Blueberry Recipes: Delicious and Nutritious Options for Every Meal

10 Healthy Recipes You Can Make With a Box of Blueberries

Salads, sauces, even a lower-sugar jam are among the delicious ways to add more of these antioxidant-rich berries to your day.

Blueberry Smoothie Ice Pop

Everyday Health nutritionist, Kelly Kennedy, RDN, shows you how to make this refreshing, low-sugar summer snack.
Blueberry Smoothie Ice Pop

Berries are one of the healthiest foods you can eat, and blueberries are no exception. Their characteristic color is the result of plant-based pigments called anthocyanins, which research has linked to numerous health benefits. Consuming blueberries has been linked to improved cardiovascular and cognitive health, and lower risk of several chronic diseases.

There may be a new reason to add this fruit to your diet: Results of a study published in the journal Nutrients in January 2024 found that regularly eating blueberries may help counteract the negative health effects of stress on the body.

Like other fruits, blueberries are a low-calorie, natural way to satisfy a sweet tooth, with just 84 calories per 1 cup serving, according to the U.S. Department of Agriculture (USDA).

 That amount also contains 3.6 grams (g) of fiber, antioxidants including vitamin C, and water for hydration.

While blueberries make a great snack, you can also get your fill by using them in smoothies and salads, adding a handful to oatmeal or yogurt, or trying any of these easy and delicious food and drink recipes.

1
salad blueberry
Adobe Stock

Arugula, Blueberry, and Peach Salad

The peppery flavor of arugula pairs perfectly with the sweetness of blueberries and peaches and the creaminess of the goat cheese for a salad that’s as delicious as it is nutritious. At 13 g of protein and almost 7 g of fiber per serving, this salad will keep you feeling satisfied until your next meal!

contains  Tree Nuts, Dairy

SERVES

2

CALORIES PER SERVING

299

PREP TIME

5 min

TOTAL TIME

5 min

Ingredients

5 cups arugula
1 cup fresh blueberries
1 peach, sliced and grilled, if desired
⅓ cup goat cheese
⅓ cup chopped almonds

Directions

1

Evenly divide arugula between 2 serving plates. Top each plate with half the blueberries, peach slices, goat cheese, and almonds and serve with your choice of dressing.

Nutrition Facts

Amount per serving

Serving size3 ½ cups

calories

299

total fat

20g

saturated fat

5.8g

protein

13g

carbohydrates

23g

fiber

6.9g

sugar

14.2g

added sugar

0g

sodium

18mg

TAGS:

Tree Nuts, Dairy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Quick & Easy, Lunch
2
fish with blueberry glaze
Adobe Stock

Baked White Fish With a Blueberry Balsamic Reduction

Blueberries are a well-known superfood because they are packed with antioxidants, including anthocyanin, which an article published in Advances in Nutrition notes may decrease the risk of heart disease, type 2 diabetes, and overweight. When cooked with tangy balsamic vinegar, blueberries make a well-balanced sauce for fish (or any protein of your choice).

contains  Fin fish

SERVES

4

CALORIES PER SERVING

279

PREP TIME

5 min

COOK TIME

15 min

TOTAL TIME

20 min

Ingredients

1 lb raw white fish fillets, such as cod or tilapia
1 tbsp extra-virgin olive oil
¼ tsp white pepper or black pepper
¾ tsp kosher salt, divided
2 cups fresh or frozen blueberries
½ cup balsamic vinegar
2 tbsp pure maple syrup

Directions

1

Preheat oven to 450 degrees F. Line a rimmed baking sheet with foil or parchment paper.

2

Place fillets on prepared baking sheet. Drizzle with olive oil and sprinkle with pepper and ¼ tsp kosher salt.

3

Bake until just cooked through and internal temperature of fillets reaches 145 degrees F, about 10 minutes.

