Chronic dry eye friendly breakfast muffin.

Eye-Healthy Breakfast Muffin

I subscribe to the idea that breakfast is the most important meal of the day. I want something nutritious, tasty, and quick to prepare.

My go-to breakfast is a muffin and fruit. I created a recipe for an eye-healthy muffin that is filling and incorporates ingredients that can promote eye health. I chose ingredients that are high in dietary fiber with a lower glycemic index.1 The whole grains in the recipe reduce inflammation.2,3 I added ground flaxseed and chia seeds known to have fatty acids that may help dry eyes.

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This basic recipe is easy to adapt to your individual taste. Dried or fresh fruits fruits and nuts are great add-ins.

Makes 12 servings

Serving size: 1 muffin

Prep time: 15 minutes

Bake time: 25 minutes

Total time: 40 minutes

Ingredients for eye-healthy breakfast muffin

  • 1 1/2 cups old fashioned oatmeal
  • 1/2 cup whole wheat flour
  • 1/2 cup plain white flour
  • 1/4 cup ground flax seeds
  • 1/4 cup chia seeds
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon vanilla
  • 1/2 cup sugar
  • 2 large eggs
  • 1/4 cup light olive oil
  • 1/2 cup unsweetened applesauce
  • 2/3 cup unsweetened almond milk

Directions for eye-healthy breakfast muffin

  1. Preheat oven to 350 degrees and grease muffin pan
  2. Measure dry ingredients into a large mixing bowl
  3. In a small bowl, whisk eggs & sugar: add oil & vanilla and stir together. Add to the dry ingredients
  4. Add milk and applesauce, stir until mixed well
  5. Spoon the mixture into the muffin pan; makes 12 muffins
  6. Bake 25 minutes
  7. Cool 10 minutes and remove from the pan

Store cool muffins in a ziplock bag. To eat warm, microwave for 30 seconds. Add a piece of fruit and beverage of choice for a quick and eye healthy breakfast.

Nutrition facts

Per Serving

  • calories: 186
  • carbohydrate: 26.2g
  • cholesterol: 31mg
  • fat: 7.4g
  • fiber: 2.7g
  • potassium: 230mg
  • protein: 4.3g
  • saturated fat: 1.2g
  • sodium: 111mg
  • sugar: 9.8g
Photograph by Sharon Moore. All rights reserved. Used with permission.

Disclaimer: does not provide any express or implied warrant toward the content or outcome of any recipe.

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