It's the perfect time to enjoy freshly picked blueberries! These protein-packed muffins, soft and full of flavour, are a great way to add a local touch to your snacks or busy mornings. Our dietitians love recommending them as a balanced source of protein and carbohydrates after a workout or as a sustaining snack. We also have a low-FODMAP version for more sensitive digestive systems.
Preparation
15
min
Cooking
25
min
Servings
12
Nutrition Facts (per serving)
Calories
125
Fat
1
Carbohydrates
21
Fibre
1
Protein
6
Sodium
145
Ingredients
- 180 ml (¾ cup) all-purpose flour
- 180 ml (¾ cup) oat flour
- 5 ml (1 tsp) baking powder
- 2.5 ml (½ tsp) baking soda
- 1.25 ml (¼ tsp) salt
- 5 ml (1 tsp) ground cinnamon
- 4 egg whites (or 120 ml / ½ cup)
- 1 large very ripe banana, mashed
- 250 ml (1 cup) plain 2% M.F. Greek yogurt
- 180 ml (¾ cup) high-protein milk (such as NatrelPlus or Fairlife)
- 60 ml (¼ cup) maple syrup
- 5 ml (1 tsp) vanilla extract
- 250 ml (1 cup) fresh or frozen blueberries (not thawed)
Preparation
- Preheat the oven to 350°F (180°C). Line a 12-cup muffin tin or lightly grease it.
- In a bowl, combine the all-purpose flour, oat flour, baking powder, baking soda, salt, and cinnamon. Set aside.
- In a large bowl, whisk together the egg whites, mashed banana, Greek yogurt, protein milk, maple syrup, and vanilla extract until smooth.
- Add the dry ingredients to the wet mixture and mix just until combined. Add the blueberries and gently stir.
- Evenly divide the batter among the 12 muffin cups.
- Bake for 25 minutes, or until a toothpick inserted in the center comes out clean. Let cool on a rack before serving*.
Notes
Keeps for 5 days in an airtight container in the refrigerator. Freezes for up to 3 months.
*For a high-protein snack, serve 2 muffins, or serve a muffin with a serving of Greek yogurt.