4

Place a medium saucepan over medium heat. Add blueberries, balsamic vinegar, maple syrup, and remaining ½ tsp of kosher salt. Bring just to a boil, reduce heat, and simmer until berries are popped and mixture has thickened slightly, about 10 minutes. To serve, spoon sauce over fish.

Nutrition Facts

Amount per serving

Serving size3 ounces fish with ½ cup reduction

calories

279

total fat

10g

saturated fat

1.5g

protein

22g

carbohydrates

23g

fiber

1.8g

sugar

18.2g

added sugar

6.1g

sodium

68mg

TAGS:

Fin fish, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Dinner
3
jam
Adobe Stock

Spiced Blueberry Chia Seed Jam

This easy blueberry jam recipe has more flavor and less sugar than any you’ll find in your local grocery store. With just a few simple ingredients, you can turn fresh or frozen blueberries into a sweet spread that can be enjoyed all year round! Adding chia seeds will help the jam to gel naturally while also adding fiber and omega-3 fats to your plate, according to the U.S. Department of Agriculture (USDA).

3.0 out of 1 reviews

SERVES

16

CALORIES PER SERVING

59

PREP TIME

5 min

COOK TIME

30 min

TOTAL TIME

35 min

Ingredients

2 lbs fresh or frozen blueberries
2 tbsp fresh lemon juice
¼ cup honey
3 tbsp chia seeds
1 tsp ground cinnamon
¼ tsp ground cloves

Directions

1

Remove all stems from blueberries. Wash berries thoroughly and pat dry.

2

Place a medium saucepan over medium heat. Add blueberries and lemon juice and cook until blueberries begin to soften, about 10 minutes. Use a fork to break up berries, as needed.

3

Stir in honey and chia seeds and cook, stirring frequently, until mixture thickens, about 15 to 20 minutes. Remove from heat and stir in cinnamon and cloves. Transfer to a clean container or jar and refrigerate until using. Enjoy within 2 weeks.

Nutrition Facts

Amount per serving

Serving size2 tablespoons

calories

59

total fat

1g

saturated fat

0.1g

protein

1g

carbohydrates

14g

fiber

2.2g

sugar

10g

added sugar

4.3g

sodium

1mg

TAGS:

Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, Low-Fat, Anti-Inflammatory, Family-Friendly
4
smoothie bowl
Adobe Stock

Blueberry Smoothie Bowl

This smoothie bowl is as good for you as it is beautiful, and just as easy to make as a regular smoothie. Granola adds a delightful crunch, while hemp seeds are a good source of a number of nutrients including protein, fiber, vitamin E, magnesium, potassium, and iron, notes the Cleveland Clinic.

contains  Dairy

SERVES

2

CALORIES PER SERVING

362

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

1 frozen banana
2 cups frozen blueberries
¾ cup plain, nonfat Greek yogurt
1 cup low-fat milk or non-dairy milk of your choice
¼ cup granola
½ cup fresh blueberries
½ cup fresh or frozen raspberries
2 tsp hemp hearts
2 tsp unsweetened shredded coconut

Directions

1

Place banana, frozen blueberries, yogurt, and milk in a blender. Blend on high until completely smooth, about 1 minute. Evenly divide smoothie mixture between two serving bowls.

2

Top each bowl with half the granola, fresh blueberries, raspberries, hemp hearts, and coconut. Serve and enjoy!

Nutrition Facts

Amount per serving

Serving size2 ½ cups

calories

362

total fat

7g

saturated fat

2.1g

protein

18g

carbohydrates

61g

fiber

9.2g

sugar

38g

added sugar

2.4g

sodium

106mg

TAGS:

Dairy, Heart-Healthy, Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, High-Fiber, Cholesterol-Conscious, Quick & Easy, Breakfast
5
mocktail
Adobe Stock

Refreshing Lemon-Blueberry Mocktail

A flavorful mocktail can feel just as special as an alcoholic beverage, but for far fewer calories. This lightly sparkling option uses the classic pairing of blueberries and lemon for bright flavor with minimal added sugar, since the berries have their own naturally and thyme adds calorie-free flavor.

