Corn muffins don’t have to imitate sweet cornbread drizzled with honey. The following recipe uses actual corn and cornmeal, along with other simple ingredients that result in a healthy snack.


  • 120 ml of milk
  • 45 grams of applesauce
  • 1/2 tablespoon of apple cider vinegar
  • 167 grams of canned, frozen, or fresh corn
  • 90 grams of fine cornmeal
  • 60 grams of white or whole-wheat flour
  • 2 tablespoons of sugar
  • 2 teaspoons of baking powder
  • 1/4 teaspoon of salt


  • Mix the milk, applesauce, vinegar, and corn. In another bowl, combine the remaining dry ingredients. Gently stir together the wet and dry ingredients.
  • Divide the batter into 8 muffin cups and bake at 175°C for 17 minutes. 

One muffin provides 115 calories, 3 grams of total fat, 160 mg of sodium, 18 grams of carbs, 1 gram of FIBRE, 4 grams of sugar, and 3 grams of protein.

Possible substitutions

  • To make vegan. Choose a plain, unsweetened, nondairy milk like almond, cashew, soy, or hemp and use a vegan-friendly sweetener.
  • To make paleo. Use almond flour and full-fat coconut milk. In place of the 2 teaspoons of baking powder, use a mixture of 1/2 teaspoon of baking soda, 1/2 teaspoon of cornstarch, and 1 teaspoon of cream of tartar.
  • To make gluten-free. Replace wheat flour with a one-to-one gluten-free flour blend, which you can either make at home or purchase pre-made.