My wife has a hard time getting breakfast on her way out the door. She tends to grab a granola bar or similar, because she just needs something she can grab and go. Unfortunately, she ends up with not enough protein and fiber, and the bars wear off quickly - a problem, since she is on her feet all day. She asked me to invent a muffin that would be satisfying, but higher protein and fiber. I based on a few recipes around the web, and tweaked until I was satisfied. They do have a bit of sugar, but it works out to very little (20 calories worth) per muffin. Sarah takes two for her breakfast, and eats one on the way to work and the other an hour or so later. So I package them up into baggies of 2 muffins, keep enough out for the week, and freeze the rest...they thaw beautifully.
Recipe makes 12 muffins.
1 cup rolled oats
1 cup nonfat buttermilk
2/3 cup unsweetened applesauce
1/4 cup sugar
1/4 cup Splenda (you can do these all sugar or all Splenda..or another sweetener...this is what works best for me).
1 tsp vanilla extract
3 servings vanilla protein powder (Ours is 110 calories for 25 grams of protein, we get it at Trader Joes)
1 tsp cinnamon
1/4 tsp fresh grated nutmeg
1 cup whole wheat pastry flour
1 tsp baking powder
1/2 tsp baking soda
1 cup blueberries (fresh or, if frozen, thawed)
In a medium bowl, combine the oats and buttermilk. Soak for 30 minutes.
Preheat oven to 325 degrees. Grease a 12-cup standard muffin tin with cooking spray.
Add the applesauce, egg, sugar, Splenda, vanilla, protein powder, salt, and spices to the oat/buttermilk mixture. Stir well until combined.
Add the flour, baking powder, and baking soda, and mix until just combined. Fold in the blueberries.
Bake at 325 degrees for 20-25 minutes, until a toothpick inserted comes out cleanly. You don't want these to get too dark - protein powder, at least ours, gets very bitter if it gets overbrowned.
Nutrition info per muffin:
Fat: 1.6 g (.4 saturated)
Carbohydrate: 20 g
They also have 25% of the DV for calcium, since it's in the protein powder.