They may be small in stature, but blueberries are a mighty source of beneficial antioxidants that protect against free radical damage and inflammation.
Research suggests antioxidant compounds known as anthocyanins—they give blueberries their signature dark purple color—may enhance memory, improve vision, and offer oxidative stress protection to the cardiovascular system. One study found blueberries lowered blood pressure and reduced the inflammatory effects of a high-fat diet, adding to the many health benefits of this tiny, tasty berry.
7 Healthy Diet-Friendly Blueberry Recipes
Want to get more of the health-supporting benefits of blueberries on your plate? We’ve rounded up seven delightfully delectable healthy blueberry recipes that are sure to satisfy your taste buds and keep your healthy eating on track.
Keto Blueberry Muffins
Blueberry muffins might sound healthy, but anyone embarking on a journey towards better health knows better. Traditional blueberry muffins are laden with flour, sugar, and butter—they’re really just cupcakes masquerading as a breakfast food.
These Keto Low-Carb Blueberry Muffins from Wholesome Yum are a low-carb, keto-friendly version of your favorite blueberry breakfast. Blanched almond flour provides the delicate crumb consistency you’d expect, and Wholesome Yum provides recommendations for sweeteners so you can use your favorite sugar-substitute in this recipe.
Vegan Blueberry Muffins
You don’t need buttermilk or butter to bake a delectable, healthy blueberry muffin. This recipe for The Best Vegan Blueberry Muffins from My Darling Vegan earns top marks for taste and texture. A hint of lemon zest takes these muffins out-of-this-world.
My Darling Vegan’s blueberry muffin recipe features AP flour but provides a gluten-free recommendation if you’re searching for a vegan and gluten-free option.
Blueberry Lemon Overnight Oats
Overnight oats are a great way to combine the benefits of blueberries with the healthy fiber of oats. These Blueberry Lemon Overnight Oats by Wholefully are a nourishing and easy breakfast that can be prepped in under 5 minutes.
Made the night before, overnight oats are a convenient breakfast that’s much healthier than a latte and a muffin from the coffee house drive-thru window.
Blueberry Balsamic Salad
Who says blueberries need be relegated to breakfast status? Enjoy the powerful nutritional benefits of the mighty blueberry for lunch or dinner by dressing your favorite salad with this Easiest Blueberry Vinaigrette from Live Eat Learn.
Sweet blueberries, bright and tangy lemon juice, and the rich, tangy-yet-sweet flavors of balsamic vinegar combine in this vegetarian-friendly vinaigrette recipe. Try it on a spinach, beets, and walnut salad or any of your favorite salad fixings.
Blueberry Almond Chicken Salad Lettuce Wraps
Looking for a low-carb lettuce wrap bursting with fresh flavors? This Blueberry Almond Chicken Salad Lettuce Wrap recipe from the Blueberry Council brings an unexpected flavor twist to a classic favorite. Rather than grapes, blueberries add a pop of flavor and sweetness.
The healthy swaps continue with the inclusion of Greek yogurt, rather than mayo. Serve on lettuce for a meal that’s low-carb, low-cal, and high in protein.
No-Bake Raw Vegan Cheesecake
The perfect no-bake dessert for a hot summer day, this No-Bake Raw Vegan Cheesecake by Delicious Plants is raw, refined sugar-free, and gluten-free. Cashews replace cream cheese in this vegan recipe, while almonds, cashews, and Medjool dates combine for the gluten-free crust.
This no-bake dessert sets up in the freezer in two hours (or overnight), and you’ll want to remove it from the freezer at least 30 minutes before serving. It’s a perfect make-ahead treat for summer BBQs, dinner guests, or a special treat for one.
Blueberry Banana “Nice” Cream
Instantly satisfy your sweet-tooth without damaging your diet with this two-ingredient Blueberry Banana Nice Cream by Diethood. In less than 5 minutes, you can have a sweet treat that’s creamy and cool. And you only need blueberries, frozen bananas, and a blender or food processor to make it happen.
Bananas, rich in vitamin B6, potassium, and fiber, bring a lovely creamy texture to this dessert. Antioxidant-rich blueberries add a burst of color and a sweet-tart flavor to this treat that’s vegan, gluten-free, dairy-free, and free of added sugars.
Which Blueberries are Best?
Wild blueberries have been found to have higher levels of antioxidant anthocyanin compounds than commercially-grown blueberries. If you can’t find fresh wild blueberries, look for frozen wild or organically-grown blueberries at your local market.
Lastly, when it comes to blueberries, good things really do come in small packages. Smaller sized blueberries have been found to have higher levels of beneficial phytochemicals, which are concentrated in the berries’ skin. Fresh or frozen, wild or organic…blueberries are a delicious way to support your body with powerful antioxidants, vitamins, minerals, and phytochemicals for good health.