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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.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.


  • laurawestkong
    6 years ago

    Making up your own homemade mixes ahead of time is a great way to avoid unhealthy ingredients and triggers. Even if you don’t pre-bag the dry ingredients, from-scratch muffins are still so quick and easy. Wheat/gluten is a major trigger for me. My favorite flour substitutes are: buckwheat, garbanzo, almond, arrowroot, and sorghum. I custom-blend them depending on what kind of recipe I’m making, i.e. the flavors I’m looking for, and the desired balance of starch, protein, and fat for that recipe. Try coconut oil for a great tasting dairy-free butter substitute that’s not as processed as shortening.

  • Nancy Harris Bonk moderator
    6 years ago

    Hi lauraweskong,

    Thanks for sharing your ideas with us. Gluten free is tough enough on its own. I love to bake and it’s really difficult to find a mix that isn’t grainy, I’m close but not quite there yet.


  • CC
    6 years ago

    Sigh. I had hoped for a migraine friendly solution to the fact that blueberries are a trigger, but homemade would be significantly worse for me. Whatever those fresh little blueberries have, it wants to kill my brain. Ironically, processed (boo, right?) cooked berries are benign. I think the note at the end of the recipe should have called for a change in the article title. This is in no way about a migraine free recipe but instead about limiting your triggers when cooking from scratch. Disappointed.

  • Nancy Harris Bonk moderator
    6 years ago

    Hi Sisyphus’s rock was a migraine,

    I’m sorry to see you were disappointed in the article. At the bottom of the article however, Ellen does mention that some people may be triggered by some of the ingredients in the mix. But I wonder seeing as you aren’t triggered by cooked berries, if you were to quickly blanch the berries before you added them to the mix?

    This is a nice basic muffin mix, and you could probably add any fruit to it that isn’t a trigger for you!

    Good luck

  • Mindi Maline
    6 years ago

    Thanks for sharing this recipe. I found it sad that you had to post just a plain old blueberry muffin recipe as “migraine friendly”. I am not sure what makes this recipe so special.

    I am glad that you pointed out that making things from scratch is really not that difficult and is healthier than buying store bought mixes. Making your own food gives you complete control over what goes into your body. Seems like a no brainer.

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