Food Talk And Fabulous Finds - Healthy Muffin Recipes?

I am looking for a muffin recipe that meets the following criteria:

1) higher in protein than a standard muffin (7-8 grams or more)
2) high in fiber (5 grams or more)
3) 225 calories or less if possible

I know, its the holy grail of muffins, but I need something "grab and go" for my SO and I that meets the nutritional profile I'm looking for.

Non-muffin alternatives are fine too! Just something I can make up on the weekend which can be grabbed each morning on the way out the door, and doesn't require a lot of utensils to eat.

I don't have any muffin recipes, but how about a kashi granola bar? They are very high protein and high fiber, also less than 200 calories I think.

Check the Bodybuilding Recipes 'sticky' in the Ladies Who Lift forum ... Mel has several muffin recipes that meet all your criteria. :D

And try these - they're only 3 grams of protein each, but 80 calories so you could have more than one for a serving:

Fiber One Muffins

I cup whole wheat flour
1 1/4 teaspoons baking soda
1/2 teaspoon salt
2/3 cup Splenda

1 1/2 cups Fiber One cereal
1/2 cup boiling water

1/4 cup Eggbeaters or egg whites
1/4 cup unsweetened applesauce
3/4 cup nonfat or lowfat buttermilk
1/2 cup raisins

Blend dry ingredients together in a bowl (flour, salt, Splenda, and baking soda). Soak Fiber One in hot water until all the water is absorbed. Mix together wet ingredients (buttermilk, Eggbeaters, applesauce) and stir into dry mixture along with Fiber One just until lightly mixed. Do not overstir!

Divide batter into 12 muffins in tin sprayed with PAM and bake at 375 until browned - about 20 minutes.

Per muffin:

80 calories
1 g fat
20 g carbs (5 g fiber)
3 g protein

I made something up, and you know what? It wasn't bad at all! Certainly not as cakey and sweet as a traditional muffin, but perfectly tasty for breakfast, with a KILLER nutrition profile. One word of advice, though, they do have that "soy flour" taste, so if you don't care for that, don't expect to like them.

Apple Cinnamon Muffins
1 cup soy flour
2 cups whole wheat flour
1/4 cup wheat germ
1 1/2 cups egg substitute
1 1/4 cup natural, unsweetened applesauce
2 1/2 tsp baking powder
1 tsp salt
1/2 cup brown sugar, unpacked
1 tsp vanilla extract
1 tbsp ground cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
2 cups apple, chopped
Cooking spray

Preheat oven to 350 degrees

Mix together soy flour, whole wheat flour, and wheat germ in a large bowl. Add salt, baking powder, cinnamon, nutmeg, ginger, and brown sugar. Mix well to combine.

Add the egg substitute, applesauce, and vanilla. Stir until batter is just combined. Add chopped apple and stir until combined.

Divide equally into 18 standard muffin cups. Bake at 350 degrees for 20-25 minutes, until a toothpick inserted in the muffins comes out clean.

Makes 9 servings (1 serving = 2 muffins)

Amount Per 1 serving
Calories 225
Calories from Fat 27

% Daily Value *
Total Fat 3g 5%

Saturated Fat 0.5g 3%
Polyunsaturated Fat 1.4g
Monounsaturated Fat 0.6g
Cholesterol 0mg 0%
Potassium 415mg 12%
Total Carbohydrate 40.6g 14%
Dietary Fiber 5.8g 23%
Protein 12g 24%
Alcohol 0g

Vitamin A 9 % Vitamin C 13 %
Calcium 5 % Iron 17 %
Vitamin D 12 % Vitamin E 24 %
Thiamin 20 % Riboflavin 60 %
Niacin 10 % Folate 10 %
Vitamin B-6 30 % Vitamin B-12 10 %
Phosphorus 25 % Magnesium 25 %
Zinc 15 % Copper 10 %

sakuya3834 posted these in the planning for jan 5 thread....they sound delicious...here it is copy and pasted!

My banana muffins were:

1 cup whole wheat flour
1 scoop vanilla protein powder (6 tbsp in my powder) (I know there is some controversy about cooking protein powder, but I've seen nothing but debating about it so eh)
1 tsp baking powder
1/2 tsp baking soda
1/2 c splenda
3 small bananas
2 tbsp vanilla yogurt
3 tbsp light vanilla soy milk
1 tbsp unsweetened applesauce
cinnamon to taste
Vanilla

Icing: 7 oz ff cream cheese
splenda and cinnamon to taste

I mixed together the dry ingredients in a bowl.

Mashed the bananas and mixed them with wet ingredients in another bowl.

Combined the wet with the dry and made it into individual muffins. It made 7 large ones for me.

350*F for 30 minutes did it for me.

For the icing, beat room temperature cream cheese with splenda and cinnamon to taste. I like to ice them as soon as they come out of the oven so it melts a little and spreads easier.

My husband loved them as well.

For my muffins, the nutritional info was:
Calories: 159
Carbs: 28g
Fat: 1g
Protein: 11g
Fiber: 3g

The nutritional info will vary depending on what protein powder, milk, and yogurt someone would use though, and also the size of the bananas