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Skip the high-calorie bakery treats and make these moist, healthy Sour Cream Blueberry Muffins at home. They are only 166 calories each with 4 grams of protein and way less sugar.
Quick Summary: Sour Cream Blueberry Muffins
- What it is: Muffins made with sour cream, whole wheat flour and low in added sugar.
- Nutrition: 166 calories + 4g protein per serving.
- Diet: Low-Calorie
- Time: ~38 minutes total (15 prep + 23 cook).
- Method: Oven.
- Best for: Breakfast or an on-the-go snack.
- Tip: Use room temperature ingredients to ensure a smooth texture and do not over mix the batter.
Muffins are a great on-the-go snack or part of breakfast, but they are usually loaded with excess fat and sugar. These healthy blueberry muffins with sour cream are just as moist and flavorful as any store-bought muffin with few calories and more balanced nutrition.
They make a great afternoon snack or an addition to your breakfast as you head out the door each morning. If you like blueberry recipes, you will love my blueberry baked oatmeal and oat flour blueberry donuts!
Why You’ll Love This Recipe
- Moist and Tender Muffins: The sour cream creates a tender crumb and moist texture that rivals any bakery muffin.
- Bright, Fresh Flavor: Fresh blueberries, cinnamon, and vanilla extract give these muffins a light and fresh flavor.
- Better for You Than Bakery Muffins: These muffins are sweetened naturally with maple syrup instead of processed sugar and don’t contain any butter. This lowers the calories and helps balance the fat with carbs and other macronutrients, making them a healthier muffin.
Table of Contents
- Quick Summary: Sour Cream Blueberry Muffins
- Why You’ll Love This Recipe
- Ingredients
- Variations & Dietary Modifications
- How to Make Sour Cream Blueberry Muffins
- Expert Tips
- Serving Suggestions
- Easy Sour Cream Blueberry Muffins Recipe FAQs
- More Delicious Healthy Muffin Recipes
- Sour Cream Blueberry Muffins Recipe
Ingredients
- Whole Wheat Flour: Whole wheat flour is a healthier alternative to white flour. Clinical trials show reductions in abdominal body fat and improvements in health markers like insulin and cholesterol when swapping refined wheat for whole grains.
- Maple Syrup: This naturally derived sweetener is full of rich flavor and is a great alternative to more processed sugars.
- Sour Cream: Not only does sour cream add moisture, but it helps tenderize the gluten and gives the muffins a slightly tangy texture.
- Blueberries: You can use fresh or frozen blueberries in these muffins. If you use frozen blueberries, don’t thaw them before adding them to the batter.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Make Them Gluten-Free: Substitute the whole wheat flour for a 1:1 gluten-free baking flour to make these muffins gluten-free. If you’re looking for a recipe using almond flour, try these almond flour blueberry muffins.
- Add Lemon Zest: Give the muffins a brighter flavor by adding fresh lemon zest to the muffin batter.
- Top with Struesel Topping: Combine oats, cinnamon, and coconut sugar to create a light struesel topping to sprinkle over your muffins like in this Greek yogurt muffin recipe.
How to Make Sour Cream Blueberry Muffins
These easy blueberry muffins are the perfect lower-calorie sweet snack or breakfast treat. They’re ready in less than 40 minutes, and all you need is a muffin tin and an oven preheated to 400°F.
- Step 1: Combine Dry Ingredients. Combine the flour, baking powder, baking soda, salt, and cinnamon in a large mixing bowl.
- Step 2: Add Wet Ingredients. In a separate bowl, combine the oil and maple syrup. Then beat the eggs into the batter. Stir in the sour cream and vanilla. Finally, fold the dry ingredients into the wet mixture and stir with a spatula until they are just combined.
- Step 3: Stir in the Blueberries. Toss the blueberries with 1 teaspoon of flour. Then fold the coated berries into the batter.
- Step 4: Pour the Batter Into a Muffin Tin. Divide the batter evenly among the 12 muffin tin cavities. Sprinkle the tops with sugar and bake the muffins for 16-20 minutes at 400°F. They are fully cooked when a toothpick can be inserted and removed clean. Allow the fully baked muffins to cool for 10-15 minutes before removing them from the pan.
Expert Tips
- Toss Berries in Flour: Add the blueberries to a bowl with a teaspoon of whole wheat flour and toss the berries until they are fully coated. This helps prevent the berries from sinking to the bottom of the muffins.
- Use Room-Temperature Ingredients: Use room-temperature sour cream and eggs to ensure a smooth batter and even texture in the finished muffins.
- Don’t Overmix the Batter: Only mix the batter until it is just combined. Overmixing the batter results in a dense, gummy texture.
- Storing: Keep muffins in an airtight container in the refrigerator for up to 7 days. You can also freeze the muffins for up to 3 months.
Serving Suggestions
This sour cream blueberry muffin recipe is perfect for those seeking a lower-calorie, healthier baked good for breakfast. They are moist, tender, and bursting with fresh blueberry flavor. Grab one to go with your breakfast in the morning or as an afternoon snack.
- Enjoy a blueberry muffin with a high-protein breakfast sandwich as you head out the door in the morning.
- Make muffins for a leisurely weekend brunch and serve them with a spread of low-calorie fruit salad and a higher protein veggie egg bake.
- For an afternoon snack, have a sour cream blueberry muffin with a high-protein healthy cherry smoothie.