SERVES

4

CALORIES PER SERVING

50

PREP TIME

5 min

COOK TIME

10 min

TOTAL TIME

15 min

Ingredients

1 cup frozen blueberries
2 tbsp granulated sugar
2 lemons, juiced
4 cups lemon sparkling water
Fresh thyme sprigs, fresh blueberries, and lemon slices, for garnish (optional)

Directions

1

Place a medium saucepan over medium heat. Add  blueberries, sugar, and 1 cup of water. Cook, stirring frequently, until berries have softened, about 10 minutes. After cooking, allow mixture to cool.

2

When ready to serve, stir lemon juice into blueberry mixture and divide among four ice-filled glasses. Top each with sparkling water and garnish with thyme, fresh blueberries, and lemon slices if using.

Nutrition Facts

Amount per serving

Serving size1 ½ cups

calories

50

total fat

0g

saturated fat

0g

protein

0g

carbohydrates

13g

fiber

1.1g

sugar

10.2g

added sugar

6.3g

sodium

1mg

TAGS:

Beverage
6
scones
iStock

Whole-Grain Blueberry Scones

Scones are delicious for breakfast, brunch, or even a snack! Blueberries are a rich source of antioxidants, notes the Cleveland Clinic, and make for a delicious and nutritious start to your day. Whole-wheat flour replaces half of the white flour in this recipe to increase the amount of fiber you get, per the USDA, which can aid in regulating your digestive system, according to the Harvard T.H. Chan School of Public Health.

contains  Wheat, Dairy, Eggs
5.0 out of 9 reviews

SERVES

6

CALORIES PER SERVING

237

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

30 min

Ingredients

1 cup plain nonfat Greek yogurt
1 tbsp baking powder
1 cup whole-wheat flour
1 cup all-purpose flour
¼ tsp kosher salt
1 large egg, lightly beaten
3 tbsp honey
½ cup low-fat (1 percent) milk or nondairy milk of your choice
1 cup unsweetened frozen or fresh blueberries

Directions

1

Preheat oven to 375 degrees F. Line a baking sheet with parchment paper or a silicone mat.

2

In a small bowl, mix together yogurt and baking powder and set aside.

3

In a large bowl, stir together both types of flour and salt. Add egg, honey, milk, and yogurt mixture and stir just until moistened. Gently fold in blueberries.

4

Form dough into a flat round shape and cut into 6 even wedges. Place on prepared baking sheet and bake until cooked through and lightly browned, about 20 to 25 minutes.

Nutrition Facts

Amount per serving

Serving size1 scone

calories

237

total fat

2g

saturated fat

0.6g

protein

11g

carbohydrates

45g

fiber

3.4g

sugar

13.4g

added sugar

8.6g

sodium

326mg

TAGS:

Wheat, Dairy, Eggs, Mediterranean, Vegetarian, Low-Fat, Family-Friendly, Breakfast
7
Blueberry Crumb Cake
iStock

Blueberry Crumb Cake

Cake for breakfast might not sound all that wholesome, but this healthier version is the best of both worlds. By using unsweetened applesauce in place of butter, you’ll not only cut calories and unhealthy fats, according to the USDA, but also ensure a moist crumb. In the same way, Greek yogurt keeps the texture soft and dense, while adding a dose of protein to this baked-ahead treat, per the USDA.

contains  Tree Nuts, Wheat, Eggs, Dairy
4.8 out of 6 reviews

SERVES

12

CALORIES PER SERVING

204

PREP TIME

15 min

COOK TIME

40 min

TOTAL TIME

55 min

Ingredients

1 cup whole-wheat flour
1¼ cups all-purpose flour, divided
1 tsp baking powder
½ tsp baking soda
¼ tsp kosher salt
⅓ cup plus 2 tbsp pure maple syrup, divided
¾ cup unsweetened applesauce
2 large eggs, lightly beaten
1 tsp almond extract
1 cup plain, nonfat Greek yogurt
2 cups fresh or frozen (but not defrosted) blueberries
½ cup old-fashioned rolled oats
½ tsp ground cinnamon
2 tbsp avocado oil

Directions

1

Preheat oven to 350 degrees F. Lightly grease a 9x9-inch baking dish. Set aside.

