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Sourdough Blueberry Oat Muffins - THM E

These delicious sourdough blueberry oat muffins are sure to become one of your favorite breakfasts for on the go. Fermented sourdough baked goods are full of probiotics and healthy carbs which will give you the boost of energy you need to start your day out right!

For as long as I have followed the Trim Healthy Mama plan, I have just recently dove into the bread making part. Before now we just purchased sprouted wheat bread at our local grocery store. Which with the high cost of healthy foods stretched our budget more than we would like. Since the thought of making my own bread has always been intriguing to me, when the opportunity arose I decided to jump in head first. Of course I started out wanting to learn to make bread with sprouted wheat in a bread machine. Unfortunately when I started shopping around every where was sold out. Since that posed a problem I started looking for alternate ways to make bread.

One of my fellow trim healthy mama's was kind enough to post a tutorial on how to make a sourdough starter that complies with the plan. After lots of reserach I felt comfortable trying to create my own starter & it worked!! Since starting this adventure of making sourdough baked goods I have learned a lot more about fermented foods, how they improve your gut health, and how sourdough products have a lesser impact on your blood sugar. If you'd like to learn more about the benefits of sourdough check out this post here.

Learning how to work with sourdough & how to create all my families favorite bread products has been a huge game changer for my THM journey. Yes there's a learning curve to THM and to THM Sourdough products but I've created a workshop that explains all that in detail. I also help you create your own starter from scratch! Ready to get started on your THM sourdough journey?

Find out more info on my Ultimate Sourdough Course; where I teach you step by step how to start, care for and work with sourdough the Trim Healthy way!

The health benefits these sourdough blueberry oat muffins pack:

  • Long fermentation for gut health and added nutrients such as: iron, zinc, magnesium, folic acid and other B vitamins. I did this by fermenting on the counter for about 4 hours and then in the fridge for overnight hours. For this recipe to be on plan you need a minimum of 7 hours room temperature fermentation. 24 hours fridge fermentation or a combination of both. 3.5 hours of fridge fermentation is equivalent to 1 hour counter fermentation.

  • Greek Yogurt: the addition of Greek yogurt in this recipe adds in more gut healthy probiotics. We like to make our own Greek yogurt which has a milder flavor compared to store bought.

  • Blueberries are rich in fiber, potassium, folate, vitamin c, and phytonutrient content is good for heart health.

  • Oat flour is packed with antioxidants, has up to 8g of fiber per half-cup serving and is a great carb source.

  • Protein in this recipe comes from your egg whites and Greek yogurt.


1 cup sourdough - discard is fine 1 1/2 cups whole wheat pastry flour 1/2 cup almond milk; unsweetened 1/4 cup Greek yogurt 1/3 cup egg whites carton or fresh (2 egg whites) 1 tsp mineral salt 1/2 cup oat flour 1 tsp baking soda 1 1/2 tsp baking powder 1 tsp cinnamon 3/4 cup Gentle Sweet (*linked below)

2 doonks Pure Stevia (*linked below) 1 cup blueberries

*May need 1/4 cup kefir/ water/ almond milk


  1. Mix starter, pastry flour and almond milk; allow to ferment for 7 hours on countertop, or 24 hours in the fridge

  2. Preheat oven to 375 degrees

  3. Combine your oat flour, salt, sweeteners, baking soda, baking powder, and cinnamon in a small bowl;

  4. Sprinkle mixture into fermented dough

  5. Then add in egg whites, and Greek yogurt, add the extra 1/4 cup of liquid if needed here

  6. Mix well to combine all the ingredients

  7. Gently mix in your blueberries

  8. Fill cupcake molds 3/4 full

  9. Bake for 20-25 mins or until 200 degrees internal temp and brown on top


*Depending on the hydration of your starter you may need to add in an extra 1/4 cup of liquid when mixing in the wet ingredients, for this I like to use 1/4 cup of kefir.

*Don't have whole wheat pastry flour? No problem just use white whole wheat flour in it's place, or any other whole grain flour for THM compatibility!

*Gentle sweet can be replace with your favorite THM approved sweetener but the amount might need to be adjusted. I have used the Better Body Monk Fruit sweetener 1/2 cup and 3 doonks of pure stevia in place of gentle sweet and it came out perfect!

*If your dough is a little stiff to work with after adding all the ingredients except blueberries, feel free to add a TBSP of almond milk at a time to mixture to thin it out some, just don't go over board. (Everyone's sourdough starter is different so you have to take that into account!)

Check out more of my easy THM friendly recipes

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Sourdough Blueberry Oat Muffins THM E Recipe


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Janet L. Thorin
Janet L. Thorin
Apr 01, 2022

Hi, I was wondering about leaving some of the oats whole, to get a little more texture, and wondered if I could do a little over 1/2 cup regular oats,not ground, or if that would mess the texture up? Or could I substitute some of the wheat flour for whole oats? Thank you

Amanda Perkins
Amanda Perkins
Apr 01, 2022
Replying to

Love the ideas, I think it would be great but I've never tried it to know for sure! Please let me know how it turns out if you give it a try!


Hannah Cook
Hannah Cook
Mar 05, 2022

I am definitely trying these!!😀

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