Buckwheat and Fig Muffins: A Wholesome, Low-Calorie Recipe
These buckwheat and fig muffins combine nutritious whole grains and sweet figs into a fluffy, satisfying, and easy-to-bake snack.
Buckwheat and Fig Muffins: A Wholesome Baking Treat
When late summer brings a bounty of fresh figs, it’s the perfect time to use this underappreciated fruit in new ways. One delicious and nutritious option is to bake buckwheat and fig muffins—soft, moist, and naturally sweet, with the added bonus of being low-calorie and full of wholesome ingredients. These muffins are the perfect healthy snack or breakfast, bringing together the earthy notes of buckwheat with bursts of figgy sweetness in every bite.
Why Bake with Buckwheat and Figs?
- Buckwheat is a highly nutritious, gluten-free pseudo-grain packed with fiber and plant protein. It gives baked goods a subtle nuttiness and helps create a tender crumb.
- Figs are naturally sweet, high in dietary fiber, and rich in beneficial minerals like calcium and potassium. Their soft texture and unique flavor pair well with grains in both sweet and savory recipes.
- This combination makes for a muffin that is both wholesome and indulgent—great for supporting healthy eating without sacrificing flavor.
Ingredients
The recipe below uses simple, real-food ingredients that are easy to find. Using a blend of buckwheat flour and oat flour provides a whole grain base, while yogurt and honey add moisture and natural sweetness.
| Ingredient | Quantity | Purpose |
|---|---|---|
| Buckwheat flour | 1 cup | Nutty, gluten-free base |
| Oat flour | 1/2 cup | Whole grain softness |
| Baking powder | 1 tsp | Leavening |
| Baking soda | 1/2 tsp | Leavening |
| Kosher salt | 1/2 tsp | Flavor balance |
| Egg (large, beaten) | 1 | Binder and structure |
| Plain full-fat yogurt | 1 cup | Moisture and tang |
| Milk | 1/4 cup | Lightens texture |
| Honey | 3 Tbsp | Natural sweetness |
| Fresh figs | 16 (12 chopped, 4 thinly sliced) | Sweetness, texture, and visual appeal |
Step-by-Step Directions
- Heat your oven: Preheat to 400°F and coat a 12-cup muffin pan lightly with nonstick spray.
- Mix dry ingredients: In a large bowl, whisk together buckwheat flour, oat flour, baking powder, baking soda, and salt.
- Mix wet ingredients: In a medium bowl, combine the beaten egg, yogurt, milk, and honey. Whisk until fully blended.
- Combine: Gently fold the wet mixture into the dry mixture. Stir until just combined—do not overmix.
- Add figs: Fold in the 12 finely chopped figs evenly throughout the batter.
- Portion and top: Divide batter among the muffin cups (about 1/4 cup per muffin). Top each with 2 to 3 slices of fresh fig for decoration and extra sweetness.
- Bake: Bake for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean.
- Cool: Cool muffins in the pan for 5 minutes, then remove and let cool completely on a wire rack.
Nutrition Facts (per Muffin)
- Calories: 113 kcal
- Protein: 3 g
- Carbohydrates: 22 g
- Fiber: 2 g
- Sugars: 11 g (4.5 g added sugars)
- Fat: 2 g (1 g saturated)
- Cholesterol: 19 mg
- Sodium: 198 mg
Expert Tips for the Best Buckwheat and Fig Muffins
- Use the ripest figs you can find for maximum sweetness and flavor.
- Avoid overmixing the batter to keep muffins light and fluffy. Stir until ingredients are just combined.
- Replace yogurt with dairy-free alternatives (like coconut yogurt) for a dairy-free muffin.
- Add-ins: A pinch of cinnamon or vanilla extract pairs beautifully with figs and buckwheat.
- If figs aren’t in season, try swapping in diced pears or apples for a slightly different but equally delicious result.
Creative Ways to Enjoy Buckwheat and Fig Muffins
- Breakfast: Serve warm, paired with Greek yogurt and a drizzle of honey.
- Snack: Perfect for lunchboxes or an on-the-go energy boost.
- Treat: Top with a thin spread of almond or peanut butter for extra protein and flavor.
