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Apple Oatmeal Protein Muffins

February 26, 2024
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Apple Oatmeal Protein Muffins


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 (12).

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: 10 muffins

You will need: mixing bowls, measuring cups and spoons, wooden spoon, muffin tin, muffin paper liners (optional)

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

  • 1 1/2 cups old-fashioned rolled oats
  • 4 servings (120 grams) Vanilla Protein powder
  • 1 teaspoon baking powder
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1 1/4 cups almond milk (or milk of your choice)
  • 3 large eggs
  • 1/4 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1 medium green apple (or other kind of apple, your choice), peeled, cored and chopped (about 1 cup)

Directions:

  1. Preheat the oven to 350°F.
  2. Spray 10 cups of a muffin pan with non-stick cooking spray (or use cupcake liners) and set aside.
  3. Add the oats, protein powder, baking powder, cinnamon, and salt to a large mixing bowl and mix until well combined.
  4. In a separate mixing bowl, whisk together the oat milk, eggs, maple syrup, and vanilla extract until fully combined.
  5. Add the dry ingredients into the wet ingredients and mix until well combined. Add the chopped apple and gently mix it in.
  6. Evenly distribute the mixture between 10 cups in the prepared muffin pan.
  7. Bake at 350°F for 25 minutes, or until the tops of the oatmeal cups are lightly golden brown and firm.
  8. Remove from the oven and allow to cool in the pan for about 5 to 10 minutes, then remove from muffin pan and 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/

The post Apple Oatmeal Protein Muffins appeared first on The Betty Rocker.



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