Crispy Air Fryer Fish Nuggets with Healthy Special Sauce for Dipping

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If you’re looking for a quick, family-friendly dinner that’s crispy, satisfying, and surprisingly healthy, these Crispy Air Fryer Fish Nuggets with Healthy Special Sauce for Dipping are about to earn a permanent spot in your meal rotation.

The best part? They come together with just about 5 minutes of prep and 10 minutes in the air fryer. That’s faster than waiting in a drive-thru line and infinitely better than pulling frozen fish sticks from a box.

For the fish, I love using Alaskan pollock because it’s mild, flaky, affordable, and cooks beautifully in the air fryer. It’s also packed with lean protein to help support muscle maintenance, recovery, and satiety. However, any firm white fish works well, including cod, haddock, halibut, or mahi-mahi.

The secret to that irresistible crunch is a simple cracker coating and air-frying.. I used buttery Ritz crackers because that’s what we had, in the pantry but don’t feel limited. Gluten-free crackers work great for those with dietary restrictions, and Cheez-Its create a fun cheddar-forward flavor that kids especially love. A little grated Parmesan cheese mixed into the crumbs helps elevate the flavor while also helping the coating adhere to the fish for maximum crispiness.

Making the nuggets couldn’t be easier. Simply cut the fish into bite-sized chunks, dredge them in flour, dip them in an egg wash, and coat them in the seasoned cracker crumb mixture. Then let the air fryer work its magic until the fish is golden brown and crispy on the outside while remaining tender and flaky inside.

Of course, fish nuggets deserve a great dipping sauce. The creamy sauce served alongside these nuggets goes by many names depending on where you live—special sauce, comeback sauce, fry sauce, or even a homemade, healthier version of Cane’s-style sauce. Whatever you call it, it’s absolutely delicious.

For the sauce, to keep things lighter, I’ve swapped in zero-fat Greek yogurt for much of the traditional mayonnaise. The result is a tangy, creamy sauce that delivers all the flavor you crave while adding extra protein and reducing fat. Even better, the ingredients are probably already sitting in your refrigerator and pantry.

Healthy swaps in this dipping sauce include Greek Yogurt to replace most of the mayo.

Whether you serve these fish nuggets with a side salad, roasted vegetables, fries, sweet potato wedges, or fresh fruit, they make a satisfying meal that both kids and adults will happily devour. Plus, air frying creates that irresistible golden crunch without the excess oil of traditional frying, making these fish nuggets a lighter option you can feel good about serving any night of the week.

If you’re looking for a grain-free “breaded” fish nugget, then check out Paleo Coconut Fish Sticks with Spicy Peach Dipping Sauce

Crispy fish sticks are a family favorite and this easy fish dinner is made with lingcod, cold, pollock, halibut or other firm white fish and served with a simple three ingredient sauce. Paleo friendly, low carb and gluten-free -- perfect for Lent and also busy week night meals as only 25 minutes prep to plate.
Crispy Air Fryer Fish Nuggets made with Alaskan pollock, a crunchy cracker-Parmesan coating, and a healthier Greek yogurt special sauce. Ready in just 15 minutes for an easy family dinner.
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Crispy Air Fryer Fish Nuggets with Healthy Special Dipping Sauce
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
Crispy Air Fryer Fish Nuggets made with Alaskan pollock, a crunchy cracker-Parmesan coating, and a healthier Greek yogurt special sauce. Ready in just 15 minutes for an easy family dinner.
Servings: 4 servings
Ingredients
  • 16- oz Alaskan pollock fillets or any firm white fish
  • ¼ cup flour gluten-free if needed
  • 2 eggs whisked
  • 2/3 cup Ritz cracker crumbs or really any cracker
  • 1/3 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • Avocado or olive oil spray
Greek Yogurt Special Sauce
  • 1/3 cup plain nonfat Greek yogurt
  • 3 Tablespoon olive oil or avo oil mayonnaise
  • 3 Tablespoon sugar-free ketchup
  • 1 teaspoon Worcestershire sauce
  • 3/4 teaspoon black pepper
  • ½ teaspoon garlic salt
  • ½ teaspoon smoked paprika
Instructions
  1. First, prepare sauce by mixing together all ingredients in a small bowl, mixing well to remove lumps. Stick in fridge until fish is finished.
  2. With paper towel, pat excess moisture from pollock fillets. Cut into approximate 1 ½ chunks; set aside.
  3. Place crackers in a zip-top baggie and “crumb” by using a rolling pin on the until a coarse crumb mixture has been created. Add Parmesan cheese and garlic powder; toss around in bag until mixed. Pour out into a shallow bowl.
  4. In a second shallow bowl, add the flour. And, in a third shallow bowl, whisk the eggs.
  5. Pu each fish piece, one by one first in the flour, then in the beaten egg mixture to coat, and then in the breadcrumbs, tossing until coated.
  6. Place breaded nugget in air fryer tray or basket and repeat process until all fish pieces have been prepped.
  7. Heat air fryer to 400 degrees. Spray pollock nuggets with a quick spritz of avocado or olive oil. Air fry for approximately 9-10 minutes, flipping the pieces halfway through.
  8. Serve with chilled sauce.

