The buttery, corn-like flavor of acorn squash marries well with maple syrup and quinoa in this autumnal showstopper. It makes a colorful side dish on your holiday table. To control portion sizes, slice the squash crosswise into smaller sections.

Active time: 15 minutes Total time: 1 hour and 10 minutes

Acorn Squash With Cranberry, Quinoa and Goat Cheese Stuffing

Ingredients

• 2 (862g) acorn squash
• 2 tbsp maple syrup
• 2 tbsp olive oil, divided
• 1 tsp salt
• 1/4 tsp black pepper
• 2/3 cup (120g) dry quinoa, rinsed 
• 1 small garlic clove, minced
• 1/2 cup (55g) toasted pecans, chopped
• 1/4 cup (40g) dried cranberries
• 2 tbsp Italian parsley, chopped
• 1 tbsp apple cider vinegar
• 2 oz. (57g) plain goat cheese, crumbled

Directions

Preheat oven to 400°F (200°C). Cut the squash in half lengthwise, trimming off the stem and base of the pointed end so they sit upright. Scoop out seeds and discard. Place the squash halves cut side up in a 9-by-13-inch (23cm-by-33cm) baking dish. Drizzle the squash with 1 tbsp of the oil and the maple syrup. Season with 1/2 tsp salt and the pepper. Cover baking dish and bake until squash are tender when pierced with a fork, about 40 minutes.

While the squash halves are baking, make the filling. Heat the remaining tbsp of oil in a small saucepan over medium heat. Add the quinoa and garlic and cook, stirring frequently, until fragrant,about 1 minute. Remove from heat, add 1⅓ cups cold water and remaining 1/2 tsp salt. Return to heat and bring to a boil. Reduce heat to low, cover and simmer until the grains have expanded and the water has been absorbed, 12-15 minutes. Stir in the cranberries, remove from heat, and let stand, covered for 10 minutes to finish cooking.

Stir the pecans, parsley and vinegar into the quinoa. Pour the maple syrup and oil pooled in the cavities of the squash into the quinoa mixture as well and stir to combine. Stuff quinoa mixture into the cavities of the squash, sprinkle with goat cheese and serve warm or at room temperature.

Serves: 4 | Serving Size: 1/2 squash, 1/2 cup plus 1 tbsp stuffing 

Nutrition (per serving): Calories: 468; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 5g; Cholesterol: 11mg; Sodium: 651mg; Carbohydrate: 60g; Dietary Fiber: 11g; Sugar:14g; Protein: 10g

Nutrition Bonus: Calcium: 15%; Iron: 20%; Potassium: 974mg; Vitamin A: 17%; Vitamin C: 33%

Originally Published November 23, 2019; Updated June 2026

The post Acorn Squash With Cranberry, Quinoa and Goat Cheese Stuffing appeared first on MyFitnessPal Blog.

These crispy pastry pockets are stuffed with mushrooms, spinach and feta, just like your favorite Greek restaurants. We use olive oil spray between the layers of phyllo dough instead of melted butter. They make a great do-ahead meal, so we recommend you double the recipe and freeze some for future lunches and dinners — they’re perfect when served alongside Greek salad!

Active time: 40 minutes | Total time: 1 hour, 10 minutes

Mushroom and Spinach Phyllo Triangles

Ingredients 

• 1 tbsp olive oil
• 1 lb (454g) cremini mushrooms, sliced
• 1 medium onion, chopped
• 1/2 tsp salt
• 1/2 tsp black pepper
• 3 medium garlic cloves, minced
• 1 tbsp dried dill
• 6 oz. (170g) raw baby spinach
• 1/2 cup (75g) feta cheese, crumbled
• 1 large egg, beaten
• Olive oil spray
• 12 defrosted phyllo dough sheets 
• 1/2 cup (123g) plain nonfat Greek yogurt, for dipping

Directions

Preheat the oven to 350°F (177°C). Heat the olive oil in a large nonstick sauté pan over medium-high heat. Add the mushrooms, onion, salt, and black pepper and cook, stirring occasionally, until the vegetables are tender and the mushrooms have released their liquid, about 8 minutes. Add the garlic and dill and cook for 30 seconds, or until fragrant.

