Moist, Low-Calorie Microwave Protein Fudge Muffins
- 2 Egg whites (**If using liquid egg whites use 1/2 cup and add 20 calories)
- 1/4 cup pumpkin (3 T applesauce or other starchy carb works well too!)
- 2 T coconut flour* (1 T also works, and results in 40 fewer calories)
- 1/2 tsp baking powder
- stevia or other granular sweetener to taste
- 1 T. cocoa powder (Hershey’s Special dark cocoa is best!)Directions:
Spray a soup bowl with a very light layer of oil to prevent sticking (not even necessary but makes cleaning up a bit easier). Mix ingredients well with fork, whisk or spatula. Microwave for 2:30-4+ min on High (depends on your microwave, altitude and the whim of the cupcake gods.)Makes one HUGE serving. 155 calories **; 12 g protein; 16.5g carb; 4.5g fiber; 1.75g fat Stellar stats.Found this recipe via Pinterest!
I’m often asked my opinion on Lara bars, Luna bars and other protein bars. While I understand these bars are convenient on-the-go (I myself have resorted to protein bars too!).. it’s far better to make your own at home! That way you can control what goes into them.. as many of them are laden with unnecessary chemicals and sugars.
Just yesterday, I baked Jamie Eason’s Lemon Protein Bars.. which are AMAZING!!!!
- 1 cup oat flour
- 2 scoops vanilla whey protein
- 1/4 tsp salt
- 1/2 tsp baking soda
- 2 qt mix Crystal Light (preferably without aspartame)
- 4 egg whites
- 1/2 cup Splenda, Truvia, or Ideal
- 8 oz baby food applesauce
- 4 oz water
Preheat oven to 350 degrees. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl. Mix egg whites, Splenda, applesauce and water in a bowl. Add wet ingredients to dry ingredients and mix together. Spray 8x8 glass pyrex dish with non-stick butter spray. Pour ingredients into dish. Bake 23 minutes.
Makes 16 squares, 2 squares per serving.
Dark Chocolate Protein Muffins
This recipe brought to you by Protein Pow(d)er. Please visit the website for more fantastic recipes made with protein powder.
Blended together and baked in 8 muffin cases for approximately 45 minutes at 170 C (338 F):
- 1/2 cup of liquid egg whites
- 1/2 cup of goji berries
- 1/2 cup of quinoa flakes
- 1/2 cup of chocolate hemp protein powder
- 1/4 cup of blueberry & apple puree for babies
- 3 tbsp of chestnut flour
- 3 tbsp of cocoa powder
- 1 tsp of baking soda
Per 1 muffin (out of 8):
- Calories: 108
- Protein: 13g
- Carbs: 8g (34.9g sugars)
- Fat: 2.8g (0.2g sat)
- Fiber: 3.8g
Avoid muscle cannibalism by eating a meal consisting of protein and some complex carbs within the hour after your workout! This is commonly known as the “anabolic window” or “window of opportunity”. The sooner you can get that meal, the better (that doesn’t mean you have to scarf down a meal right after, but don’t wait a long time either!). When you don’t consume a lean protein (whether it be a shake or regular food) post-workout, your body turns to muscle for fuel. Don’t let that hard-earned muscle waste away! It’s what keeps your metabolism high and helps fight-off/lose bodyfat!