Low Cal Protein Muffin Recipe

These little monsters pack nearly 10 grams of protein, complex carbs, and have only 90 calories per muffin!  This recipe has been modified greatly from the original that was given to me so there is wiggle room to make them sweeter, higher calorie packed, or even protein packed (just add whey protein to the mix).  Just remember, the numbers below relate to what I have found to be the best bang for your muffin.

Ingredients:

28 Egg whites and 2 whole eggs. (30 total)  Word to the wise….spend the time and crack the eggs because !00% egg whites and egg beaters don’t fare well in this mix.

1 cup 30 cal almond unsweetened milk (Fat free milk or Soy milk works just as well but calories begin to rise with these combos)

4 cups almond meal, OR oat flour (combo is great too)

1/8 cup vanilla extract

1/8 cup of Honey…258 cal (Alternative: Agave…210 cal)

1 cup Milled Flax-seed

1/4 cup Cinnamon and 1/8 cup of Nutmeg

6 ripe bananas

3-5 frozen blueberries per muffin (1 cup)

You can mix match these ingredients to your own tastes but these are what I’ve found are a great party appetizer or dessert, hiking snack, quick post workout fix or perfect addition to any meal or yogurt.  (I.e. Fat free plain greek yogurt and some vanilla whey protein for example)

I start with a normal blender combine egg whites to all other liquids and add the bananas.  This really mixes it up before I add them to a mixer or hand mixer, where I then pour a cup at a time of almond meal. Let the blender/mixer do its job for about 2 minutes and make sure it is mixed well including the sides and bottom.  Let it sit for about 5-10 minutes to set and form a cake batter consistency.    Then use some non-stick spray in two 12 muffin trays and fill the contents to the top of each.  Bake at 350 degrees for about 30 minutes or muffins have turned a golden brown.  Check them around 26 minutes with a tooth pick to see if they are done.

You can freeze them, place them in containers in the fridge or just taste test right there on the spot…hot out of the oven.  People will not believe they are not made with butter, sugar, and all the other hidden calories and empty carbs.  Enjoy!!!!

By Blue Stiley