Yes, these are as good as the title sounds. 🙂 Even better, there is no refined sugar in them.
When you start doing the math, two muffins give you 15.2 g of fiber and 9.8 g of protein at only 208 calories and 3.0 g of fat. That is very comparable to many protein and fiber bars out on the market.
They freeze well and thaw quickly. I like to make a batch and freeze them for use on those busy mornings where I barely have time to grab a bite for breakfast, or when I want to pack a snack. They are perfect for an afternoon boost or to stave off the munchies. The combination of chocolate and maple syrup make them feel like a treat, with the high fiber and protein giving me a happy full feeling of satisfaction.
Going grocery shopping? Eat one in advance so you don’t end up doing some less-than-stellar junk food purchases.
The unsweetened apple sauce and maple syrup replace the traditional refined sugar.
- 113 g (1/2 cup) unsweetened apple sauce
- 240 g (1 cup) non fat Greek yogurt
- 45 g (1 cup) wheat bran
- 60 ml (1/4 cup) egg whites (or substitute 2 egg whites or 1 large egg)
- 60 ml (60 g) (1/4 cup) pure maple syrup
- 5 ml (1 tsp) pure vanilla extract
- 90 g (3/4 cup sifted) all-purpose flour (I use a nutri blend)
- 40 g (1/4 cup sifted) brown rice protein powder (or substitute 30 g (1/4 cup sifted) flour)
- 1 ml (1/4 tsp) salt
- 5 ml (1 tsp) baking powder
- 5 ml (1 tsp) ground ginger
- 40 g (60 ml) (1/4 cup) dark chocolate chips
- Pre-heat oven to 375 Fahrenheit.
- In a large bowl whisk or mix together the apple sauce, Greek yogurt and bran. (This step is done early so that the bran has time to absorb liquids in advance of adding the other dry ingredients.)
- Add the egg whites, maple syrup, and vanilla extract to the bowl and combine well. Set aside.
- Pre-grease a 12 serving muffin tin.
- In a small bowl thoroughly combine the flour, protein powder, salt, baking powder, and ground ginger.
- Add the dry ingredients to the wet ingredients.
- Using a spatula gently fold the dry into the wet until just incorporated, adding the dark chocolate chips mid-way through. Do not over mix!
- Spoon the batter into the muffin tin.
- Bake for 22-24 minutes.
- Remove from oven and let cool in muffin tin for 5-10 minutes or until the muffins can be easily released from the pan. (Gently rotate the muffins to get them to release.)
- Place on a rack and let them cool.
- Store in an airtight container or plastic bag.
- These freeze well.