Easy, Healthy Breakfast Muffins for Gut Health

Group 413@3x
Digest
Healthy morning muffins
The quick, easy, and delicious breakfast you need to start your morning off right.

We all love a good weekend brunch: Eggs Benedict on a crispy english muffin, pancakes, mimosas. It’s not difficult to get out of bed to enjoy an elegant breakfast spread in the company of friends. However, breakfast Monday – Friday is a different story. Personally, I do not wake up early enough to prepare Eggs Benedict for me and my family, and then sit down to casually enjoy it before waltzing out of my home for my 9-5. If you do, I tip my metaphorical hat to you.

97% of Americans agree breakfast is the most important meal of the day, and many studies show the importance of eating breakfast, especially with children. Furthermore, kids who eat breakfast are shown to have higher test scores. However, even though 97% of Americans agree breakfast is important, only 44% of Americans actually consume breakfast. Those who don’t listed the main reasons why:

  • Too busy
  • Were hungry, but didn’t feel like eating
  • Weren’t hungry

Apart from being “too busy,” skipping breakfast has become more mainstream in the trendy world of health and wellness. Skipping is labeled “intermittent fasting” and is especially popular in the keto diet realm. Though there are benefits to intermittent fasting, there is little research on the long-term effects. Calorie-loading earlier in the day is thought to be more beneficial, as well, suggesting breakfast is not the meal to be skipped if someone is interested in fasting.  

Should you eat breakfast? 

There are conflicting reviews as to whether breakfast is a sign of superior health, but there are a few things we know to be pretty darn true:

  • It’s difficult to focus when you’re hungry and thinking about food. Skipping breakfast often means poorer mental performance. 
  • Making healthy food choices is challenging when you’re hungry. The office donuts are much more tempting if your stomach is empty.  
  • Eating a satiating meal in the morning means you won’t have to think about food until lunch, making you a more present employee/parent/etc. 

But all the scientific evidence in the world couldn’t get me to choke down a Soylent before work. The most important meal of the day isn’t necessarily breakfast — it’s the meal you enjoy. 

That’s why I’m sharing my Aunt Mary’s simple and healthy breakfast muffin recipe. The first time she made them, I ate about 5 every day until they were gone (they didn’t last long).

They’re quick to make, you can swap out ingredients depending on what’s in your pantry, and they’re perfect for on-the-go mornings. Additionally, they’re packed with everything you need to carry you through until lunch:

  • Whole grains for slow-digesting carbs
  • Healthy fats for satiation
  • Protein to support muscle-growth and brain health

The best thing about them? They’re delicious! My kids and I look forward to eating them every morning. 

Healthy Breakfast Muffin Recipe

This recipe has everything you need to keep your gut happy and healthy, too. The oatmeal, bananas, and fruit provide ample fiber to keep your good gut bacteria nourished. A happy gut means you’ll benefit from these muffins all day long:

  • Improved nutrient absorption
  • Better blood glucose regulation
  • Regular, pain-free bowel movements

Ingredients

1 ¾ cups oatmeal

1 cup oat flour (you can make your own my blending up oatmeal in a food processor, or sub for regular oatmeal)

1 ½ cups boiling water

1 cup maple syrup

½ cup coconut oil or nut butter

2 eggs

1 cup chopped pecans

1 cup raisins or cherries

1 tsp baking soda

¾ tsp salt

4 tsp cinnamon

Optional: two ripe bananas

Directions

  1. Prepare muffin tin with cooking spray or muffin cups. 
  2. Preheat oven to 350°.
  3. Mix oatmeal, oat flour, boiling water, maple syrup, and coconut oil/nut butter together in a large bowl. Let sit for 20 minutes. 
  4. In a separate bowl, add eggs, pecans, raisins/cherries, baking soda, salt, cinnamon, and bananas (optional). Mix until evenly combined, and add to other ingredients. 
  5. Mix until evenly combined.
  6. Bake for 25-30 minutes, until muffins are not wobbly in the center.

If you’re looking for the perfect on-the-go drink to pair with these muffins, I love Mayawell’s Pineapple Mango prebiotic soda. It has a touch of anti-inflammatory turmeric and 5g of prebiotic fiber to keep your gut on track. The pineapple paired with the banana in the muffin is [chef’s kiss].