High-Fiber Blueberry Muffins for Kids (Naturally Sweet)

Blueberry muffins are the workhorse of any pantry. They feel like breakfast, pass the lunchbox test, and — when done right — can quietly deliver a meaningful amount of fiber without tasting “healthy.”

These high-fiber blueberry muffins for kids are soft, lightly sweet, and built on familiar pantry ingredients like oats, white whole wheat flour, and blueberries. We’re also adding Growing Up Prebiotics to boost fiber content in a way that doesn’t change taste or texture.

Why These Muffins Work for Kids

• High fiber from multiple sources (whole grains, oats, blueberries, prebiotics)

• Moderate sweetness — no sugar overload

• Soft, tender crumb (not dense or dry)

• Freezer-friendly for busy weeks

Ingredients

Makes 12 standard muffins

• ▢ 1½ cups white whole wheat flour plus 1 tablespoon, divided

• ▢ ¾ cup old-fashioned rolled oats

• ▢ ½ cup lightly packed light brown sugar

• ▢ 1 Tbsp baking powder (aluminum-free preferred)

• ▢ ½ tsp ground cinnamon

• ▢ ½ tsp kosher salt

• ▢ 1 cup milk of choice plus 2 tablespoons

• ▢ ¼ cup unsalted butter, melted and cooled

• ▢ 2 large eggs, room temperature

• ▢ 2 tsp pure vanilla extract

• ▢ 1 cup blueberries, fresh or frozen (do not thaw if frozen)

• ▢ 4–5 scoops or stick packs Growing Up Prebiotics

How Much Growing Up Prebiotics to Use (Important)

Each scoop or stick pack provides 3g of fiber.

• 4 scoops = 12g fiber per batch (~1g per muffin)

• 5 scoops = 15g fiber per batch (~1.25g per muffin)

Recommended amount: 4–5 scoops

Why not more?

• Muffins are at times eaten freely

• Kids may eat 1–2 at a time

• This keeps fiber supportive — not overwhelming for sensitive tummies

If your family includes very young kids or fiber-sensitive kids, stick with 4 scoops. For older kids, 5 scoops is still very reasonable.

Instructions

1. Prep the oven: Place a rack in the center of the oven and preheat to 400°F. Lightly grease a standard muffin tin or line with paper liners and spray lightly with nonstick spray.
   

2. Mix dry ingredients: In a large bowl, stir together:
   
   

• 1½ cups white whole wheat flour

• Rolled oats

• Brown sugar

• Baking powder

• Cinnamon

• Salt

• Growing Up Prebiotics
  

3. Mix wet ingredients: In a separate bowl, whisk together milk, melted butter, eggs, and vanilla.
   

4. Combine: Make a well in the center of the dry ingredients. Pour in the wet ingredients and gently stir with a wooden spoon until just combined. Do not overmix.
   

5. Prepare blueberries: Toss blueberries with the remaining 1 tablespoon flour. Fold gently into the batter, discarding any excess flour. This helps prevent sinking.
   

6. Bake: Divide batter evenly among muffin cups. Bake for 18–20 minutes, until golden and a toothpick inserted in the center comes out clean.
   

7. Cool: Let muffins cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Can We Reduce the Sugar?

Yes — and you have a few good options that won’t upset texture.

Option 1: Slight Sugar Reduction (Best Balance)

• Use ⅓ cup brown sugar instead of ½ cup

Blueberries and vanilla still carry plenty of sweetness.

Option 2: Partial Applesauce Swap

• Use ⅓ cup brown sugar

• Add ¼ cup unsweetened applesauce

• Reduce milk by 2 tablespoons

This keeps muffins moist and gently sweet.

Option 3: Let Blueberries Do More Work

• Keep sugar at ⅓ cup

• Add 1¼ cups blueberries

Kids perceive sweetness from fruit first.

Fiber Snapshot (Why This Matters)

Per muffin, kids get fiber from:

• White whole wheat flour → steady, familiar whole-grain fiber

• Rolled oats → soluble fiber for digestion

• Blueberries → gentle, fruit-based fiber

• Growing Up Prebiotics → targeted prebiotic fiber that supports gut bacteria

This layered approach is easier on digestion than relying on one heavy fiber source.

Storage Tips

• Room temperature: Up to 4 days in an airtight container lined with paper towel

• Freezer: Wrap individually and freeze up to 2 months

They thaw beautifully overnight or with a quick warm-up.