Thai Lettuce Wraps with Lemongrass Chicken

These Chia Cherry Lentil Muffins are a delicious and nutrient-dense option for busy mornings, meal prep, or a satisfying snack post-workout. Unlike many store-bought muffins that are lower in protein and fibre, these muffins are made with nutrient-rich ingredients such as lentils, chia seeds, Greek yogurt, eggs, and cherries, creating a more balanced snack that can help keep you energized and satisfied.

Why add lentils to muffins?
Lentils might not be the first ingredient that comes to mind when you think of baking, but they are an easy and affordable way to boost the nutritional value of your favourite recipes. They blend seamlessly into baked goods, adding nutrition without significantly changing the flavour.

Lentils are:

An excellent source of fibre, helping you stay fuller for longer
A source of complex carbohydrates and low in glycemic index, making them a great choice for people with diabetes or anyone looking for longer-lasting energy
Rich in nutrients like iron, folate, potassium and manganese, which support energy, heart health, bone health, and healthy cell growth
Naturally gluten-free, making them suitable for those with celiac disease or gluten intolerance (when using certified gluten-free ingredients)
High in protein while being low in fat. For comparison, 100 g of dry lentils (about ½ cup) provides approximately 26 g of protein and only 1.5 g of fat, while 108 g of steak contains 27 g of protein but around 18 g of fat

Why chia seeds?
Chia seeds are a source of fibre, omega-3 fatty acids and antioxidants. They contribute to digestive health and provide nutrients that support overall heart health.

Chia Cherry Lentil Muffins

Yields: 12-16 muffins
Prep time: 5-10 minutes
Bake time: 20-25 minutes
Difficulty: 1/3 – Medium

Dietitian Tip: Post-Workout Recovery

After exercise, your body benefits from a combination of carbohydrates and protein. The carbohydrates in these muffins help replenish glycogen (your body’s stored form of energy), while protein supports muscle repair and recovery. If you will not be eating a balanced meal within a couple of hours after your workout, try pairing a muffin with a protein shake or another protein-rich option such as cottage cheese or a hard-boiled egg for a balanced recovery snack.

Ingredients

1 and ½ cups (375mL) cooked lentils
½ cup (125mL) 100% orange juice
2 cups (500mL) white or wheat flour
1 tsp (5mL) salt
2 Tbsp (30mL) chia seeds
½ cup (125mL) sugar
½ cup (125mL) vegetable or canola oil
½ cup (125mL) vanilla or plain Greek yogurt
2 eggs
1 cup (250mL) fresh or dried cherries

Steps

Preheat the oven to 350°F (180°C). Line 12-16 muffin cups with paper liners or lightly coat them with non-stick cooking spray.
Place the cooked lentils and orange juice in a food processor or blender and blend until smooth.
In a large bowl, mix the lentil puree with the wheat or white flour and salt until well combined.
Add the chia seeds, sugar, vegetable oil, vanilla or plain Greek yogurt and eggs, then mix until the batter is smooth. Fold in fresh or dried cherries.
Divide the batter evenly among the prepared muffin cups, using about ⅓ cup per muffin.
Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean.
Allow the muffins to cool in the pan for a few minutes before transferring them to a wire rack to cool completely.

Whether you are baking for busy workdays or weekend adventures, these muffins are a simple and delicious way to incorporate more fibre and plant-based ingredients into your routine.

Want to learn more about how a dietitian can help you towards your health goals? Check out our Registered Dietitian page for more info and how to book. Our dietitian is located in Victoria BC if you prefer in-person appointments, otherwise they are available virtually for anywhere.