Wednesday, January 28, 2009

Low fat, high protein muffins

Here is a versatile recipe concocted by John. These make big jumbo muffins, like the size you get at Dunkin Donuts! Only a lot less calories!

3/4 c. white flour
1/2 c. whole wheat flour
1/4 c. oat fiber (or replace this with more wheat flour)
2 scoops designer whey protein powder (natural)
3/4 c. sugar
1 T. baking powder
1/2 t. salt
optional: 1/2 t. cinnamon and 1/2 t. nutmeg

1 c. milk
1/2 c. unsweetened applesauce
1/2 c. liquid egg whites (or 3 real egg whites)

Add in Options
1 c. blueberries, chocolate chips, or whatever your heart desires

Mix dry ingredients in large bowl, and mix liquid ingredients in a separate bowl. Pour liquids into dry and gently fold together until mostly mixed. Then fold in blueberries (or substitute). Spoon into 12 standard muffin cups or 6 jumbo muffin cups. Bake at 400 for 20 mins (std.) or 28 mins (jumbo) or until golden brown.

Nutritional info of basic muffin:

Cal: 260
Fat: 1 gram
Carbs: 37 grams
Fiber: 7 grams
Protein: 14 grams

Calculate for any Optional items. Adding the blueberries adds only about 20 calories per muffin! Compared to Dunkin Donuts reduced fat blueberry muffin at 400 calories!

* Note, the oat fiber only adds about 5 calories, so if you sub with wheat flour, adjust your calorie count for it.


Mo Diva said...

awesome recipe!
Doncha love those reusable cupcake liners???

Amanda said...

Might be a silly question, but is it 260 calories for 1 standard size muffin or a jumbo size muffin? Thanks so much for the recipe! I'm always looking for low calorie, high protein recipes.

Lori said...

Amanda - the 260 is for 1 giant muffin (recipe makes 6 giant muffins).

Amanda said...

Awesome! That's what I hoped for. Thanks so much for getting back to me!

Ria said...

Great recipe - thanks for posting it! It took me a while to get around to ordering the oat fiber, but I'm so glad that I did - I'm looking forward to experimenting with it.

Anonymous said...

Was so excited to find this!! I have been paying almost $2 each for these at my gym.