Apple Oatmeal Protein Muffins

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These delicious Apple Oatmeal Protein Muffins are a great way to start your day! They will boost your energy, give you an extra serving of protein, and they’re great pre or post workout, for breakfast or as a quick mini meal.

I’ve added my I ❤ Vanilla Protein powder to up the protein content and help balance the nutrient profile of this tasty bite-sized mini meal. After all, protein is super satiating, so you’ll feel more satisfied and full when you include it, and be less likely to eat all the muffins in one go!

They also feature some of my favorite fiber-rich foods like oats and apples. Fiber is an important part of our diet that supports good gut health, and helps to slow the absorption of sugar in our system, keeping blood sugar levels stable and energy strong (1, 2).

Oats in particular digest slowly, are known for helping to moderate blood sugar levels (3), and are an excellent long-lasting energy source. Whole oats are high in antioxidants that have been shown to protect the body from damaging free radicals and play an important role in prevention of diseases (4) and are also high in soluble fiber which helps with satiety and gut health (3).

These muffins are perfect for those busy times when you’re on the run or don’t feel like cooking. Enjoy!


Apple Cinnamon Oatmeal Protein Muffins

Yield: about 10 muffins
You will need: large mixing bowl, measuring cups and spoons, muffin tin, muffin paper liners (optional)

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

  • 3 eggs
  • ¼ cup maple syrup
  • 1 tsp vanilla extract
  • 1 ¼ cups almond milk (or milk of your choice)
  • 1 1/2 cups sprouted* oats
  • 4 servings (120 grams) I ❤ Vanilla Protein powder
  • 1 teaspoon baking powder
  • 1 ½ tsp cinnamon
  • ¼ tsp salt
  • 1 medium green apple (or other kind of apple, your choice), peeled, cored and chopped (about 1 cup)

*sprouted oats have been partially broken down, making them more digestible. Any type of oats can work in this recipe.

Directions:

  1. Preheat the oven to 350°F.
  2. Spray muffin tin cups with non-stick cooking spray (or use cupcake liners) and set aside.
  3. In a large mixing bowl, beat the eggs with maple syrup, vanilla extract and almond milk until well combined. Add the oats, protein powder, baking powder, cinnamon, and salt and stir to combine.
  4. Stir apple into the batter.
  5. Evenly distribute the mixture between muffin cups.
  6. Bake at 350°F for 25 minutes, or until the tops of the muffins are lightly golden brown and firm.
  7. Remove from the oven and allow to cool in the pan, then transfer to a wire rack to finish cooling.

Nutrition Facts

Serving Size: 2 muffins

Servings per Recipe: 5

Calories per Serving: 362

Protein: 25 grams

Carbohydrates: 38 grams

Fat: 8 grams

I hope you enjoy these! Leave me a comment below and let me know how your muffins turn out – I love hearing from you!


I ❤Vanilla Protein powder from Whole Betty by Betty Rocker works great in baking, and is also my staple protein shake! It’s  organic and has 20 grams of plant-based protein blended from 4 different superfoods!

 

References:

  1. Slavin, Joanne L. “Position of the American Dietetic Association: health implications of dietary fiber.” Journal of the American Dietetic Association vol. 108,10 (2008): 1716-31. doi:10.1016/j.jada.2008.08.007. Web. https://pubmed.ncbi.nlm.nih.gov/18953766/
  2. Slavin, Joanne. “Fiber and prebiotics: mechanisms and health benefits.” Nutrients vol. 5,4 1417-35. 22 Apr. 2013, doi:10.3390/nu5041417. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
  3. Hou, Qingtao et al. “The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis.” Nutrients vol. 7,12 10369-87. 10 Dec. 2015, doi:10.3390/nu7125536. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/
  4. Rasane, Prasad et al. “Nutritional advantages of oats and opportunities for its processing as value added foods – a review.” Journal of food science and technology vol. 52,2 (2015): 662-75. doi:10.1007/s13197-013-1072-1. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/

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