By Mayo Clinic Staff

Dietitian’s tip:

Braeburn, Cortland, Gala and Granny Smith are good baking apples.

Number of servings

Makes 12 muffins

  1. Low Sodium
  2. Low Fat


  1. 2 cups all-purpose flour
  2. 1/2 cup yellow cornmeal
  3. 1/4 cup packed brown sugar
  4. 1 tablespoon baking powder
  5. 1/4 teaspoon salt
  6. 3/4 cup fat-free milk
  7. 2 egg whites
  8. 1 apple, cored, peeled and coarsely chopped
  9. 1/2 cup corn kernels (fresh or frozen)


Heat the oven to 425 F. Line a 12-cup muffin pan with paper or foil liners.

In a large bowl, combine flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.

In a separate bowl, combine milk and egg whites. Add chopped apple and corn kernels. Whisk to mix evenly, and pour over the flour mixture. Stir gently until the dry ingredients are slightly moist. The batter will be lumpy.

Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops of muffins should spring back to the touch when they’re baked.

Nutritional analysis per serving

Serving size: 1 muffin

  • Total carbohydrate 26 g
  • Dietary fiber 1 g
  • Sodium 128 mg
  • Saturated fat Trace
  • Total fat
  • Trans fat 0 g
  • Cholesterol Trace
  • Protein 4 g
  • Monounsaturated fat Trace
  • Calories 120
  • Added sugars 4 g
  • Total sugars 7 g