Sugar-Free 3-Ingredient Oatmeal Apple Muffins

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Sugar-Free 3-Ingredient Oatmeal Apple Muffins

Diabetic-friendly | No Added Sugar | Naturally Sweet | Low-Calorie

These soft, naturally sweet oatmeal apple muffins are made with just 3 wholesome ingredients. No added sugar, no flour, no oil, and no artificial sweeteners. Perfect for a light breakfast, snack, or healthy dessert.

⚠️ Note: While this recipe contains no added sugar, it is not zero-calorie. Apples and oats contain natural carbohydrates.

 Ingredients (Makes 6–8 muffins)

  1. 1 cup (90g) rolled oats

  2. 1 medium apple (about 150g), peeled & grated

  3. 1 large egg

 Instructions

  1. Preheat oven to 180°C (350°F). Line a muffin tin with paper liners or lightly grease.

  2. Grind oats in a blender until they become oat flour (or use store-bought oat flour).

  3. In a bowl, combine:

    • Oat flour

    • Grated apple (with juices)

    • Egg

  4. Mix until fully combined. Batter will be thick.

  5. Spoon evenly into muffin cups (fill about ¾ full).

  6. Bake for 18–22 minutes or until tops are golden and a toothpick comes out clean.

  7. Cool for 5–10 minutes before serving.

 Description

These muffins are:

  • Naturally sweet from apples

  • Soft and slightly moist

  • Lightly dense like baked oatmeal

  • Kid-friendly and diabetic-conscious

No refined flour, no added sugar, no butter, no oil.

 Recipe Notes

  • Use sweet apples (Fuji, Gala) for better natural sweetness.

  • Do not squeeze out apple juice — it adds moisture.

  • Batter thick? Let it rest 5 minutes to hydrate oats.

Optional Add-Ins (Still Healthy!)

  • Cinnamon (½ tsp)

  • Vanilla extract

  • Chopped walnuts

  • Chia seeds

  • A pinch of salt

(These are optional and not included in the 3 main ingredients.)

 Servings

Makes 6–8 muffins
Serving size: 1 muffin

Approximate Nutritional Information (Per Muffin – based on 6 muffins)

  • Calories: ~70–85 kcal

  • Carbohydrates: 12–14g

  • Fiber: 2g

  • Protein: 3g

  • Fat: 2g

  • Added Sugar: 0g

⚠️ Exact values depend on apple size and oat brand.

 Health Benefits

🩺 Diabetic-Friendly

  • No added sugar

  • Contains fiber to slow glucose absorption

  • Lower glycemic impact than refined desserts

🌾 Oats

  • Rich in beta-glucan fiber

  • Supports heart health

  • Helps maintain stable blood sugar

🍎 Apples

  • Natural sweetness

  • Contains antioxidants

  • Good source of fiber

🥚 Egg

  • Adds protein

  • Helps keep you full longer

  • Supports muscle maintenance

 Q & A

Q: Can diabetics eat this?
A: Yes, in moderation. It contains natural carbs, so portion control is important.

Q: Can I make it vegan?
A: Replace egg with:

  • 1 tbsp chia seeds + 3 tbsp water (let gel 5 min)

Q: Can I skip blending oats?
A: Yes, but texture will be more like baked oatmeal.

Q: How to store?
A:

  • Room temp: 1 day

  • Fridge: 4–5 days (airtight container)

  • Freeze: Up to 2 months

Q: Can I make this in an air fryer?
A: Yes. Bake at 160°C (320°F) for 12–15 minutes.

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