My Paleo Chocolate Nut Butter Surprise Muffins make a great on-the-go snack for hikes, trail runs and trips to the lake. They are low carb and higher protein, making them a good choice for a quick breakfast – or even pair up with a scoop of your favorite “ice cream” for a sensible dessert. Sugar free, gluten free and dairy free, but with loads of YUM! Continue reading
I’m on this mug muffin kick lately. I have a zillion iterations, from Lemon Raspberry Protein Muffin Mug to this Blueberry Pecan Oat Protein Mug Muffin that I’m sharing today. I usually mix up this protein-packed breakfast scoop by scoop in the morning, but I love this one so much that I big-batched it! Meal prep, y’all – I can’t believe I’m so organized. Haha.
So, come morning, when I’m not feeling human, all that’s left to be done with my breakfast is add two liquid ingredient (egg white and almond milk) to my mix and stick in the microwave. I tried to use an egg white powder in the mix to make even more convenient, but I didn’t like that so much – plus, how is cartoned egg-white not convenient?! Other things to love about this Blueberry Pecan Oat Mug Muffin recipe in addition to the homey taste is the wholesome nutrition – it’s gluten-free, sugar-free, low-cal and packed with protein (32 grams protein and about 240 total calories per serving).
When I say that this is a Master Mix Recipe, it means you can swap out the blueberries and pecans for the other dehydrated fruit and nuts of your choosing — bananas & peanut, pineapple & macadamia nut, raspberries & almond are just some ideas!
I ran the nutritional info for you tracker types!
Instead measuring out the oats, chia seeds and pecans separately, I like to just use Love Grown Foods Super Oats with Chia & Nuts – that stuff ROCKS my world.
Here’s a run down on most of the products I used in this recipe:
What is your go-to easy meal in the morning? If you were swapping out the fruit and nuts, what would you choose? Please share in the comments — XOXO, Jennifer
I know it’s not spring yet, but I’m getting the fever to make delicious yummy things that remind me of warm weather. My recipe for Raspberry Lemon Protien Mug Muffins reminds me of the lemon pound cake that has always been a family favorite, but typically reserved for dessert on special occasions. Single serve, and super yummy, this easy-to-make mug muffin makes a delicious morning meal or satisfying swap when you need a sweet treat at night.
If you think you don’t have time to make a scratch breakfast in the morning, especially a “muffin,” think again! This muffin is mixed up right in the mug and “bakes” in the microwave in 2 minutes or less. You’ll be digging into warm, moist, lemony goodness before the coffee is even done brewing – plus, the only dishes to wash are the mug and your spoon! Win-win!
Another win is that you’re fueling yourself well for whatever the day holds. Between protein powder and an egg white, there is plenty of protein to keep you from getting hungry before lunch — plus, it’s under 200 calories and gluten-free. Here are the specifics: 182 calories, 17g protein, 21g carbohydrate (5g sugar), 4g dietary fiber, 3g fat and calcium). This could vary slightly on the protein powder you are using. I used Meyer Lemons in my recipe which are less acidic and slightly more sweet than a traditional lemon (actually, they are a hybrid lemon-orange) and I love the blemish-free large ones from Frieda’s Produce! Look for these beauties packaged up in a cellophane bag in your produce department.
What’s your favorite quick-fix for breakfast? Have you ever had a Meyer Lemon? Please share in the comments below – XOXO, Jennifer
Fall baking season is upon us! While I strive to eat nutritiously, I can still enjoy a little lovin’ from the oven thanks to a few healthy recipe swaps. My recipe for Skinny Banana Chocolate Chip Muffins will satisfy any sweet tooth but without nearly as much sugar as bakery shop treats. Because these healthy muffins are sweetened with just a bit of Stevia and the natural sugars found in bananas, the only real naughtiness is in the chocolate chips. But then, who ever said chocolate is bad for you? Quite the contrary with the company I keep. Also, to keep these muffins light, I omitted oil for Greek yogurt (extra protein) and unsweetened applesauce.
Tips, I like to use “mini” chocolate chips because they spread out better in the batter and also allow fewer to be used with still the same indulgent effect. Also, you’ll want your bananas to be as ripe as possible – I’m talking so ripe that the banana peel is black. When the bananas on my counter get to this state of super sweetness, I just peel them and toss them in the freezer for future baking and smoothie recipes. Another tip, if you’re using paper liners, set the liner in the muffin tins and then spray the paper with a mist of baking spray – the muffins will fall out effortlessly when ready to eat.
Skinny Banana Chocolate Chip Muffin Recipe
- 4 very ripe bananas, mashed
- ¾ cup unsweetened applesauce
- ¾ cup plain Greek yogurt (6-oz carton)
- ¼ cup milk of choice
- 10 packets Stevia (or 1 tsp. liquid Stevia)
- 1 teaspoon vanilla
- ½ cup egg whites
- 1 teaspoon salt
- 2 teaspoons baking soda
- 1 teaspoon baking powder
- 1 ½ cups all-purpose flour
- 1 ½ cups whole wheat flour
- 1 cup mini chocolate chips*
*Save extra chocolate chips in bag to sprinkle on top before baking, if desired.
- Preheat oven to 350F degrees.
- In large bowl, mash together bananas. Mix in applesauce, Greek yogurt, milk, stevia vanilla and egg whites until combined.
- In separate bowl, stir together salt, baking soda, baking powder, all-purpose flour, and whole wheat flour.
- Beat dry ingredients into wet ingredients a little at a time. Once combined, pour in chocolate chips and stir in by hand.
- Spay muffin tins with baking spray or use paper liners. Fill muffin cups 2/3s the way up and sprinkle top of batter with a few extra mini chocolate chips, if desired.
- Bake for 20 – 25 minutes or until tops are turning lightly golden brown and center is set with prodded with a toothpick. If using mini muffin pans, reduce baking time 5 – 7 minutes.
- Makes 2 dozen.
If this recipe appeals to you, you’ll probably like my “Better For You” Chocolate Chip Banana Bread, a delicious take on everyone’s favorite quick bread. I had this one published a while back in Country Woman magazine.