Reduce the heat to low and add the spinach, stirring after each handful, until all of the spinach is wilted, about 2 minutes. Transfer the mixture to a fine-mesh sieve or colander and press with the back of a spoon to remove excess liquid. Let cool for 5 minutes, then transfer to a large bowl. Stir in the feta cheese and egg until combined.

Carefully unroll the phyllo dough and keep it covered with a clean towel to prevent drying. Mist one sheet of phyllo with olive oil spray and place a second sheet on top. With the short side facing you, cut the stack in half lengthwise. Place 1/4 cup (58g) filling on the bottom left corner of each strip. Fold the corner diagonally to form a triangle, then continue folding upward as you would fold a flag until the entire strip is enclosed. Tuck in any loose edges and lightly mist with olive oil spray. Place on a baking sheet. Repeat with the remaining dough and filling to make 12 triangles.

Bake for about 25 minutes, or until golden brown and crisp. Serve with the Greek yogurt, if desired.

Alternatively, freeze the unbaked triangles on a baking sheet until solid, about 2 hours. Transfer to an airtight container or freezer bag and freeze for up to 3 months. Bake from frozen at 350°F (177°C) for about 30 minutes, or until golden brown and the internal temperature reaches 165°F (74°C).

Serves: 6 | Serving Size: 2 triangles, plus 2 tbsp yogurt

Nutrition (per serving): Calories: 260; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 46mg; Sodium: 593mg; Carbohydrate: 38g; Dietary Fiber: 2g; Sugar: 7g; Protein: 12g

Nutrition Bonus: Vitamin D: 3%; Calcium: 14%; Iron: 17%; Potassium: 583mg; Vitamin A: 178%; Vitamin C: 20%

Originally published: October 8, 2020; Updated June 2026

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Roasting the cauliflower for this vegan soup makes it nutty and cancels out any of the brassica funk cauliflower can have when boiled. Oat milk and a russet potato make the soup thick and creamy, without adding any dairy. A stick blender, also called an immersion blender, is an inexpensive kitchen gadget that makes pureed soups a breeze to throw together, but a regular kitchen blender works, too. Pair this delicious soup with a protein source for a complete, balanced meal.

Active time: 60 minutes | Total time: 1 hour 5 minutes

Creamy Roasted Cauliflower Soup

Ingredients

• 1 medium (588g) head of cauliflower
• 2 tbsp olive oil, divided
• 4 whole garlic cloves
• ½ tsp freshly ground black pepper
• ¼ tsp salt
• 1 medium onion, chopped
• 4 cups low-sodium vegetable broth
• 1 medium (213g) russet potato, peeled and chopped
• 1 bay leaf
• 1 cup (244g) plain unsweetened oat or hemp milk
• ½ tsp freshly ground nutmeg
• 1–2 tbsp fresh lemon juice
• 2 tbsp chopped parsley, for garnish

Directions

Preheat the oven to 400°F (204°C). Cut the cauliflower into 2-inch florets and thinly slice the center stalk. On a rimmed baking sheet, toss the cauliflower and garlic with 1 tbsp of the olive oil, plus salt and pepper. Roast until the cauliflower is deeply browned in spots, about 30 minutes.

Meanwhile, heat the remaining tbsp of oil in a soup pot over medium heat. Add the onion and cook, stirring occasionally, until translucent and beginning to brown, about 5 minutes.

Transfer the cauliflower and garlic to the pot, reserving 1/2 cup (about 40 g) of the smallest browned pieces for garnish. Add the broth, potatoes, and bay leaf. Bring to a simmer, then cover, reduce the heat to medium-low, and cook until the vegetables are very tender, about 25 minutes.

Discard the bay leaf. Add the oat milk, then puree the soup with an immersion blender directly in the pot until smooth. (Alternatively, blend in batches in a standard blender, venting the lid slightly to release steam.) Stir in the nutmeg and lemon juice. If the soup is too thick, add warm water to thin as needed.

To serve, ladle the soup into bowls and top with the reserved roasted cauliflower and parsley.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 174; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 5g; Protein: 5g
Nutrition Bonus: Potassium: 798mg; Iron: 7%; Vitamin C: 131%; Calcium: 15%

Originally published November 5, 2020; Updated October 2026

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This vibrant soup made in an Instant Pot is proof that simple ingredients can deliver big flavor. Sweet beets, ripe tomatoes, and tender carrots puree into a silky bowl that’s as nourishing as it is beautiful. Fragrant rosemary and garlic round out the flavor for a soup that feels anything but ordinary.