2

In a large bowl, whisk together whole-wheat flour, 1 cup all-purpose flour, baking powder, baking soda, and salt.

3

In a separate bowl, whisk together ⅓ cup maple syrup, applesauce, eggs, almond extract, and yogurt. Gradually add the wet ingredients to the dry ingredients and stir until just moistened. Pour the mixture into the prepared baking dish. Top with blueberries in an even layer.

4

In a small bowl, stir together oats, ¼ cup all-purpose flour, cinnamon, 2 tbsp maple syrup, and avocado oil. Sprinkle over the blueberries and bake until a toothpick inserted in the center comes out clean, 40–50 minutes. Allow to cool completely before slicing into 12 squares.

Nutrition Facts

Amount per serving

Serving size1 slice

calories

204

total fat

4g

saturated fat

0.6g

protein

7g

carbohydrates

35g

fiber

2.9g

sugar

12.1g

added sugar

7.4g

sodium

96mg

TAGS:

Tree Nuts, Wheat, Eggs, Dairy, Heart-Healthy, Vegetarian, Low-Sodium, Family-Friendly, Breakfast, Dessert
8
french toast
Adobe Stock

Baked Blueberry French Toast Casserole

When you want French toast for the whole family without the hassle, you can prep this make-ahead breakfast casserole the night before and pop it in the oven for an easy morning treat. Per the USDA, blueberries and almonds contain antioxidants and fiber, while the nuts add healthy fats and protein to a dish that usually skimps on such nutrients, so while it tastes indulgent, it’s actually good for you.

contains  Wheat, Dairy, Eggs, Tree Nuts
4.9 out of 8 reviews

SERVES

6

CALORIES PER SERVING

303

PREP TIME

10 min

COOK TIME

45 min

TOTAL TIME

55 min

Ingredients

2 cups fresh blueberries (or frozen and thawed), plus more for garnish
2 cups nonfat milk or nondairy milk of your choice
6 large eggs
2 tsp pure almond extract
¼ cup pure maple syrup
½ tsp ground cinnamon
1 baguette, preferably whole-wheat
¼ cup sliced almonds, for garnish

Directions

1

Preheat oven to 350 degrees F. Spray the bottom and sides of a 9x13-inch baking dish with cooking spray. Add blueberries to the baking dish and set aside.

2

Slice the baguette into rounds or cubes and arrange in the prepared baking dish.

3

In a mixing bowl, whisk together milk, eggs, almond extract, maple syrup, and cinnamon. Pour over the bread, making sure it is evenly coated.

4

Bake until the mixture is set and lightly browned, about 45 to 50 minutes. Top with almonds and more blueberries, if desired.

Nutrition Facts

Amount per serving

calories

303

total fat

10g

saturated fat

1.9g

protein

14g

carbohydrates

39g

fiber

3.2g

sugar

19.1g

added sugar

8.8g

sodium

304mg

Tips

This French toast casserole can be made the night before and refrigerated overnight for an easy no-prep morning!

