Recipe: Chai Muffins

Delicious and full of fiber
Muffins on a plate containing chai, pumpkin and apples

These muffins make great use of the tiny, nutritious dynamo — the chia seed. These little powerhouses are packed with omega-3s. The chia seed, an ancient grain from Mexico, also delivers high levels of heart-friendly fiber. So when the craving for a muffin kicks in, make this moist, delicious recipe!

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1 tablespoon ground chia seeds
1 1/2 cups whole wheat flour
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt
1 1/2 tablespoons honey
15 ounces canned pumpkin
1/4 cup canola oil
1 tablespoon vanilla
3/4 cup chopped walnuts
1/4 cup water
1 cup firmly packed fresh apples, peeled and grated (5.5 ounces by weight)


  1. Pre-heat oven to 350° F.
  2. Combine first six dry ingredients and mix with wire whisk.
  3. In separate bowl, combine pumpkin, canola oil, honey, vanilla, walnuts and water; mix and then fold into dry ingredients.
  4. Fold in fresh grated apple.
  5. Scoop into paper cups placed in a medium-sized muffin tin and bake for 33-35 minutes.

Nutrition information (per serving)

Makes 12 servings

Calories: 180
Total fat: 10 g
Saturated fat: 1 g
Trans fat: 0 g
Protein: 4 g
Carbohydrate: 19 g
Fiber: 4 g
Sugar: 5 g
Cholesterol: 0 mg
Sodium: 290 mg

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— Developed by Michael Roizen, MD, and Chef Jim Perko.

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