Active time: 20 minutes | Total time: 50 minutes

Pressure Cooker Beet and Tomato Soup

Ingredients

• 1 tsp olive oil
• 1 yellow onion, diced
• 1/2 tsp dried rosemary
• 2 whole cloves
• 4 garlic cloves, minced
• 4 ripe tomatoes, halved
• 2 medium beets, peeled and diced into 1 inch cubes
• 2 large carrots, peeled and cut into 1 inch pieces
• 2 1/2 cups water
• 1/2 tsp salt
• 1/2 tsp black pepper

Directions

Heat the olive oil in a pressure cooker over medium heat. Add the onion, rosemary, cloves and sauté for 3–5 minutes, or until the onion is softened and translucent. Add the garlic and cook for 30 seconds, until fragrant.

Add the tomatoes, beet, carrot, and water. Lock the lid and cook at high pressure for 15–20 minutes. Allow the mixture to cool slightly, then puree and strain into a medium pot.

Add the salt and black pepper and simmer for 5 minutes. Serve hot.

Serves: 4 | Serving Size: About 1 cup

Nutrition (per serving): Calories: 77; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 354mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 9g; Protein: 2g

Nutrition Bonus: Calcium: 4%; Iron: 5%; Potassium: 585mg; Vitamin A: 401%; Vitamin C: 39%

Originally published: October 26, 2018; Updated May 2026

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Once you’ve cooked mashed potatoes in a slow cooker, you might never go back to the stovetop method. Traditionally, you cook potatoes in water, then drain them and toss the cooking liquid. Here, we cook sweet potatoes in the very liquid we are going to use to mash them, so they absorb the flavor of the coconut milk. You can use this same method with Yukon Golds and whole milk, but we like this tropical twist with antioxidant-rich sweet potatoes.

Sweet potatoes bring a nutritional boost to the classic mashed potato — they’re an excellent source of vitamin A, antioxidants, and fiber, making them a naturally nutrient-dense choice (1)

Active time: 20 minutes | Total time: 4-5 hours

Slow Cooker Vegan Mashed Sweet Potatoes

Ingredients

• 4 lb (1814g) sweet potatoes, peeled and cut into 2-inch pieces
• 1 14-oz. can unsweetened full-fat coconut milk
• 1 14-oz. can reduced fat coconut milk
• 5 garlic cloves, smashed
• 1/2 tsp salt 
• 1/2 tsp black pepper
• 2 tbsp fresh lime juice
• 1/2 cup pomegranate seeds

Directions

In the insert of a 5–7-quart slow cooker, combine the sweet potatoes, coconut milk, and garlic. Season with salt and pepper. Cover and cook on high for 4–5 hours or on low for 6–8 hours, until the potatoes are fork-tender. Check the potatoes at the lower end of the cook time range and add ¼ cup water if the liquid has been absorbed before the potatoes are tender.

Drain the potatoes, reserving the coconut milk. Return the sweet potatoes and garlic to the slow cooker and mash until smooth. Stir in 1 1/2 cups of the reserved coconut milk, adding more as needed to reach the desired consistency. Stir in the lime juice.

Transfer the mashed sweet potatoes to a serving bowl. Top with pomegranate seeds. Serve immediately.

Serves: 12 | Serving Size: About 1/2 cup

Nutrition (per serving): Calories: 232; Total Fat: 9g; Saturated Fat: 9g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 348mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 12g; Protein: 5g

Nutrition Bonus: Calcium: 4%; Iron: 4%; Potassium: 917mg; Vitamin A: 71%; Vitamin C: 36%

Originally published: February 25, 2021; Updated May 2026

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Cooking wings in the Instant Pot yields fall-off-the-bone chicken in just 5 minutes and renders off some of the fat. Glazed with a sweet-spicy blend of antioxidant-rich pomegranate juice, honey and Sriracha instead of traditional hot sauce, these are a delicious (and healthier) alternative to deep-fried wings (1).