TAGS:

Wheat, Dairy, Eggs, Tree Nuts, Mediterranean, Vegetarian, Family-Friendly, Breakfast
9
Blueberry vanilla popsicle recipe
iStock

Blueberry Smoothie Bowl Ice Pops

These pops are like a smoothie bowl on a stick, perfect when you need a quick breakfast on the go. One pop provides long-lasting energy thanks to the fiber and protein each contains. Blueberries are a rich source of antioxidants, which can help fight off illness, and pack over 3 g of fiber per cup. according to the USDA. Look for a granola made with whole grains such as oats or quinoa and one low in added sugar, per the Food Network.

contains  Dairy, Tree Nuts

SERVES

6 pops

CALORIES PER SERVING

56

PREP TIME

5 min

TOTAL TIME

3 hr 5 min

Ingredients

2 cups blueberries, fresh or frozen
1 cup plain nonfat (or low-fat, 1 percent) Greek yogurt
1 cup unsweetened vanilla almond milk
6 tbsp (low-sugar) granola (optional)

Directions

1

Add all ingredients except granola to a blender and mix on high until completely smooth, about 1–2 minutes.

2

Divide mixture evenly among 6 3-oz single pop molds, filling each ¾ way full. Top with 1 tbsp granola, if using. Freeze until hard for about 3–4 hours.

Nutrition Facts

Amount per serving

Serving size1 pop

calories

56

total fat

0.7g

saturated fat

0.1g

protein

4g

carbohydrates

9g

fiber

1.2g

sugar

6.5g

added sugar

0g

sodium

43mg

TAGS:

Dairy, Tree Nuts, Diabetes-Friendly, Heart-Healthy, Gluten-free, Vegetarian, Low-Sodium, Family-Friendly, Dessert
10
muffins with lots of fruit
Jeff Wasserman/Stocksy

Blueberry-Lemon Cottage Cheese Muffins

Muffins are perhaps the most popular portable breakfast. However, they usually contain unhealthy fats and added sugars — lots of them. Plus, traditional muffins are high in carbs with next to no protein, making for a breakfast that is high in calories without being very filling. Cottage cheese gives these delicious muffins a serious protein boost. In addition to being packed with protein, cottage cheese is also a good source of vitamins and minerals such as phosphorus, according to data from the USDA. As an added bonus, muffins are great for freezing, meaning you can whip up a batch of these muffins and freeze most of them to enjoy for weeks to come.

contains  Wheat, Eggs, Dairy
3.6 out of 66 reviews

SERVES

12

CALORIES PER SERVING

191

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

1 cup whole-wheat flour
1 cup all-purpose flour
2 tsp baking powder
½ tsp baking soda
½ tsp kosher salt
1 lemon, zested and juiced
2 eggs
⅓ cup honey
1 tsp pure vanilla extract
⅓ cup canola oil
1 cup lowfat cottage cheese
1 cup fresh blueberries or frozen (but not defrosted)

Directions

1

Preheat oven to 400 degrees F. Line a 12-cup muffin tin with muffin liners and set aside.

2

In a mixing bowl, combine whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt.

3

In a separate mixing bowl, combine lemon zest and juice, eggs, honey, vanilla, oil, and cottage cheese. Mix thoroughly.

4

Stir dry ingredients into wet ones and mix until just moistened. Gently stir in blueberries, being careful not to overmix.

5

Bake until a toothpick inserted into the center comes out clean, about 15 to 18 minutes.

Nutrition Facts

Amount per serving

calories

191

total fat

8g

saturated fat

0.9g

protein

6g

carbohydrates

26g

fiber

1.7g

sugar

9.7g

added sugar

7.7g

sodium

268mg

Tips

If you don’t love the look of cottage cheese, simply place the cottage cheese in a food processor or blender before adding it to this recipe for all the same nutrition and none of the lumps!

TAGS:

Wheat, Eggs, Dairy, Breakfast, Family-Friendly, Heart-Healthy, Quick & Easy, Snack, Vegetarian
Lynn Griger photo

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Zhang L et al. Berry Consumption in Relation to Allostatic Load in US Adults: The National Health and Nutrition Examination Survey, 2003–2010. Nutrients. January 30, 2024.
  2. Blueberries, Raw. U.S. Department of Agriculture. April 1, 2019.