Joy Bauer’s Migraine Muffins

These muffins get their mighty migraine-fighting powers from two nutrient-packed seeds: chia and pumpkin. Chia seeds are a top plant source of Omega-3 fats, which may help reduce the frequency, duration and severity of headaches, due to their anti-inflammatory actions. Pumpkin seeds are one of the riches sources of magnesium, a mineral that may help reduce migraine attacks, particularly menstrual migraines. Pair one of these muffins with a hard-boiled egg for a satisfying breakfast.


• 3/4 cup whole wheat pastry flour (may substitute standard whole wheat flour)
• 1/2 cup all-purpose flour

• 1/2 cup quick-cooking oats
• 1/4 cup chia seeds
• 1/4 cup granulated sugar
• 2 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp kosher salt
• 2 tsp pumpkin pie spice
• 1 large egg
• 2 tbsp canola oil
• 1/3 cup pure maple syrup
• 1 tsp vanilla extract
• 1 cup canned 100% pure pumpkin puree
• 3/4 cup skim milk
• 1/3 cup raw, unsalted, hulled pumpkin seed kernels (pepitas)


• Preheat oven to 375°F. Coat a standard 12-cup muffin pan with oil spray. (If you choose to use muffin liners, use foil liners misted with oil spray to prevent the muffins from sticking to the liners.)
• In a large mixing bowl, whisk together the flours, oats, chia seeds, sugar, baking powder, baking soda, salt and pumpkin pie spice.
• In medium mixing bowl, whisk together the egg, oil, maple syrup and vanilla. Add the pumpkin and milk, and whisk to combine.
• Pour the wet ingredients over the dry ingredients, and using a rubber spatula, gently fold the ingredients together until just combined. You can leave a few lumps in the batter. Stir in most of the pumpkin seeds, leaving behind a few tablespoons to sprinkle on top.
• Divide the batter evenly among the 12 muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with the remaining pumpkin seeds.
• Bake for 25 minutes or until an inserted toothpick comes out clean. Cool completely in the muffin pan before handling.

Makes 12 servings.

Directions for Freezing:

Wrap extra muffins individually in aluminum foil or place them in a freezer bag. Freeze for up to two months. For the best results, freeze freshly baked muffins as soon as they have cooled to room temperature.

Nutrition Information:

Serving Size: 1 muffin
• Calories: 180
• Protein: 5g
• Total Fat: 6g
• Saturated Fat: 1g
• Cholesterol: 20mg
• Sodium: 130mg
• Carbohydrates: 27g
• Fiber: 4g

More recipes you might like:
Joy Bauer's PMS Potato
The Doctors' Hemorrhoid-Healing Smoothie