Triple Berry Protein Muffins

It’s been over a month since I’ve posted a recipe but for good reason. We bought our first house! I’ll post a few pictures after we tackle the yard work.

Here’s a recipe I’ve made the last couple of weeks for a mid-morning snack. I’ve got a work conference I have to travel for next week so I’m throwing these in the freezer and packing them so I have some healthy options.

muffin3Ingredients:

  • 1 1/2 cup Oats
  • 1/2 cup Unsweetened applesauce (or mashed banana)
  • 1/2 cup Nonfat plain greek yogurt
  • 4 Egg whites
  • 1/2 cup Vanilla protein powder (or 1/2 cup more oats)
  • 1/2 cup Stevia (or sweetner of choice that measures like sugar)
  • 1 cup Fresh or frozen mixed blueberries, strawberries, and raspberries
  • 1/2 tsp Vanilla extract
  • 1 tsp Baking soda
  • 1 1/2 tsp Baking powder
  • Pinch of Salt
  • Pinch of Cinnamon (optional)

muffin2

Directions: Preheat oven to 350 degrees. Blend all ingredients except for berries. Gently fold in berries. Pour into 12 muffin cups. This recipe works best with silicon baking cups but if you do use paper liners, spray them really well. Bake for 22-27 minutes or until a fork comes out clean. Store in the fridge for up to 5 days or freeze them.

(For an optional streusel topping, mix together 1/2 cup oats, 3 tbs applesauce, 1/2 tsp cinnamon, 1 tbs Stevia and sprinkle on top before baking)

muffin1

Nutrition Stats: for 1 Muffin

Cals: 75

Protein: 8 grams

Carbs: 11 grams

Fat: 1 gram

Sugar: 4 grams

 

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Baked Berry Oatmeal

I’ve been on the road quite a bit for work lately and leave tomorrow for a few days in Eastern Oregon. I try to prep a little food to bring because I tend to make better food choices when I’ve got options other than staring at the aisle of Cheetos and Little Debbie Snacks in a gas station mini mart. I’ve got this packed along with some apple slices, peanut butter, Quest Bars, baby carrots, and snap peas. I figure this way I can afford to indulge a little at a fancy dinner tomorrow.

bakedoatmeal

I add protein powder to this so I don’t have to worry about packing hard boiled eggs, protein bars, or stuff to make a shake for a protein source. Also, I’ve been sick of eggs lately and its nice to just grab a slice of this and not have to heat up the stove. It taste great cold but you can also pour a little extra milk on top and reheat in the microwave. If you don’t want to add in protein powder, you can leave it out but keep the milk to 1 cup.

breakfast

  • 2 cups Old fashioned oats
  • 2 scoops Vanilla protein powder
  • 3 Egg whites
  • 2 tsp Vanilla extract
  • 2 tsp Cinnamon
  • Pinch of Salt
  • 1 tsp Baking Powder
  • 1 1/2 cups Milk (I used almond but you can use cow’s milk to bump up the protein)
  • 1/2 cup Applesauce (no sugar added)
  • 1/2 cup Sweetener (optional)
  • 2/3 cup Fresh or frozen Berries (you could also add sliced banana)
  • Optional: Nuts (I use 3 tbs sliced almonds) or Coconut Flakes

Preheat oven to 375 degrees. Mix all ingredients except for berries. Pour into an 8×8 pan (or round) with non-stick spray and top with berries (and nuts if you’re into that). Bake for 35-40 minutes until golden brown and set in the middle. Store any leftovers in the fridge. Serves 4.

Nutrition Stats: (for 1 serving with nuts)

Cals: 300

Protein: 23 grams

Carbs: 36 grams

Fat: 7 grams

Sugar: 6 grams

 

Strawberry Protein Crepes

 

crepe

For crepes:

  • 1/4 cup Oats
  • 4 Egg whites
  • 2 heaping tbs Unsweetened applesauce
  • 2 tbs Vanilla protein powder
  • 1/2 tsp Vanilla extract
  • 1/2 tsp Baking Powder
  • 1 packet of Stevia (or 1 tbs sweetener of choice)

For filling:

  • 1/3 cup Fat free greek yogurt
  • 1 tbs stevia
  • 2 tbs Strawberry jam (I used wonderful sugary freezer jam but the macros below reflect using a low sugar jam)
  • Optional garnish with berries and whipped cream

Blend all of the crepe ingredients together in a blender (I used a magic bullet) until smooth. Heat a pan to medium and spray generously with cooking spray (or a little melted coconut oil). Pour on the batter and flip when the crepe looks bubbly and somewhat firm. (Don’t worry if they don’t come out in one piece or looking pretty – they still taste good and look alright when you roll them up with the filling)

For the filling, mix all of the ingredients together and add to the middle of each crepe. Roll them up and add berries or whipped cream. Oui Oui! This recipe makes one giant serving, I almost couldn’t finish it all.

Nutrition Stats: (for entire recipe, excluding garnishes)

Cals: 305

Protein: 38 grams

Carbs: 31 grams

Fat: 3 grams

Sugar: 14 grams

Greek Yogurt & Berry Popsicles

The weather is getting a little bit warmer and I was daydreaming about BBQs, going to the lake, tennis, and berry picking when I remembered this recipe I would make on a weekly basis last summer.  Because who wants to spend $4.99 on a box of mediocre frozen treats when you can make your own? Sometimes I would add 1/2 or a whole scoop of vanilla protein powder if I knew I was going to be wanting them after a workout.  You can do the same or mix it up with different fruit/greek yogurt flavors.

popsicle

  • 1 cup Plain, fat free greek yogurt
  • 1 cup Almond milk or low fat milk
  • 4-5 Packets of Stevia
  • 1 1/2 cup Mixed fresh or frozen berries (I used blueberries, strawberries, and blackberries)
  • Optional add ins: 1/2 banana, protein powder, 1 Tbs cheesecake pudding mix

Mix all ingredients in the blender. Save a few whole berries and toss in before you pour into popsicle molds if you so choose. Freeze 5 hours – overnight.

Makes six popsicles (obviously depends on the size of mold you have) If you don’t have them, do it the summer camp way of pouring it into dixie cups with a popsicle stick.

Nutrition Stats for one popsicle:

Cals: 50

Protein: 4 grams

Carbs: 6 grams

Fat: 1

Sugar: 4