Category Archives: Gluten-free

Teriyaki Beef & Sweet Potato Meal Prep | 36g Protein

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Looking for an easy meal prep that is high in protein, balanced with carbohydrates, delicious, and ready in about 15 minutes? This Teriyaki Beef & Sweet Potato Meal Prep checks all the boxes.

Lean ground beef is browned with onion and garlic, tossed with teriyaki sauce, and paired with spiralized sweet potato for a meal that delivers 36 grams of protein per serving along with satisfying carbohydrates. It’s flavorful enough to keep meal prep interesting but simple enough to make on a busy weeknight or prep day. With three servings per batch, it’s an easy way to get a few grab-and-go meals ready for the week.

Why You’ll Love This Teriyaki Beef Meal Prep

Ready in about 15 minutes: No complicated meal-prep marathon required. Brown the beef, quickly steam the sweet potato noodles, divide everything into containers and you’re done.

High in protein: Each serving provides 36 grams of protein, thanks to lean ground beef. Protein is an important part of a balanced eating pattern, especially for active adults looking to support muscle health and recovery.

Balanced with carbohydrates: Sweet potatoes provide carbohydrate-rich fuel to complement the protein-rich beef. I love this combination for an active lifestyle because a satisfying meal doesn’t have to mean choosing between protein and carbs.

Big on flavor: Teriyaki sauce gives the beef a delicious sweet-and-savory glaze, making this meal prep anything but boring.

Gluten-free friendly: Choose a gluten-free teriyaki sauce and this meal can easily fit into a gluten-free eating pattern. Be sure to check labels, since some traditional soy-based sauces and prepared teriyaki sauces contain wheat.

Easy to customize: Add extra vegetables, turn up the heat with Sriracha or gochujang, or finish with your favorite toppings. There are plenty of ways to make this recipe your own.

Great for grab-and-go lunches: Portion the finished beef and sweet potato into three containers and refrigerate. When you’re ready to eat, simply reheat in the microwave. This is a lifesaver for me when I get home from the gym!

spiralized sweet potato

Tips for Making Teriyaki Beef & Sweet Potato Meal Prep

Use lean ground beef: For a leaner meal prep, I recommend using 93% lean ground beef or leaner. You’ll still get plenty of beefy flavor without adding unnecessary fat. Of course, you can use the ground beef you prefer, but remember that the fat percentage will affect the nutrition information. One hack I swear by when buying a less lean option (like 80/20) is to place it in a colander after browning and rinse with warm water.

Peel the sweet potato before spiralizing: Sweet potato skin can be tough, particularly when you’re making sweet potato noodles. A quality vegetable peeler makes quick work of removing the skin before spiralizing. And, a hand spiralizer can be a lot of work on this sturdy root vegetable — I invested in the spiralizing kit for my Kitchen Aid Stand Mixer and it was worth every dollar!

Once peeled, spiralize the sweet potato into long, noodle-like strands. A quick steam in the microwave softens them just enough to finish the meal without turning them mushy.

Take a shortcut with store-bought teriyaki sauce: Could you make homemade teriyaki sauce? Absolutely. And it does give you precise control over the ingredients. But, the practical side of me realizes that I’m only using a half cup and the store-bought options are hard to beat for convenience without noticeable flavor issues. You’ll also find sauces made for a variety of dietary preferences, so choose one that works for your needs. If you’re following a gluten-free diet, look for a sauce specifically labeled gluten-free. I’m a big fan of this ONE!

Add more vegetables: Want to add even more vegetables? Easy! Sauté sliced mushrooms or julienned carrots with the onions before adding the beef. You could also toss in bell peppers, broccoli, snap peas or other vegetables you have hanging around in the refrigerator.

That’s one of the reasons I love meal prep recipes like this—they’re flexible enough to clean out the produce drawer.

Make it spicy

For a little heat, add Sriracha or gochujang to the teriyaki beef. You can mix it directly into the skillet or drizzle it over your portion when serving.

Customize the toppings: Have fun with the finishing touches. A sprinkle of sesame seeds, sliced green onions, cilantro or microgreens adds color, texture and fresh flavor.

