Whole-Grain Morning Glory Muffins

These healthy breakfast treats have walnuts, which may offer protection against ulcerative colitis.

by Jamie Vespa, R.D. Recipe Developer

What a way to start the day! In addition to offering omega-3 fatty acids, eating walnuts may offer preventative benefits in UC patients. These include less damage from inflammation leading up to flare, plus faster healing after. Just a reminder to save any recipes with nuts for remission. Get the scoop on how we developed our UC Cooking Club recipes!

Total Time
1 hr


  • Cooking spray
  • 2 cups white whole-wheat flour
  • 2 tsp. baking soda
  • 2 tsp. ground cinnamon
  • 1 tsp. ground cardamom
  • 1 tsp. ground ginger
  • ¼ tsp. kosher salt
  • 3 large eggs
  • ¾ cup unsweetened applesauce
  • ½ cup vegetable oil
  • ½ cup pure maple syrup
  • 2 tsp. vanilla extract
  • 1 cup finely grated carrots
  • ½ cup raisins
  • ½ cup chopped walnuts


    1. Preheat oven to 350°F. Grease 12 muffin cups, or line with paper liners.
    1. In a large bowl, mix together flour, baking soda, cinnamon, cardamom, ginger, and salt. Set aside.
    1. In a separate bowl, whisk eggs, applesauce, oil, maple syrup, and vanilla until combined. Stir in carrots.
    1. Pour wet ingredients into dry ingredients; stir until just combined. Fold in raisins and walnuts.
    1. Divide batter evenly into prepared muffin tins. Bake in preheated oven for 20 to 22 minutes, or until a toothpick inserted in the center of a muffin comes out mostly clean. Let cool for 15 minutes before removing from muffin tin and transferring to a wire rack to cool completely. Store in an air-tight container for three to four days and/or freeze remaining.

Nutrition Info

Per Serving: 264 calories; 14g fat; 2g saturated fat; 47mg cholesterol; 277mg sodium; 32g carbohydrate; 3g fiber; 5g protein; 14g sugar; 37mg calcium; 1mg iron; 233mg potassium
Jamie Vespa, R.D.
Meet Our Writer
Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.