Easy Sour Cream Blueberry Muffins Recipe FAQs
Your muffins are most likely dense because you overmixed the batter. Be sure to stop mixing once the dry ingredients are fully incorporated.
These muffins can turn out dry if they are overbaked or you used too much flour in the batter. Use the proper technique for measuring flour to avoid that from happening.
If your muffins came out purple with many broken berries, then you probably stirred the berries too much, and they broke apart, or you used frozen berries that were too thawed when you added them to the batter. To avoid this, gently fold the berries into the batter, and if using frozen berries, add them straight from the freezer rather than thawing.
More Delicious Healthy Muffin Recipes
If you tried this Sour Cream Blueberry Muffins recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Sour Cream Blueberry Muffins
Ingredients
- 1 ¾ cups Whole Wheat Flour, measured properly, see note
- 1 teaspoon Baking Powder
- ½ teaspoon Baking Soda
- ½ teaspoon Salt
- ¼ teaspoon Cinnamon
- ⅓ cup Olive Oil
- ½ cup Maple Syrup, or honey
- 2 Eggs, room temperature
- 1 cup Sour Cream
- 2 teaspoons Vanilla Extract
- 1 teaspoon Whole Wheat Flour
- 1 cup Blueberries, fresh, see note
- 1 tablespoon Sugar, for sprinkling on top
Instructions
- Preheat oven 400 F. Prepare a muffin tin with nonstick cooking spray or muffin liners.
- In a large mixing bowl, combine the 1 3/4 cups of flour with the baking powder, baking soda, salt and cinnamon. Mix them together.
- In a medium mixing bowl, combine the oil and maple syrup. Add the eggs and beat well into the batter. Next add the sour cream and vanilla and mix well. Fold the wet ingredients into the dry and mix with a spatula just until combined.
- In a small bowl, add the blueberries with the remaining 1 teaspoon flour (this will prevent the blueberries from sinking to the bottom of the baking pan). Fold the blueberries into the batter. The mixture should be thick.
- Divide the batter evenly among 12 cavities of the muffin tin. Sprinkle the tops with sugar and bake 16 to 20 minutes until a toothpick can be inserted clean.
- Remove the muffin pan from the oven and set aside to cool. Leave the muffins in the pan 10-15 minutes before removing and enjoying.
Notes
- Toss the blueberries in flour to prevent them from sinking to the bottom of the muffins.
- Use room temperature eggs and sour cream for the smoothest batter and best muffin texture.
- Stop mixing the batter once it’s just combined to avoid overmixing.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I have leftover sour cream and would love to make these this weekend, but I don’t see the sour cream listed in the ingredients. Am I missing it?
Hi Jessica! Sorry, it looks like it didn’t convert over from the old recipe card. I just updated it. It should be 1/2 cup light sour cream. Thanks for the catch!
Hi Megan, I love your blog and was about to make these blueberry muffins but saw it called for oats, but I don’t see oats listed in the ingredients. Do I just use 1 1/2 cups whole wheat flour?
Thanks
Hi Jamie! Sorry the oats was a typo. It should just be whole wheat flour. I’ve corrected it now. Enjoy!
I haven’t ever used sour cream in muffins! Greek yogurt is great, but I will have to give this a try next time.
It’s pretty awesome!
So great to have stumbled upon your site – love you candid and personal style of writing (I can definitely relate to hitting the writing wall as well)!
This looks like a great recipe to try. I do have one question though – how did you account for your nutritional data? I wonder because using stevia vs sugar, and the type of milk is going to affect calorie count. Not a big deal for the average person, but for someone who is trying to be conscious or lose weight – this could add up!
Hi Amanda! I use LoseIt app to calculate all my recipes. I track my daily food and calories with it so having the recipes on the app make it convenient to add my meals when I make them. Hope you like the muffins!
I am the exact same. Too many options isn’t a good thing. But then again…it’s better than no options! I’m working off of recipes I made like a month ago because of all of my traveling and I’m SO HAPPY I have plenty to choose from since I can’t really cook or bake a whole lot now! 🙂
Hope you get to feeling better! 🙂
Isn’t it so much less stressful when you have a closet of recipes? I think so! Good luck with your move!
Your pictures are always lovely! But I guess the more you take it to the next level the more you develop an eye and can become critical. I know what you mean about blogging and I admire those people who write one up in the morning and then press publish. Pressure can cause me to hit major writer’s block.
You hit the nail on the head. You become more critical as you grow. I think that’s true with everything in life.
I need to attempt at blueberry muffins again. I tried making a batch yesterday but found they were soggy on the inside from the berries. Your photos always look great and make the food shine. The lighting always seems perfect!
That’s strange. What kind of berries did you use?
I used fresh blueberries. The only thing I wonder is that I washed them first and they weren’t completely dry before I added them to the batter.
You definitely don’t need to mash them. They will burst on their own when they bake. It’s probably a combination of mashing them and not drying them off.
Having 10 recipes to choose from is not a bad thing! Blogging is not easy though and sometimes I feel the pressure to write and nothing wants to come out. Reading this actually reminded me of how much I feel that too throughout the week. Your photos always look perfect to me, seriously they are awesome a and you don’t need to worry!
Thanks Michele! That means a lot to me. I’m just a perfectionist in everything I do. I definitely think blogging has gotten much easier from when I first began, but there still are those times where I can’t find the words. Walking away and doing something non-blogging usually breaks the block.