There was a time in my life that I ate a blueberry muffin for breakfast EVERY morning for YEARS! It got to the point to where the people of the deli I bought my daily muffins from nicknamed me muffin. I love muffins, and I'm constantly trying to make and improve on my muffin recipes to re-create that same amazing oh-so-bad for you taste, but with a healthier twist to it. Have you ever checked out the amount of calories and sugar in a restaurant or store bought blueberry muffin? For example:
Starbucks Bountiful Blueberry Muffin
Calories: 350
Total Fat: 12g (6g of which is saturated fat)
Carbs: 55g
Sugar: 29g
Dunkin' Donuts Reduced Fat Blueberry Muffin
Calories: 410
Total Fat: 10g
Carbs: 75g
Sugar: 39g (same amount of sugar as in a 12oz. can of regular Coke)
* Take notice: Whenever you chose a "reduced fat", "fat free" or a "low fat" option, that product will always be higher in carbs and sugar than a regular item. That's because they make up for the lack of flavor with sugar. Just because there is "reduced", "free" or "low" in the item title, it doesn't make it the healthiest option.
It blows my mind just how unhealthy these fast and convenient items are! Many times people look to the muffin as the "healthier" option at a bakery, when in fact it's usually one of the worst options! But have no fear! I have a healthier blueberry muffin that you and your family will enjoy that's loaded with whole-grains, protein and fiber!
BLUEBERRY OAT BRAN PROTEIN MUFFINS
Makes 6 servings
Calories: 300; Protein: 25g, Net Carbs: 22g, Fat: 10g, Sugar: 5g
INGREDIENTS
1 cup oat bran
1/2 cup ground flax
4 scoops of protein powder (I used Firicano Vanilla Whey)
1 cup frozen blueberries
1 tsp Stevia
1 tsp cinnamon
1/4 tsp sea salt
1 tsp baking powder
3 egg whites
1 tsp vanilla
2/3 cup unsweetened vanilla almond milk
MUFFIN DIRECTIONS
Preheat oven to 350 degrees and coat a muffin pan with cooking spray.
In a large bowl, combine all the ingredients, minus the blueberries and mix well.
Gently fold in the blueberries into the batter and mix well.
Evenly scoop the batter into your muffin pan.
Top each muffin with the muffin crumble batter.
Place muffins in the oven and bake for 25 minutes or until a toothpick comes out clean.
MUFFIN CRUMBLE INGREDIENTS
1/2 cup oat flour
1/4 cup Truvia Brown Sugar
1 tsp cinnamon
2 TBS grass-fed butter (sticks work best)
MUFFIN CRUMBLE DIRECTIONS
Place the oat flour, brown sugar and cinnamon into a small bowl and mix well.
Cut the butter into small pieces (pea sized) and add to the mixture.
Using your hands or a fork, combine the ingredients until the mixture forms pea-sized clumps.
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