Active time: 10 minutes | Total time: 40 minutes

Pressure Cooker Hot Wings

Ingredients

• 2 lb (900g) chicken wings (assortment of drums and flats)
• 2 garlic cloves, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (125ml) 100% pomegranate juice
• 1 tbsp Dijon mustard
• 2 tsp honey
• 1 1/2 tsp apple cider vinegar
• 1 tsp Sriracha
• 1 1/2 tsp cornstarch
• Cooking spray

Directions

Pour 1 cup of water into an electric pressure cooker. Place a steaming basket in the pot. Toss the wings with the garlic, salt, and pepper and place them in the steaming basket. Cook on high pressure for 5 minutes. Quick-release the pressure and ensure the wings have reached an internal temperature of 165°F.

While the pot comes to pressure, make the glaze. In a small saucepan, whisk together the pomegranate juice, mustard, honey, vinegar, and Sriracha. Bring to a boil over medium-high heat and cook until slightly thickened, about 3 minutes. Reduce the heat to medium-low. In a small bowl, mix the cornstarch with 2 tsp water and add to the pan. Cook until thickened and bubbly, about 1 minute. Remove from the heat.

Place an oven rack 4 inches below the broiler element and preheat the oven to broil. Line a baking sheet with foil and coat lightly with cooking spray. Toss the wings in the pomegranate mixture and arrange them on the prepared baking sheet in an even layer. Pour any remaining sauce over the wings. Broil until browned and crispy, about 5 minutes. Flip the wings and broil for an additional 3 minutes, or until browned on the second side. Serve immediately.

Serves: 8 | Serving Size: 2-3 wings

Nutrition (per serving): Calories: 236; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 125mg; Sodium: 273mg; Carbohydrate: 5g; Dietary Fiber: 0g; Sugar: 4g; Protein: 20g

Nutrition Bonus: Vitamin D: 1%; Calcium: 2%; Iron: 3%; Potassium: 260mg; Vitamin A: 4%; Vitamin C: 1%

Originally published February 2019; Updated May 2026

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These fruity muffins are 100% whole-grain, combining hearty oats and white whole-wheat flour with a good bit of Greek yogurt for a protein boost. You could also use regular whole-wheat flour if that’s what you have on hand; the muffins will just be darker in color and have a stronger wheat flavor.

Active time: 15 minutes | Total time: 35 minutes

Multigrain Blueberry Muffins

Ingredients

• 1 1/4 cups plus 2 tbsp white whole-wheat flour, divided
• 1 cup (80g) old-fashioned oats, divided
• 1/2 cup sugar, divided
• 1/2 tsp ground cinnamon
• 1/2 tsp salt, divided
• 6 tbsp canola oil, divided
• 2 tsp baking powder
• 1/4 tsp baking soda
• 1 1/2 cups (368g) plain 0% Greek yogurt
• 2 tsp vanilla extract
• 2 large eggs
• 1 1/2 cups (225g) fresh blueberries

Directions

Preheat the oven to 375°F (190°C). Line a 12-cup muffin pan with paper liners.

In a small bowl, combine 1 tbsp flour, 1/3 cup oats, 1 tbsp sugar, cinnamon, and 1/8 tsp salt. Stir in 1 tbsp oil and set aside.

Pulse the remaining oats in a food processor 4–5 times. In a large bowl, whisk together the remaining flour, pulsed oats, remaining sugar, and remaining salt. Stir in the baking powder and baking soda.

In a medium bowl, whisk together the Greek yogurt, vanilla extract, eggs, and remaining oil. Add the yogurt mixture to the flour mixture and stir until just combined. Fold in the blueberries.

Divide the batter evenly among the prepared muffin cups. Sprinkle the streusel mixture evenly over the tops. Bake for 20–22 minutes, or until a wooden pick inserted in the center comes out clean.

Serves: 12 | Serving Size: 1 muffin

Nutrition (per serving): Calories: 196; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 36mg; Sodium: 243mg; Carbohydrate: 22g; Dietary Fiber: 2g; Sugar: 11g; Protein: 6g

Nutrition Bonus: Potassium: 84mg; Iron: 6%; Vitamin C: 3%; Calcium: 10%

Originally published August 2020; Updated June 2026

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This isn’t your average strawberry salad. Fresh yuzu juice — a floral, sweet-tart Japanese citrus — gets whisked with white miso and ripe strawberries into a vinaigrette that does all the heavy lifting. Piled over baby spinach with creamy goat cheese and Marcona almonds, it delivers both fruits and vegetables in one bowl. Look for yuzu in small bottles near Asian ingredients, or use equal parts lime and orange juice as an easy swap.

