• Melissa Ieraci

Sugar-Free Cinnamon Flax Muffins

Updated: Aug 11

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If you're searching for a high-protein, high-fiber muffin with no added sugar, look no further!


These muffins are incredibly filling and can be paired with almost anything. Enjoy them with your favorite nut or seed butter and my homemade Sugar-Free Blueberry Chia Jam for an easy breakfast with an impressive 7 grams of protein per muffin (add nut butter and you're looking at closer to 10 grams) and 5 grams of fiber. I've also enjoyed these muffins on the side of a homemade vegan chili or soup, making an excellent substitute to the crusty bread or crackers that usually accompany these savory dishes.


They are also simple and easy to make, with basic ingredients you probably already have at home. The two main ingredients in this sugar-free muffin are eggs and ground flax.


Eggs tend to get a bad reputation in the media. The big misconception being that their cholesterol content can contribute to blocked arteries and cardiovascular disease. In fact, consuming eggs as often as one egg per day can be a healthy option for many individuals especially those with Metabolic Disorders such as diabetes, high LDL and triglyceride levels (the bad cholesterol) cardiovascular disease and obesity- but the key is to consider the quality and source of your eggs.


Many of the scientific studies that vilify egg consumption are conducted using eggs made by conventionally raised chickens which are kept in small cages and fed poor diets. Also, these studies typically do not consider the participants whole diet and ignore the fact that many Canadians consume eggs as a part of a heavily saturated breakfast of bacon, sausage and lots of butter.


Instead, opt for eggs made by chickens that are free-run and fed organic vegetarian diets. These eggs contain a greater source of Omega-3 essential fatty acid that can lower inflammation, improve blood sugar levels and lower bad cholesterol while increasing HDL (good cholesterol) (1, 2). Consuming eggs regularly and in their whole form (yolks included) can be a part of a healthy whole foods diet.

Now for the flax. These muffins also contain 5 grams of fiber per serving from ground flax. Flax is a unique seed in that it contains both soluble and insoluble forms of fiber. Soluble fiber (such as oats) can help lower bad cholesterol and improve glucose metabolism. Soluble fiber swells in water, forming a sticky, gelatinous substance which makes you feel fuller, longer- thus helping with healthy weight management (3). Insoluble fiber (such as celery and cucumber) add bulk to your stool helping keep you regular and adding plenty of antioxidant to your diet. When consuming any food that is high in fiber, it's important to drink plenty of water, since high fiber foods can have the opposite effect if you are dehydrated.


These muffins are completely sugar-free, and keeping the recipe as such will offer maximum benefit. However, if you wish to add a bit of sweetness you can experiment by adding a small mashed banana, some blueberries, maple syrup or coconut sugar. I would recommend starting small, with about 1/4 cup of a natural sweetener and keep an eye as they bake, as this may change the baking time. I have not tested this yet, but will add my updates when I do.


Enjoy!



Sugar-Free Cinnamon Flax Muffins

[Print Recipe]

[Print Recipe]


Ingredients:

  • 2 cups Ground Flax Seed

  • 1 tablespoons Baking Powder

  • 1/4 teaspoon Sea Salt

  • 2 tablespoons Cinnamon

  • 6 Eggs (room temperature)

  • 1/3 cup Coconut Oil (melted)

  • 1/2 cup Water (warm)


Directions:

  1. Preheat your oven to 350ºF (177ºC) and line a muffin tin with paper liners.

  2. In a medium bowl, mix together ground flax seed, baking powder, salt, and cinnamon. Use a whisk to stir until well combined.

  3. In another bowl, beat eggs with a whisk for 30 to 60 seconds. Add coconut oil and water, mixing until combined.

  4. Add wet ingredients to dry and stir until combined. Let the batter sit for 1 to 2 minutes to thicken slightly.

  5. Divide the batter between muffin cups and bake for 20 minutes, or until a toothpick inserted into the center comes out clean.

  6. Let cool and enjoy!


NOTES: Store in an airtight container in the fridge for up to 5 days, or in the freezer for longer.

One serving is equal to one muffin and contains 183 calories with 7 grams of carbs, 7 grams of protein and 5 grams of fiber.

If you want these muffins to be sweet, use 1/4 cup coconut sugar, or pure maple syrup. Although they haven't been tested, you can also try 1/4 cup of fresh berries to the batter or a mashed banana for some natural sweetness.

_______________________________________________________________________________________________________Sources:

  1. Bovet P, Faeh D, Madeleine G, Viswanathan B, Paccaud F. Decrease in blood triglycerides associated with the consumption of eggs of hens fed with food supplemented with fish oil. Nutr Metab Cardiovasc Dis. 2007 May;17(4):280-7. doi: 10.1016/j.numecd.2005.12.010. Epub 2006 Jun 30. PMID: 17134951.

  2. Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML. Whole egg consumption improves lipoprotein profiles and insulin sensitivity to a greater extent than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism. 2013 Mar;62(3):400-10. doi: 10.1016/j.metabol.2012.08.014. Epub 2012 Sep 27. PMID: 23021013.

  3. Wanders AJ, van den Borne JJ, de Graaf C, Hulshof T, Jonathan MC, Kristensen M, Mars M, Schols HA, Feskens EJ. Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials. Obes Rev. 2011 Sep;12(9):724-39. doi: 10.1111/j.1467-789X.2011.00895.x. Epub 2011 Jun 16. PMID: 21676152.

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