Healthy Oatmeal Recipes: Why Oats Are the Ultimate Athlete Pantry Hero

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Some ingredients earn superstar status. Others quietly do the heavy lifting. For me, oats fall squarely into that second category and have earned a permanent shelf space in my healthy athlete kitchen. They’re not flashy. They’re not trendy. They won’t usually dominate social media food trends. But as an athlete in my late 50s balancing training, recovery, recipe development, and everyday life, oats have become one of the hardest-working foods in my kitchen. They are affordable, flexible, nutritious, easy to store – that’s MVP status to me!

Oats are Whole Grain Multi-taskers: Fuel + Nutrition

As someone who lifts weights, runs and is active on the daily, I appreciate foods that work harder. That’s helpful whether you’re fueling athletic goals, managing hunger, or simply trying to avoid wandering into the pantry 45 minutes after breakfast. Along with fiber, this humble pantry stable also is a good source of manganese, magnesium, iron and B vitamins. And . . .

Complex Carbohydrates for Sustained Energy: Unlike sugary breakfast foods that can lead to energy crashes, oats provide slower-digesting carbohydrates that help support more steady energy. That MATTERS – especially if you’re heading out for a long walk, strength training, recovering after workouts, or even just trying to avoid that mid-afternoon energy slump (your brain needs sustained energy too)!

Fiber That Keeps You Fuller Longer + Other Nutrients: Oats naturally contain soluble fiber, including beta glucan, which can help support fullness and overall heart health. Every day translation? That just means oats are satiating, satisfying, make you feel full!

 Why Oats Work So Well For Healthy Aging Athletes

As we get older, nutrition becomes increasingly important. Protein and protein timing matters a lot. Strength training matters. But carbohydrates still matter too – they seem to be wrongly villainized these days. Of course, binging out on processed sugary carbs isn’t a great thing, but mindful Carbohydrates (like OATS, a whole grain!)  that support activity levels and pair well with protein-rich foods. To create meals that are more satisfying and better balanced, I often combine oats with:

  • Cottage cheese
  • Protein powder
  • Greek yogurt
  • Eggs
  • Nut butter

My Favorite Recipe That Use Oats

The beauty of oats is flexibility. Oats move way beyond a bowl of soggy oatmeal (which I actually find comforting). Here are some recipes I use to incorporate oats into my healthy, active lifestyle:

Pumpkin Scrambled Oats: Take your oatmeal in a savory-sweet direction with these creamy pumpkin scrambled oats. Packed with fiber, protein, and cozy fall flavors, this hearty 10-minute breakfast is a satisfying way to start the day.

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!

Garlicky Cauliflower Zoats (Zucchini + Oats): Not all oats have to be sweet! This savory bowl combines oats with zucchini and cauliflower for a veggie-packed breakfast that’s rich in fiber, filling, and surprisingly delicious with garlic and seasonings.

Garlicky Zucchini Oats (Zoats)

Blueberry Baked Steel-Cut Oats with Protein: Perfect for meal prep, this baked oatmeal combines chewy steel-cut oats, juicy blueberries, and added protein for a make-ahead breakfast that keeps you fueled all morning long.