Active time: 10 minutes | Total time: 10 minutes

Strawberry Salad With Yuzu Strawberry Vinaigrette

Ingredients

• 1 pint (300g) strawberries, hulled and thinly sliced, divided
• 1 1/2 tsp unseasoned rice wine vinegar
• 1 1/2 tsp yuzu juice (or equal parts fresh lime and orange juice)
• 1 1/2 tsp honey
• 1/2 tsp white miso
• 2 tbsp olive oil
• 8 cups loosely packed baby spinach
• 1/4 tsp ground black pepper
• 1/4 cup soft goat cheese, crumbled
• 1/4 cup roasted Marcona almonds, finely chopped (or regular almonds)

Directions

In a medium bowl, combine 2 of the sliced strawberries (or about ¼ cup sliced) with the vinegar, yuzu juice, honey, and miso. Mash the berries and whisk the mixture until combined. Gradually whisk in the oil and set aside.

In a large serving bowl, toss the remaining strawberries, greens, and dressing until evenly coated. Season with black pepper. Top with the goat cheese and almonds on top and serve immediately.

Serves: 4 | Serving Size: 2 cups salad plus 2 tbsp dressing

Nutrition (per serving): Calories: 188; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 7mg; Sodium: 169mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 7g; Protein: 6g

Nutrition Bonus: Calcium: 9%; Iron: 7%; Potassium: 427; Vitamin C: 95%

Originally published: July 23, 2019; Updated April 2026

The post Strawberry Salad With Yuzu Strawberry Vinaigrette appeared first on MyFitnessPal Blog.

Say goodbye to store-bought granola because you can now make your own using six simple pantry ingredients. Just toss rolled oats, oil, honey, vanilla, cinnamon and walnuts together then bake to a golden perfection.

Active time: 10 minutes | Total time: 35 minutes

Nutty Granola

Ingredients

• 6 cups (480g) rolled oats
• 1/4 tsp salt
• 1/2 cup (112g) canola oil
• 1/2 cup (160g) honey
• 2 tsp vanilla
• 2 tsp cinnamon
• 2 cups (234g) walnuts, roughly chopped (almonds work well too)
• Cooking spray

Directions

Preheat the oven to 300°F (149°C).

In a large bowl, combine the rolled oats and salt.

In a separate microwave-safe bowl, combine the oil, honey, vanilla, and cinnamon. Microwave for 30 seconds to soften the mixture, then whisk until well combined. Pour over the oat mixture and stir thoroughly to coat.

Add the walnuts and stir to combine. Spread the mixture evenly on a baking sheet coated with nonstick cooking spray.

Bake for 25 minutes, stirring every 10 minutes to ensure even browning, until the granola is golden brown.

Allow the granola to cool completely on the baking sheet, breaking up large clusters as needed. Store in an airtight container for up to 1 month.

Serves: 16 | Serving Size: 1/2 cup

Nutrition (per serving): Calories: 305; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 9g; Protein: 6g

Nutrition Bonus: Potassium: 182mg; Iron: 10%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 3%

Originally published July 15, 2015; Updated June 2026

The post Nutty Granola appeared first on MyFitnessPal Blog.

This showstopper vegetarian entrée is a savory spin on apple strudel, with sautéed mushrooms, chestnuts and goat cheese taking the place of fruit. The strudel can be made up to 6 hours in advance and baked right before serving, so it’s a great option for a dinner party. Serve with a baby kale salad tossed with a creamy tahini dressing for a complete meal.

Active time: 40 minutes | Total time: 1 hour

Mushroom and Chestnut Savory Strudel

Ingredients

• 1 1/2 tbsp olive oil
• 1 medium onion, thinly sliced
• 1/2 lb (227g) portobello mushrooms, chopped
• 1/2 lb (227g) shiitake mushrooms, caps sliced, stems discarded
• 1 tbsp fresh thyme, chopped
• 1 tsp fresh rosemary, chopped
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/4 cup (59g) dry white wine or vegetable broth
• 3/4 cup (107g) roasted chestnuts, chopped and peeled (see note)
• 1/2 cup (70g) crumbled goat cheese
• 12 sheets phyllo dough, defrosted if frozen
• 4 tbsp melted ghee
• 1/2 cup (20g) fresh dark rye or whole-wheat breadcrumbs

Directions

Preheat the oven to 400°F (204°C). Line a baking sheet with parchment paper and set aside.

