Migraine Friendly Blueberry Muffin Recipe

Many Migraine patients are overwhelmed when they realize they might have food related triggers.  The idea of *cooking from scratch* can seem like something from our grandmother’s time.  The idea of letting go of pre-packaged, pre-mixed convenience foods when we feel our worst, can feel as difficult as scaling Mount Everest while Migraining.  I’m going to a really good place with this though, so hang in there with me, okay?!

I am really trying hard to help patients realize that cooking from scratch can often actually be easier than going to the store and finding a box on a shelf.  Yeah, honest.  So, I’m sharing recipes that have been tweaked, or that I’ve found useful for me personally.  And, what makes this all even better is the fact that I suggest you use these recipes in bulk.  Let me explain…

Spending 15 minutes to mix up enough of this muffin mix to last you six months or a year, is time well-spent, wouldn’t you say?  Once you’ve got it done once, get your kids or husband involved in packing it in bags to be stored in the freezer until you need more.  Then, simply get it out, mix it up in a bowl (which takes 2-3 minutes at most) and your prep time is done.  Better yet, this recipe is so simple, your young kids can get involved and do it themselves to help you out!

This recipe can be mixed ahead and frozen in bags ready to go.  It can also be baked ahead of time and stored in the freezer for months.  A few seconds in the microwave or toaster oven and these individual muffins are a nice breakfast or snack for anyone who can reach the microwave and the plate.

Remember, eating *Migraine clean* (without triggers) means you will likely spend less time down Migraining.  I don’t know about you, but when my Migraines got seriously bad, there was no question that these quickie recipes made from scratch far outweighed the awful struggle with the Migraines themselves I was dealing with.

Then there is the money I saved!  A dollar here and there adds up quickly, especially with a hungry family.  And this was actually more convenient than actual *convenience foods*.  Everybody wins :)

Migraine Friendly Blueberry Muffins (makes 24-30)

You will need: Blueberries: about 1- 2 cups (to taste, depending on the size of the berries) Frozen are easiest.  Canned blueberries should be drained thoroughly before use.

Mix together these dry ingredients, which can be stored in the freezer in zippered or airtight bags:

4 scant cups flour
5 tsp baking powder
¾ tsp salt
½ cup sugar

Add these wet ingredients:

¾ cup shortening or softened butter (I’ve found butter to be the safest and best tasting option)
2 beaten eggs
1 ½ cups milk

Stir just until mixed well, then fold in the thawed or frozen blueberries.

Add mix to paper muffin cups (greased or ungreased) until ½ - ¾ full.  Bake at 350 degrees until they’re done when tested with a dry toothpick.  If using a dark pan, reduce the temperature 25 degrees.


  • These are great in kid’s lunches.
  • Cut this recipe in half for fewer muffins, or bake the full recipe, freezing the remainder as later snacks or meals when you’re not feeling y our best.
  • Double or triple the dry ingredients, then store them in pre-measured freezer in bags ready to use later by just adding the wet ingredients and mixing.
  • If you’ve eliminated dairy, other *milks* will also work in this recipe
  • Other fruits that have been cut to small pieces will also work in this recipe.  A great example are sweet cherries, which are thought to have pain relieving properties.
  • Sprinkle large raw sugar crystals (Sugar in the Raw) on the top about 5 minutes into the baking process for a yummy, crunchy, trigger-free topping.
  • Sprinkle them with streusel before baking.


There are potential triggers in these muffins for an unlucky few who are super sensitive to fairly uncommon triggers.  These potential triggers include: wheat or gluten, milk, blueberries.  To find out if these might be triggers for you, try an elimination diet.

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