Blueberry Steel Cut Oat Bake with protein is sweet, simple, make-ahead goodness. 290 cal per serving, 21 g protein, healthy whole grain carbs. Perfect fuel runs and workouts.

Toasted Quinoa Oat Pecan Apricot Bites with Collagen: These no-fuss snack bites blend oats, toasted quinoa, pecans, dried apricots, and collagen for a wholesome grab-and-go treat packed with texture, flavor, and staying power.

Nourishing and delicious, these little wholesome balls of goodness feature toasted quinoa, oats and pecans -- along with apricots, maple syrup and collagen for a protein boost! A great breakfast on the go, anytime snack or for after workouts instead of a protein bar!

Vegetarian Mini BBQ Meat Loaf Muffins: Oats step in as a nutritious binder in these vegetarian mini “meatloaf” muffins. They’re packed with plant-based goodness, brushed with tangy BBQ sauce, and perfect for meal prep or healthy lunches.

Not your grandma's meatloaf but just as delicious make with lentils and oats! The spicy BBQ sauce gives this satisfying vegetarian meal some zing! So delicious, easy and suitable for meal prep. 398 calories and 21g per serving of two.

Cinnamon Protein Waffles: Made with oat flour and protein powder, these fluffy cinnamon waffles deliver a satisfying balance of protein and fiber. They’re a delicious way to enjoy the benefits of oats while keeping breakfast

Dubai-Inspired Chocolate Pistachio Date Tart – Easy 30-Minute Dessert

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If you’ve spent any time on social media in the past year, you’ve probably seen the Dubai chocolate craze taking over feeds everywhere. Rich chocolate, pistachios, and Middle Eastern-inspired flavors? I’m definitely here for it with this easy pie crust dessert recipe that I updated with my own spin– Dubai-Inspired Chocolate Pistachio Date Tart.  

Instead of recreating the original exactly, I wanted to make it quick and easy (like using pie crust instead of phyllo or toasted kataifi)– and of course, pay tribute to the warm, rich flavors that remind me of my tastings of this trendy chocolate bar and also traditional baklava: naturally sweet dates, crunchy pistachios, fragrant spices like cinnamon. The result is a giant shareable tart that’s easy enough for weeknights yet pretty enough for entertaining.

Simple ingredients, simple steps, simply delicious!

Even better? This chocolate pistachio date tart contains no added sugar when made with sugar-free dark chocolate chips (though regular dark chocolate chips work beautifully too if that’s your preference – you do you)!

As hinted, the filling is tucked between two ready-to-bake pie dough circles from Wick’s Pies, baked until lightly golden, then topped with melted chocolate and extra pistachios for the perfect finishing touch.  Slice it into eight wedges for an easy anytime treat that also can slide in seamlessly as the finishing touch on an elegant meal.

Why I Love Keeping Wick’s Pie Dough Circles in My Freezer

One kitchen shortcut I always keep on hand? Raw, ready-to-bake pie dough circles from Wick’s Pies. I love having these raw dough circles stashed in the freezer because they make both sweet and savory recipes incredibly easy. There’s no measuring, rolling, or worrying about making homemade pie dough from scratch. You don’t have to be a pie expert to create bakery-worthy dishes at a moment’s notice.

Whether I’m whipping up desserts like this tart or savory creations, having ready-to-use pie dough means homemade comfort food is always within reach. Today’s recipe is swee,t but one of my favorite savory go-to recipes is my Rustic Mushroom Bacon Blue Tart with Garlic Thyme Pastry Leaves.

Dessert with Baklava, Dubai Chocolate & Giant Pop Tart Vibes

This easy 30-minute dessert recipe is simple but incredibly flavorful:

  • Dates for natural sweetness
  • Pistachios for crunch and nutty richness
  • Cinnamon for spiced warmth
  • Dark chocolate for indulgence
  • No rolling and wrangling pie dough, just sandwich the filling between pre-formed pie dough circles and crimp.

Once baked, I sprinkle chocolate chips directly onto the hot tart while it’s cooling. The residual heat melts the chocolate into a glossy topping—this is my go-to ganache-inspired hack (no need to dirty another bowl). A quick swipe with a spatula and a sprinkle of chopped pistachios and dessert is served.