Heat the olive oil in a large sauté pan or skillet over medium-high heat. Add the onion and cook for about 3 minutes, until beginning to soften. Add the mushrooms, thyme, rosemary, salt, and black pepper. Continue cooking, stirring occasionally, for about 6 minutes, until the mushrooms release their liquid and begin to brown. Add the wine and cook for 1 minute, or until evaporated. Transfer the mushroom mixture to a large bowl, stir in the chestnuts, and let cool for 10 minutes.

Place one sheet of phyllo dough on a large cutting board with the long side facing you. Brush with some of the melted ghee and sprinkle with a few teaspoons of breadcrumbs. Top with another sheet of phyllo dough, brush with more ghee, and sprinkle with more breadcrumbs. Repeat with the remaining phyllo sheets, adding breadcrumbs between layers but not on the final sheet.

Transfer the layered phyllo to the prepared baking sheet. Spoon the mushroom mixture in a line about 1 inch from the edge closest to you and sprinkle the goat cheese evenly over the filling. Fold the edge closest to you up and over the filling, then roll into a long, tight cylinder. Place seam-side down on the baking sheet and brush the exterior with any remaining ghee. The strudel may be refrigerated at this point for up to 8 hours before baking.

Bake for about 25 minutes, or until crisp and golden brown. Transfer to a serving platter and let cool for 5 minutes before slicing with a serrated knife.

Note: Peeled and roasted chestnuts are available in well-stocked supermarkets in the baking aisle. Substitute 1/2 cup roasted walnuts or hazelnuts if desired.

Serves: 6 | Serving Size: One 2-inch slice

Nutrition (per serving): Calories: 404; Total Fat: 19g; Saturated Fat: 9g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 33mg; Sodium: 493mg; Carbohydrate: 51g; Dietary Fiber: 3g; Sugar: 8g; Protein: 10g

Nutrition Bonus: Vitamin D: 2%; Calcium: 5%; Iron: 13%; Potassium: 354mg; Vitamin A: 1%; Vitamin C: 11%

Originally published January 12, 2019; Updated June 2026

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Mini muffins that are as nutritious as they are convenient — these banana bran bites deliver a satisfying combination of fiber, whole grains, and natural sweetness in just a few bites. Ripe banana and light molasses keep things sweet while wheat bran adds a hearty texture and a boost of dietary fiber. They bake in just 10 minutes and store beautifully, making them one of the easiest meal prep wins you can add to your routine

Active time: 15 minutes | Total time: 25 minutes

Mini Banana Bran Muffin

Ingredients

• Cooking spray
• 1 cup (52g) unprocessed wheat bran
• 1 cup (120g) all-purpose flour
• 1/4 cup (55g) firmly packed light brown sugar
• 2 tsp baking powder
• 1 tsp ground cinnamon
• 1/4 tsp salt
• 2 large (50g each) eggs
• 1 cup (244g) skim (1%) milk
• 1 medium (126g) ripe banana (about 1/3 cup mashed)
• 1/4 cup (80g) light molasses
• 1 tsp vanilla extract

Directions

Preheat the oven to 375°F (190°C). Coat 32 mini muffin cups with cooking spray, or line with paper liners and spray the liners with cooking spray.

In a large bowl, combine the wheat bran, flour, brown sugar, baking powder, cinnamon, and salt.

In a medium bowl, whisk together the eggs, milk, banana, molasses, and vanilla extract. Add the wet ingredients to the dry ingredients and stir just until moistened.

Spoon 1 1/2 tbsp batter into each prepared muffin cup. Bake for about 10 minutes, or until a toothpick inserted into the center comes out clean.

Cool in the pan on a wire rack for 5 minutes. Remove from the pan and serve warm or at room temperature.

Serves: 10 | Serving Size: 3 mini muffins 

Nutrition (per serving): Calories: 148; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 42mg; Sodium: 183mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 15g; Protein: 4g

Nutrition Bonus: Potassium: 300mg; Iron: 11%; Vitamin C: 2%; Calcium: 12%

Originally published January 20, 2016; Updated June 2026

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