- Dessert: Warm slightly and serve with a dollop of whipped cream or coconut cream.
Health Benefits of Buckwheat and Figs
Buckwheat is a nutrient-dense, whole grain alternative that’s naturally gluten-free. Rich in minerals like magnesium and manganese, as well as antioxidants and essential amino acids, buckwheat supports heart health, stable blood sugar levels, and good digestive health.
Figs bring high levels of dietary fiber, which can aid digestion and promote a feeling of fullness. They also contain vitamins A and K, as well as minerals such as potassium and calcium, making them a valuable addition to a healthy diet.
What others are reading
Comparing Nutritional Value: Buckwheat vs. All-Purpose Flour
| 100g Serving | Buckwheat Flour | All-Purpose Flour |
|---|---|---|
| Calories | 335 | 364 |
| Protein | 13g | 10g |
| Fiber | 10g | 3g |
| Gluten-free? | Yes | No |
| Minerals (K, Mg, Fe) | High | Varies |
Storing and Freezing Muffins
- Room Temperature: Store cooled muffins in an airtight container for up to 3 days.
- Refrigerator: To extend freshness, refrigerate in a sealed container for up to 1 week.
- Freeze: Wrap individually in foil or plastic, then freeze in a zip-top bag for up to 3 months. Thaw overnight at room temperature or warm in a low oven.
Frequently Asked Questions (FAQs)
Q: Can I make these muffins gluten-free?
A: Yes, buckwheat and oat flour are naturally gluten-free, but ensure that your oat flour is certified gluten-free if you are sensitive.
Q: Can I substitute another sweetener for honey?
A: Maple syrup or agave can be used in place of honey. Adjust quantities slightly if needed for consistency.
Q: Are these muffins suitable for freezing?
A: Absolutely. Let muffins cool completely, wrap well, and freeze for up to 3 months.
Q: Can I use dried figs instead of fresh?
A: Fresh figs offer the best texture, but chopped dried figs can be used; soak them in warm water to soften before adding.
Q: What other fruit would taste good in this recipe?
A: Try peaches, plums, apples, pears, or berries for a flavorful twist—use whatever is fresh and in season.
Related Recipes and Inspiration
- Apple Oatmeal Muffins: Cozy, nutritious, and loaded with apples.
- Broccoli Muffins: Savory muffins rich in fiber and vitamins.
- Iron-Boosting Muffins: Add spinach or use teff flour for a dose of dietary iron.
- Protein Muffins: Incorporate Greek yogurt and extra egg whites for higher protein content.
Smart Muffin Baking: Final Tips
- For best results, use room-temperature ingredients.
- Lightly grease your muffin pan or use parchment liners to prevent sticking.
- Avoid overfilling cups—fill about two-thirds to three-quarters full for even tops and baking.
- If your figs are very ripe, handle gently to prevent mashing, preserving their shape in the batter.
- Allow muffins to cool before removing from the pan to maintain their shape and texture.
Incorporating buckwheat flour and juicy figs into your muffin baking is a simple way to boost nutrition without giving up softness, flavor, or natural sweetness. With simple steps and customizable options, this recipe is ideal for new bakers and experienced cooks alike who are seeking a healthy, inviting baked good.
References
- https://healthified.com/buckwheat-fig-muffins/
- https://www.prevention.com/food-nutrition/recipes/a34031943/buckwheat-fig-muffins-recipe/
- https://camillestyles.com/food/buckwheat-muffins-with-royal-fig-jam/
- https://www.prevention.com/food-nutrition/recipes/a23570617/apple-oatmeal-muffins-recipe/
- https://nutritionstudies.org/recipes/dessert/millet-buckwheat-muffins-with-blackcurrants/
- https://www.figjar.com/easy-buckwheat-and-oat-muffins/
- https://thehealthyepicurean.eu/fig-and-almond-muffins/
- https://www.prevention.com/food-nutrition/recipes/
- https://baker.edu.au/health-hub/recipes/berry-fig-muffins
- https://www.101cookbooks.com/archives/figgy-buckwheat-scones-recipe.html
Similar Articles
Read full bio of Sneha Tete