Leta me know if you try this simple pie crust dessert idea —  and don’t forget to checkout Wick’s Pies (on Instagram and Facebook, too).

#BakeWithWicks, #WicksPieCreations, #WicksRecipeChallenge

Inspired by the Dubai chocolate trend, this no-added-sugar Chocolate Pistachio Date Tart combines dates, cinnamon, pistachios, and sugar-free dark chocolate inside convenient Wick's pie dough circles for an easy dessert with baklava vibes.
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Dubai-Inspired Chocolate Pistachio Date Tart
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Inspired by the Dubai chocolate trend, this no-added-sugar Chocolate Pistachio Date Tart combines dates, cinnamon, pistachios, and sugar-free dark chocolate inside convenient Wick's pie dough circles for an easy dessert with Middle-eastern baklava + chocolate vibes.

Course: Dessert
Servings: 8 wedges
Calories: 413 kcal
Ingredients
  • 2 8 or 9-inch frozen, thawed pie crust dough circles I used dough from Wick's Pies
  • 6 oz pitted dates see recipe step #1 to pre-soak
  • 2/3 cup raw pistachios divided (see recipe instructions)
  • 2/3 cup sugar free dark chocolate chips divided (see recipe instructions)
  • 2 teaspoon ground cinnamon
  • 1 egg
  • Water
Instructions
  1. In bowl, cover dates with water and soak for 30-60 minutes until pump and softened. Drain off excess water.
  2. Pre-heat oven to 400F degrees.

  3. To food processor, add all pistachios and pulse until chopped – remove and RESERVE 2 tablespoons for the topping.

  4. With the remaining chopped raw pistachios remaining in food processor, add 3 cup of the chocolate chips, ground cinnamon, and 1-2 tablespoons of water. Pulse for approximately 60-90 seconds until a coarse paste as formed.

  5. Place one dough circle on a parchment-lined baking sheet or pizza pan. Top dough with paste mixture, gently spreading and flattening out with spatula or hands to 1-inch of the border. Use a pastry brush to coated exposed dough edge with water.

  6. Add second dough circle on top, keeping in line with the edges of the bottom dough. Use a fork to crimp dough edges together around the entire diameter.

  7. In small bowl, whisk egg with 1 tablespoon water. Use pastry brush to coat the top layer of dough with the egg wash (discard remaining egg mixture). Use fork to lightly puncture the top layer of dough in a few places.
  8. Place on center rack of pre-heated 400F oven and back for 18-20 minutes, until lightly golden brown. Turn off oven.

  9. Remove from oven and immediately sprinkle with remaining 1/3 cup chocolate chips. Set back in turned off (but still hot) oven for 2-3 minutes to soften the chocolate chips.

  10. Remove from oven and with an off-set spatula, spread melted chocolate chips around to create the “icing.” While still warm, sprinkle top of chocolate with the reserved pistachios.
  11. Let cool 10 minutes before, slicing into 8 wedges.
Recipe Notes

Nobody Asked Chickpeas to Do All This (But Here We Are) – Recipes for Busy Families & Athletes

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If there were an MVP award for pantry staples, chickpeas (aka garbanzo beans) would be carrying home the trophy every year. Seriously, these humble little legumes have no business being this versatile.


One minute they’re blended into creamy hummus. The next they’re adding plant-based protein to pasta, turning into a crunchy snack for the trail, or somehow ending up in a chocolate peanut butter treat that tastes suspiciously like candy.
As an athlete, I’m always looking for foods that check multiple boxes: nutritious, affordable, satisfying, and easy to keep on hand. Chickpeas hit every single one.


They’re packed with fiber, provide plant-based protein, contain important minerals like iron and magnesium, and can be transformed into everything from savory meals to sweet snacks. Plus, a can costs less than most protein bars.
If you’ve got a few cans sitting in your pantry, here are some of my favorite ways to put them to work.


1. Add Chickpeas to Pasta for a Protein Boost

Creamy caramelized onion and mushroom pasta with chickpeas made with a lighter, high-protein cottage cheese Alfredo sauce. This vegetarian comfort food delivers big flavor with just 335 calories and 20g protein per serving.


