Recipe & Image by Rick Beach

This is an experimental recipe for a lower glycemic index version for diabetics out there.  Also no cholesterol.  White sugar was omitted completely and agave nectar used instead at a lesser quantity.  All eggs whites.

If done properly these are a soft muffin.  Not a hard crusty muffin.

The  plain version, or the basic recipe is the most healthy.  But there are many options such as adding chocolate chips, pumpkin seeds, blueberries, or other fruits and nuts.

I had the blueberry version with breakfast and it was great!


3/8 cup      Agave Nectar

1/4 Cup     Vegetable Oil

4                Egg Whites

1 1/4 Cup  White Flour

1/4 Cup     Almond Flour/meal

3/4 tsp       Baking Powder

1/2 tsp       Baking Soda

1/4 tsp       Ground Cloves

1/2 tsp       Ground Cinnamon

1/4 tsp       Salt  (Using a 1/2 tsp tastes better if you need not limit salt intake)

1/4 tsp       Ground Nutmeg


1/2-1 Cup Chocolate Chips

1/2-1 Cup Fresh Blueberries

Combination of both

Sprinkle of roasted unsalted pumpkin seeds

Other fruits or nuts.


Makes 12 Muffins

Preheat oven to 400°F

Line muffin tin will paper cups and spray the paper cups with Pam or spray oil

Use two bowls

Whisk all wet ingredients in the first bowl until well combined

Whisk all dry ingredients in the second bowl until well combined

Dump the mixed dry ingredients into the wet and fold in with rubber spatula until uniform

If adding nuts, chocolate chips, or fruit, fold them in last.

Spoon batter into the oiled paper liners in the muffin tin

Sprinkle with several roasted unsalted pumpkin seeds if you care to.

Bake 16 minutes until tooth pick test comes clean of batter.

The basic recipe Nutrition Facts  (Adding options will of course change these numbers)

Nutrition Facts

12 Servings

Amount Per Serving

  • Calories 143.5
  • Total Fat 6.0 g
  • Saturated Fat 0.5 g
  • Polyunsaturated Fat 1.4 g
  • Monounsaturated Fat 2.8 g
  • Cholesterol 0.0 mg
  • Sodium 149.9 mg
  • Potassium 63.3 mg
  • Total Carbohydrate 19.9 g
  • Dietary Fiber 1.1 g
  • Sugars 8.6 g
  • Protein 3.1 g
  • Vitamin A 47.7 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.7 %
  • Vitamin C