Macro Boss Meal Prep That Doesn’t Feel Like a Punishment

There’s something about sweet potato noodles and glossy teriyaki beef that makes this feel a little more exciting than the usual meal-prep rotation. You get savory, sweet, tender and satisfying all in one container, with a nice balance of protein and carbohydrates.

Each serving is approximately 406 calories, 36g protein, 11g fat and 40g carbohydrates, making it an easy fit for a balanced meal plan. And because the recipe makes three servings, you’ve got several meals ready to go with very little effort.

Easy Teriyaki Beef Meal Prep with lean ground beef and spiralized sweet potato. Ready in 15 minutes with 36g protein per serving!
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Teriyaki Beef with Sweet Potato Spirals
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
Easy Teriyaki Beef Meal Prep with lean ground beef and spiralized sweet potato. Ready in 15 minutes with 36g protein per serving!
Course: dinner, lunch, meal prep
Cuisine: Asian, high protein, Paleo
Keyword: beef, meal prep, sweet potato, teriyaki
Servings: 3 servings
Calories: 406 kcal
Ingredients
  • 1 lb 93/7 Ground Beef
  • ½ cup chopped onion
  • 1 tbsp. minced garlic
  • ½ cup prepared Teriyaki Sauce
  • 1 + lb sweet potato peeled and spiralized
Instructions
  1. In large skillet, brown 1 lb lean ground beef with ½ cup chopped onion and 1 Tbsp minced garlic.
  2. Stir in ½ cup teriyaki sauce, heat a minute until warmed. Set aside.
  3. Meanwhile, peel and spiralize 1 lb+ sweet potato, add to a microwave-safe bowl with 1 Tbsp water and steam for about 2-4 minutes.

  4. Divide beef and sweet potato between 3 lidded containers and garnish however you like.

  5. Store, covered, in fridge for up to 4-5 days. To reheat, crack lid and cook on HIGH in microwave for 2 minutes. Stir and bring to desired temp further, if needed, in 15 second increments.

Recipe Notes

Protein-Packed Chocolate Rice Cakes That Crush Your Sweet Tooth

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I’m firmly in the camp of eat the dessert AND get the protein! 💪😋 These Protein-Packed Chocolate-Covered Greek Yogurt Rice Cakes check all the boxes when a sweet craving hits: they’re crunchy, creamy, chocolatey, fruity and ridiculously easy to make.

Think of them as a little dessert-meets-snack situation: a crisp rice cake topped with creamy Greek yogurt, protein powder and a layer of melted chocolate, finished with a sprinkle of crunchy dehydrated strawberries.

And with plenty of protein from Greek yogurt and protein powder, they’re more than just a sweet treat. They make a great high-protein dessert, afternoon snack or post-workout bite when you want something satisfying without turning to a complicated recipe.

A Rice Cake Is Just the Beginning

Let’s be honest: plain rice cakes aren’t exactly the nutritional superstar of the snack aisle. Just made from puffed rice, plain rice cakes tend to be light and low in protein, fiber, fat and many vitamins and minerals. On the upside, many varieties are made with whole grains and are naturally gluten-free, depending on the brand. But here’s where I think rice cakes really shine: they make an incredibly convenient blank canvas for nutrient-dense toppings. Instead of eating a plain rice cake and calling it a snack, pile on ingredients that bring more protein, flavor and staying power – like Greek yogurt!

Why Greek Yogurt Makes This Treat Seriously Smart for Your Body

Greek yogurt is the secret weapon here – mere 6 ounces of Greek yogurt offers15 to 20 grams of protein! I use zero-fat plain unsweetened Greek yogurt because the protein powder adds a touch of sweetness, and the chocolate topping brings even more dessert-like flavor. But you definitely don’t have to use fat-free or plain yogurt. Try 2% or full-fat Greek yogurt if that’s your preference. Or pre-flavored yogurt. You can also experiment with a plant-based yogurt if that’s a better fit for your dietary needs. The goal isn’t to make this recipe fit into one particular diet. It’s to create a treat that works for you while adding a little more protein to the day.