Pasta night doesn’t have to be carb-only territory. In my Creamy Caramelized Onion Mushroom Pasta with Chickpeas, the chickpeas add texture, staying power, and extra protein to help make the meal more satisfying. Combined with sweet caramelized onions and earthy mushrooms, it’s comfort food that actually keeps you full. Perfect for:

  • Plant-based, vegetarian meals
  • Recovery meals after training
  • Cozy family dinners


2. Turn Chickpeas into a Crunchy Chocolate Treat

This easy 3-ingredient Chocolate Peanut Butter Chickpea Bark is a healthy, lower-sugar treat that’s crunchy, chocolatey, and delicious. Made with roasted chickpeas, sugar-free chocolate, and peanut butter, it's a high-fiber, protein-boosted snack you’ll love.


This might be the recipe that surprises people the most! Crunchy Chocolate Peanut Butter Chickpea Bark combines roasted chickpeas, chocolate, and peanut butter into a sweet treat that’s higher in fiber and lower in sugar than traditional candy options.
It’s proof that healthy snacks don’t have to taste healthy. This healthy dessert is perfect for:

  • Afternoon snack attacks
  • Post-workout treats
  • Healthier dessert cravings


3. Upgrade Your Hummus Game

Turmeric Curry Hummus

Classic hummus is great. But, Golden Turmeric Hummus is even better when you’re looking to shake things up. The turmeric adds a vibrant color and warm flavor while chickpeas create the creamy base everyone loves. Serve it with vegetables, crackers, sandwiches, wraps, or honestly just a spoon.

4. Roasted Chickpeas for the Ultimate Snack

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

If you’re spending money on fancy packaged crunchy snacks, your air fryer would like a word. Roasted chickpeas are one of the easiest, most affordable snacks you can make. They’re crunchy, customizable, portable, and surprisingly satisfying. These are perfect for tossing into gym bags, desk drawers, hiking packs, or your car for emergency snack situations. My favorites include:


5. Build Better Salads

chickpea salad in tomatoes


Chickpeas can instantly transform a side salad into an actual meal. My Chickpea Cucumber Kale Salad served in Tomato Bowls combines protein, fiber, fresh vegetables, and healthy fats into one colorful dish that’s substantial enough for lunch or a light dinner. The result is a salad that actually eats like a meal—not a punishment.  BTW.. this recipe goes back 12+ years in my archives – just proof of how I have long incorporated these in to my active lifestyle.


6. Sneak More Protein into Your Dips

Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in


Classic hummus is great. While, Golden Turmeric Hummus was featured at the top of this post, but my Salsa Hummus is also epic and satisfying — just as good when you are looking to shake things up. The turmeric adds a vibrant color and warm flavor while chickpeas create the creamy base everyone loves. Serve it with vegetables, crackers, sandwiches, wraps, or honestly just a spoon.


 Why Athletes Should Keep Chickpeas in the Pantry

Whether you’re training for a marathon, lifting weights, tackling obstacle races, or simply trying to stay active and healthy as you age, chickpeas offer several benefits:

  • Plant-based protein to support recovery
  • Fiber to help keep you full
  • Complex carbohydrates for lasting energy
  • Budget-friendly nutrition
  • Long shelf life in the pantry
  • They’re one of the few foods that can legitimately pull double duty as a meal ingredient, snack food, and dessert component.

Make Ahead Protein Mug Muffin Mix Recipe: Enjoy a Fresh Muffin in 2 Minutes, Anytime.

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Some mornings call for a leisurely homemade breakfast. Other mornings, you just need something quick, satisfying, and packed with protein. That’s exactly why I created this Make-Ahead Protein Mug Muffin Mix.

With one batch of dry mix prepped ahead of time, you can enjoy a warm, fluffy protein muffin whenever the craving strikes. Yeah, single-serve mug muffins are easy – but now you don’t even have to measure out each ingredient, it’s all waiting for you to scoop out and use. To prepare a single muffin, simply add an egg, a little water, and your favorite mashed fruit, then pop it in the microwave along with 1/3 cup of the mix. In about two minutes, you’ll have a hearty muffin that will fill you up and keep you going.

