This next post request is from a family member and related to the improving breakfast post from back in January. I come from a long line of bakers, so of course we want some delicious, but nutritious breakfast goods to grab on the go. Here, I bring you two muffin recipes that have redeeming nutritional qualities. I still encourage adding a bit more protein to your breakfast (greek yogurt or low-fat string cheese) to partner with one of these muffins!
Rehabbed Pumpkin Muffins
1 ½ cup flour
1 cup quick oats
¾ cup of sugar
1 tsp baking powder
1 tsp baking soda
pinch of salt
1 tsp pumpkin pie spice
1 can pumpkin
3 large egg whites
½ cup plain nonfat greek yogurt
⅓ cup canola oil (or applesauce)
Preheat oven to 400 degrees. Mix together all dry ingredients in a large bowl. In a separate bowl, mix together the wet ingredients (pumpkin, egg whites, yogurt and oil). Combine wet ingredients with dry ingredients. Spoon batter into muffin tins. This recipe will make either 12 regular muffins or 48 mini muffins. Bake for 10-12 minutes (until toothpick comes out clean). Cool in pan for 10-15 minutes, then transfer to cooling rack.
Generally, with all bake goods I replace half the flour with whole wheat flour. So in this recipe I would use ¾ cup all-purpose flour and ¾ cup whole wheat flour. This generally just makes the muffin (or cookie) a bit more dense.
One regular muffin is 190 calories, with 5 grams of protein and 2 grams of fiber. A mini muffin would be just 50 calories! Also, remember the pumpkin is bringing your daily dose of vitamin A!
Rehabbed Apple Spice Muffins
1 ⅓ cup flour
1 cup quick oats
3 Tbs ground flax seed
1 Tbs brown sugar
3 tsp stevia (or 3 packets of stevia)
⅛ tsp salt
¼ tsp nutmeg
¼ tsp ginger
1 tsp cinnamon
1 ½ tsp baking powder
¾ tsp baking soda
1 egg white
½ cup + 1 Tbs plain nonfat Greek Yogurt
½ cup + 1 Tbs applesauce (no sugar added)
1 tsp vanilla
¼ cup almond milk (or skim milk)
1 cup chopped granny smith apple (fold in at end)
Preheat oven to 375 degrees. Mix together all dry ingredients in a large bowl. In a separate bowl, mix together the wet ingredients (egg whites, yogurt, applesauce, milk). Combine wet ingredients with dry ingredients. Fold in chopped apples. Spoon batter into muffin tins lined with paper cupcake liners). This recipe will make 12 regular muffins. Bake for 20-22 minutes (until toothpick comes out clean). Cool in pan for 10-15 minutes then transfer to cooling rack.
One regular muffin is only 100 calories, with 2 grams of protein and 1 gram of fiber! pair this muffin with some peanut butter or reduced fat string cheese to get protein in the morning on the go!
My taste testers all approved! The pumpkin muffins were very moist and delicious and there were no complaints about the stevia in the apple spice muffin. The preparation and baking for both batches were completed in under a hour.