Chocolate Makes Everything Better

Obviously, we’re putting chocolate on these. Because life is too short for boring snacks. 😋 I usually reach for sugar-free chocolate chips. They don’t necessarily make the recipe lower in calories, but they can help reduce the carbohydrate count compared with traditional sweetened chocolate chips. That said, use whatever chocolate you love! Dark chocolate, milk chocolate, white chocolate or traditional chocolate chips can all work. The important part is that you get that thin, crackly chocolate layer on top. Once you melt with a skosh of coconut oil, it makes a healthy version of “Magic Shell” that firms up when chilled. So fun — see this post with more instructions and serving ideas for Healthy “Magic Shell” Dessert Topping.

Don’t Skip the Fruity Sprinkle

The finishing touch is freeze-dried fruit – strawberries for me, today! Freeze-dried fruit is lightweight, crunchy and intensely fruity. Crush it into little pieces (pro tip, put in a zip-top baggie and smash with a rolling pin) and you’ve got a colorful, naturally sweet topping that adds a fun contrast to the chocolate. And don’t limit yourself to strawberries. Try raspberries, blueberries, bananas, mango or another dehydrated fruit you love. You can even crush the fruit more finely and stir it right into the Greek yogurt mixture.

 Protein Powder adds Even More Protein.

Use your favorite protein powder and “type” like plant-based or whey, etc. Chocolate, vanilla or “exotic” flavors like birthday cake or caramel would all be delicious, depending on how you want the finished treat to taste. Today, I’ve used Nourify Plus protein powder from Previnex — it’s plant-based, has added nutrients and I use it for so many of my fit foodie recipes. Use my discount code THEFITFORK to save 15% off your first purchase.

Save 15% at Previnex with code THEFITFORK

When Should You Eat These?

Pretty much whenever you want dessert. 😉 But they’re especially handy when you want something sweet with a protein boost. It’s about balance! For me, this is exactly the kind of recipe that fits my eat well, move often and enjoy your food outlook. Try one as:

  • A post-workout snack
  • An afternoon pick-me-up
  • A healthier dessert
  • A late-night sweet treat
  • A quick pre- or post-run bite
  • A fun addition to a high-protein snack plate
Protein-packed chocolate-covered Greek yogurt rice cakes are crunchy, creamy, sweet and easy to make. A simple high-protein dessert or post-workout treat!
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Protein-Packed Chocolate-Covered Greek Yogurt Rice Cakes
Prep Time
5 mins
chill
10 mins
Total Time
15 mins
 
Protein-packed chocolate-covered Greek yogurt rice cakes are crunchy, creamy, sweet and easy to make. A simple high-protein dessert or post-workout treat!
Course: Dessert, Snack, workout
Cuisine: gluten free, sugar free
Keyword: dessert, frozen yogurt, healthy dessert, healthy snack, high protein, rice cake
Servings: 1 serving
Calories: 244 kcal
Ingredients
  • ¼ cup plain Greek yogurt
  • 1 Tbsp. Protein Powder of choice
  • 1 plain rice cake
  • 1 Tbsp. sugar-free chocolate chips
  • ½ tsp. coconut oil
  • 2 Tbsp approx. freeze-dried strawberries, crushed
Instructions
  1. In small bowl, mix together protein powder with Greek yogurt.
  2. Spread evenly across top of rice cake; set aside.
  3. In another small bowl, add chocolate chips and coconut oil. Microwave on high for 15 seconds, stop to stir and microwave in 5 second increments, stirring between, until smooth and glossy.
  4. Pour over top of yogurt and sprinkle crushed freeze-dried strawberries on top.
  5. Set in freezer for 10 minutes to set; enjoy!
Recipe Notes

1 serving: 244 calories | 20g protein | 9g fat |24g carb

Cheesy Guacamole Crisps: Easy & Irresistible Low Carb Avocado Snack

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These Cheesy Avocado Crisps transform a few simple ingredients into a crispy, savory snack that’s perfect for everything from afternoon cravings to topping salads. Think of them as what might happen if guacamole decided it wanted a little crunch. And, if you’ve ever looked at an overripe avocado and thought, “I need to use this today,” this recipe is about to become one of your favorites. Other perks: You only need a handful of ingredients you probably already have on hand and they only have about 34 calories and 1g protein per piece.