Why You’ll Love This Protein Mug Muffin Mix

Life gets busy, but that doesn’t mean breakfast has to suffer. This recipe bridges the gap between convenience and nutrition by delivering: 

  • Nearly 20 grams of protein per serving
  • A warm, fresh-made muffin in minutes
  • Easy pantry storage for up to 6 months
  • Endless flavor customization options
  • A satisfying breakfast, snack, or healthier dessert

The Secret to a Better Protein Mug Muffin

For this recipe, I used Nourify Plus protein powder from Previnex (use my Previnex discount code to save 15%: THEFITFORK) . I love that this is a plant-based protein supplement , easy to digest, and provides more than just protein. It includes additional nutritional support that helps make every serving a little more nourishing.

I’ve also added chia seeds to the mix for a boost of fiber and texture and coconut milk powder (so as not needing to have fresh milk on had when the muffin mood hits). Combined with oat flour, the result is a muffin that’s moist, hearty, and filling without feeling heavy.

Customize Every Muffin

One of my favorite things about this recipe is how versatile it is. Each mug muffin can have a completely different flavor profile depending on what you add.  It does call for a couple tablespoons of mashed fruit to keep the muffin moist (try banana, pumpkin or applesauce) – but along with this you can mix in nuts, chocolate chips, coconut flakes or whatever floats your muffin-munching boat. You can even switch up the protein powder flavor to create endless combinations.

Perfect for Meal Prep

The beauty of this recipe is that the work happens upfront. Simply mix the dry ingredients together and store them in an airtight container or zip-top bag. When you’re ready for breakfast, scoop out a serving, add the wet ingredients, and microwave. No measuring multiple ingredients. No dirty mixing bowls. No waiting for the oven to preheat.

It’s an easy solution for busy weekdays, post-workout snacks, afternoon cravings, or those moments when you want something comforting without spending time in the kitchen.

Nutrition Highlights

While nutrition may vary slightly depending on the protein powder, sweetener, and fruit used. Each prepared serving (made with 1/3 cup of mix, 1 large egg egg and 2 tablespoons mashed banana) provides approximately:

  • 300 calories
  • 19.3g protein
  • 28g carbohydrates
  • 12g fat
Prep this easy Make-Ahead Protein Mug Muffin Mix once and enjoy fresh, fluffy high-protein muffins in just 2 minutes. Perfect for busy breakfasts, snacks, or healthy desserts.
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Cook Time
2 mins
Total Time
2 mins
 

Prep this easy Make-Ahead Protein Mug Muffin Mix once and enjoy fresh, fluffy high-protein muffins in just 2 minutes. Perfect for busy breakfasts, snacks, or healthy desserts.

Course: Breakfast, Dessert, Snack, workout
Cuisine: high protein, vegetarian
Keyword: microwave, mug muffin, protein powder
Servings: 10 muffins
Calories: 300 kcal
Ingredients
For Mix:
  • 1.66 cups protein powder, any flavor I used Nourify Plus from Previnex
  • 1.25 cup oat flour – can sub another type of flour like: all-purpose flour, whole wheat flour, gluten-free baking blend but I do not advise with a heavy flour like almond or coconut
  • 1/4 cup sweetener of choice 1:1 sweetness equivalency
  • ¼ cup chia seeds
  • ¼ cup coconut powder milk powder or any dried milk powder
  • 1.5 tsp baking powder
For making a single muffin you will also need:
  • 1 egg
  • 2 tbsp water
  • 2 tbsp of mashed fruit like banana applesauce or pumpkin
Instructions
  1. To make mix: mix all dry ingredients together in an air-tight container or zip-top bag. Store in a dry pantry and use within 6 months.
  2. To make:
  3. Add whisk egg, water and mashed fruit together in a 12 to16 ounce microwave-safe bowl or mug. Next, use 1/3 cup of Protein Microwave Mug Muffin Mix.
  4. Microwave on High for 1 minute. Then let rest for 1 minute, then microwave for another 1 minute (For a total of 2 minutes or until muffin looks set). Note: it will rise pretty high in the microwave, but will settle down upon cooking.
Recipe Notes

Makes 10 serving – per serving with wet ingredients (egg and 2 tb banana)
300 cal, 28g carb, 12g fat, 19.3g protein