugar as some other reviewers suggested. These are horribly bland. The only time you get any flavor is when you hit a blueberry. Will not make again. Cannot taste the maple syrup either. Pros: Healthy Cons: Tasteless Read More