Simple Ingredients, Big Flavor

One of my favorite things about this recipe is how uncomplicated it is. There’s no long shopping list or fancy equipment required (although it’s nice to have a silicone baking mat or parchment paper for baking). Otherwise, all you need is:

  • Ripe avocado
  • Freshly grated Parmesan cheese
  • Your favorite seasonings
  • A squeeze of fresh lime juice

Perfect for Using Up Overripe Avocados

We’ve all been there. One day your avocado isn’t quite ready, and the next it’s a little softer than you planned. Instead of tossing it, this recipe gives that perfectly ripe (or slightly overripe) avocado a delicious second life.

It’s also a fantastic way to use up leftover guacamole. As long as your guacamole hasn’t become too watery, simply mix it with Parmesan and bake. It’s an easy way to reduce food waste while creating something that feels completely different from the original dip.

Easy to Customize

Another reason these crisps have earned a regular spot in my kitchen is how adaptable they are. Once you make your first batch, you’ll probably start experimenting with your own favorite spice combinations.

  • Love a little heat? Add cayenne or chipotle powder.
  • Prefer classic flavors? Garlic powder, onion powder, black pepper, and smoked paprika are always winners.
  • Want a Tex-Mex twist? Stir in taco seasoning.
  • Italian-inspired? Try Italian herbs with a pinch of red pepper flakes.

A Naturally Low-Carb Snack

When you’re looking for a satisfying snack without reaching for chips or crackers, these avocado crisps check a lot of boxes. They’re naturally low in carbohydrates, gluten-free, and packed with satisfying flavor from wholesome ingredients. The healthy fats from avocado and protein from Parmesan make them surprisingly filling, making them a smart option for everything from afternoon snacking to post-workout munchies.

Made for Life on the Go

Unlike traditional guacamole, these crisps travel beautifully. They’re sturdy enough to take along wherever your day leads—something you definitely can’t say about a container of guacamole.

  • Pack them in your lunchbox for work.
  • Tuck a few into your hiking pack for a savory trail snack.
  • Throw some into your gym bag for something satisfying after a workout.
  • Or simply keep a container on the counter when you’re craving something crunchy without opening a bag of chips.
  • Toss onto a salad as grain-free “croutons”
Turn overripe avocados into crispy Parmesan avocado crisps with just a handful of ingredients. This easy, low-carb snack is perfect for lunchboxes, hikes, gym bags, and healthy snacking.
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🥑✨ Cheesy Guac Crisps✨ 🥑
Prep Time
4 mins
Cook Time
20 mins
Total Time
25 mins
 
Turn overripe avocados into crispy Parmesan avocado crisps with just a handful of ingredients. This easy, low-carb snack is perfect for lunchboxes, hikes, gym bags, and healthy snacking.
Course: Appetizer, Snack
Cuisine: American
Keyword: avocado, blue cheese, low carb, parmsean
Servings: 10 pieces
Calories: 34 kcal
Ingredients
  • 1 large avocado pitted and peeled
  • ¼ cup finely grated fresh Parmesan cheese
  • 1 tsp lime juice
  • ½ tsp onion powder*
  • ½ tsp garlic powder*
  • ½ tsp chili powder of choice* ancho, chipotle, cayenne, etc.
Instructions
  1. Preheat oven to 325F and line baking sheet with silicone mat or parchment.
  2. Mash avocado with fork and stir in cheese, spices and lime juice.
  3. Using a teaspoon or small melon-baller, scoop out small balls of the mixture and place on baking sheet, spaced 2” apart. Use back of spoon or measuring cup to flatten each ball into a thin circle, resembling a cracker.
  4. Bake for 20-25 minutes or until golden and crisp; let sit on pan to cool completely. If you make them a little too thick, they might be softer with crisped edges – but still delicious.
Recipe Notes

*can use any spices you like — or go without.

 

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

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