Chocolate Chunk Protein Muffins

Muffin2I’ve been making muffins every week lately for work week snacks. I invented these today after having to pass up Costco muffins at church…these might give those chocolate muffins a run for their money. If you don’t want to add protein powder, just substitute an extra half cup of oats. Enjoy!

  • 1 1/2 cup Old fashioned oats
  • 1/2 cup Chocolate or vanilla protein powder
  • 1/4 cup Unsweetened cocoa powder
  • 1 Banana, mashed
  • 4 Egg whites
  • 1/2 cup Unsweetened apple sauce
  • 3/4 cup Stevia (or sweetened of choice)
  • 1/3 cup Milk (I used Almond milk)
  • 1 tsp. Baking powder
  • 1 tsp. Baking soda
  • 1/4 tsp. Salt
  • 2 TBS. Mini chocolate chipsMuffins1

Preheat oven to 350 degrees. Mix all ingredients but the chocolate chips in a blender until batter is smooth. Pour batter in cupcake liners (use foil or silicon) until 3/4 full. Bake for 12-15 minutes. Store in the fridge. Makes 12 muffins.

Nutrition Stats:

Cals: 89

Protein: 6 grams

Fat: 2 grams

Carbs: 13 grams

Sugar: 4 grams

3 Ingredient Cereal Bars

Cerealbars I’ve been seeing Cheerio bars on Pinterest a lot but all the recipes I’ve found have an extra cup of sugar and/or corn syrup. These are healthier and faster to make.  Less than 5 minutes & 3 ingredients…go!

  • 3 cups of cereal (I used Kashi Heart to Heart, but feel free to use Protein Cheerios or any other kind your heart desires)
  • 1/2 cup Creamy peanut butter
  • 1/4 cup Honey

Microwave honey and peanut butter together for 20-30 seconds and stir. Pour over cereal and mix thoroughly. Press into an 8×8 pan sprayed with cooking spray or lined with parchment paper. Refrigerate for 30 minutes until firm and cut into 9 squares.

Cerealbar2

Nutrition Stats (per 1 bar):

Cals: 166

Protein: 5 grams

Fat: 8 grams

Carbs: 23  grams

Sugar: 11 grams

Cream Cheese Swirl Protein Pumpkin Muffins

Pumpkin MuffinsI jumped on the pumpkin bandwagon for fall and made these beauties for the work week. I love having 2 of these for a snack with a cup of coffee or tea mid-morning. I’ve made these without the cream cheese swirl and they still turn out great. The protein powder isn’t necessary either – they are still a super healthy snack without it.

For the Muffins:

  • 1 1/2 cup Oat flour
  • 1/2 cup Stevia (or sugar)
  • 1/4 cup Vanilla protein powder (substitute 1/4 cup more flour)
  • 1 cup Canned pumpkin
  • 1/2 cup Unsweetened applesauce
  • 1/2 cup Nonfat greek yogurt (substitute Almond Milk for a dairy-free option)
  • 3 Egg Whites
  • 1 1/2 tsp Cinnamon
  • 1/2 tsp Nutmeg
  • 1/2 tsp Salt
  • 2 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 tsp Vanilla Extract
  • Optional: 1/4 cup chopped pecans, walnuts, or raisins

For the Cream Cheese Swirl:

  • 4 tbs Light cream cheese (I used the new greek yogurt blended cream cheese)
  • 1 tbs Stevia

Preheat oven to 350 degrees. Combine the dry ingredients and slowly whisk in the wet ingredients. Batter will be thick. Spoon the batter into foil liners or silicone muffin pan till 3/4 full. (These will stick to paper liners, foil liners are available in the baking aisle)

For the swirl, soften cream cheese in the microwave for 10-15 seconds and mix in sweetener. Drop the mixture by rounded teaspoon onto each muffin. (You can leave as is, or swirl with a knife. Sprinkle nuts on top if desired. Bake for 15-20 minutes.

Makes 12-13 Muffins

Nutrition Stats: For 1 muffin, no nuts

Cals: 85

Protein: 6 grams

Carbs: 12 grams

Fat: 2 grams

Sugar: 2 grams

Fiber: 2 grams

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

 

Healthy Peanut Butter Crispy Treats

Whoa Nelly, these are really good. These little treats are a little higher in sugar than what I normally make but they are great for pre or post workout. Hey, did you know that after a workout is quite possibly the best time to consume sugar? I usually add fruit in my post workout shake to restore that depleted glycogen (my husband sometimes consumes gummy worms with his but I really just think he uses that as an excuse to eat candy). Puffed millet can be found in most cereal/health food aisles of the grocery store. It’s not as crispy as puffed rice but I like its chewy texture. Feel free to substitute and get creative.

crispy2

If you don’t want to add the protein powder just leave it out and you’ve got yourself some healthy rice crispy treats (but honestly, you can’t taste it at all). You can do this recipe two ways – make into bars or roll into balls (which I think were cuter).

balls

  • 4 cups Puffed Millet (or puffed rice or quinoa)
  • 1/2 cup Crunchy peanut butter
  • 1/2 cup Honey
  • 1/2 cup Vanilla protein powder (this can be omitted)
  • 1/2 tsp Vanilla extract
  • Pinch of salt
  • Optional: 1/2 Dark chocolate bar (I used 1 serving Green & Black 70% chocolate)

Add honey and peanut butter in a bowl and microwave 30-45 seconds until peanut butter is easier to work with. Pour into a larger dish with the rest of the ingredients (except for the chocolate). Mix well. To make bars: pour mixture into an 8×8 pan coated in non-stick spray. To make balls: coat your hands in a little cooking spray to avoid it sticking to your hands. Roll into 13-18 balls and place on a pan covered with wax paper or foil. For a chocolate drizzle topping, melt dark chocolate in the microwave stirring often. Drizzle with a spoon. Freeze for 20 minutes until they are firm then move them to the fridge. (You can cut the bars into 9 individually and wrap them so they’re ready to roll when you are. Serves 9.

Nutrition Stats:

Cals: 209

Protein: 9 grams

Carbs: 26 grams

Fat: 10 grams

Sugar: 19 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