Low-Calorie Breakfast Recipe: Oatmeal Muffin

Cooling rack of muffins
(Image credit: Waitrose)

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Muffins are not many people’s first thought when they’re planning a healthy breakfast, but those people just aren’t picking the right ingredients. This recipe from Waitrose uses dates, oats and low-fat yogurt to make muffins that weigh in at just 210 calories apiece—comfortably under Public Health England’s 400 calorie recommendation for breakfast. So far under you can have two of these muffins for breakfast if you want. And you will want, so go ahead and have two—you can knock 20 calories off your lunch if you’re a stickler for calorie quotas.


  • Preheat the oven to 180°C, and line a 12-hole muffin tin with paper muffin cases. Place the chopped dates in a bowl with 4tbsp of boiling water. In a separate large bowl combine the oatmeal and yogurt. Set aside for ten minutes.
  • Beat the oil, eggs and sugar into the bowl with the oatmeal mixture, then stir in the soaked dates.
  • Sift together the flour, cinnamon, baking powder and bicarbonate of soda. Stir in a good pinch of salt and fold it through the wet mixture until just combined.
  • Spoon into the prepared muffin cases and bake for 18-20 minutes, or until a skewer inserted in the centre of a muffin comes out clean. Cool on a wire rack. The muffins will keep for a couple of days if stored in an airtight container, or they can be frozen.

Ingredients (Serves 12)

  • 90g pitted dates, chopped
  • 100g medium oatmeal
  • 250ml low-fat natural yogurt
  • 75ml groundnut oil
  • 2 eggs, lightly beaten
  • 80g light brown soft sugar
  • 150g plain flour
  • 1tsp ground cinnamon
  • 1tsp baking powder
  • 1tsp bicarbonate of soda

Nutritional Info

Energy 210 calories
Fat 8.1g
-of which saturates 1.5g
Carbohydrate 29.4g
-of which sugars 13.1g
Protein 4.8g
Salt 0.4g
Fibre 1.4g

Recipe and image courtesy of waitrose.com

Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.