Recipes

Protein-Packed Apple Spice Muffins

Like many basic white girls, I am a lover of all things fall. The leaves start falling, boots and sweaters come out and Starbucks busts out the pumpkin spice! (Okay, that last one I’m not actually crazy about, but props on that maple pecan latte they have going on this year.) As soon as September hits, I am living in a woodland wonderland of pumpkins, apple cider, and cinnamon in my heart of hearts. (At least until the eggnog hits Walmart, but that’s another story.)

Also on my list of favorite fall things: Baked goodies. The main dilemma there, of course, is navigating the world of seasonal treats while staying on track with my nutritional goals. Personally, I’m like an indulgence shark: One sniff of blood (or pie) and that’s it. A merciless (at times disturbing) feeding frenzy ensues. So I like finding ways to recreate healthier versions of my favorite treats so that I can enjoy all the flavor without throwing my diet out of whack.

I’ve written before about Kodiak Cakes, a company known for flapjack mixes rich in protein and complex carbs. Our pantry is usually stocked with a box or two that I can whip it out for quick and tasty things like Pumpkin-Apple Spice Pancakes and muffins! In my last muffin recipe post for Protein-Packed Blueberry Muffins, I discussed my quest for a protein muffin recipe higher in protein and lower in fat than the ones that came on the Kodiak box or that I’d found from online. Ultimately, it just took a little time, experimentation and taste-testing to find the solution.

So today, I give you the next protein-muffin recipe installation: The Apple Spice Protein Muffin. Quick, simple and full of protein and complex carbs (plus general deliciousness, if we’re keeping track).

INGREDIENTS:

  • 2 Cups Kodiak Cakes protein packed flapjack mix
  • 1 Scoop SFH vanilla protein powder (or your preferred protein powder)
  • 1 Egg
  • 1 Cup  skim milk (or coconut/almond milk)
  • 1/2 Cup Honeycrisp or Granny Smith apple, peeled, cored and finely chopped
  • 1/2 Cup + 1 Tablespoon unsweetened applesauce
  • 1 Teaspoon vanilla extract
  • 2 Teaspoon cinnamon
  • 1/2 Teaspoon nutmeg
  • 1/2 Teaspoon ground cloves
  • 1/2 Cup Splenda brown sugar blend, plus some to sprinkle

Throw all ingredients, except for apples, into a bowl and mix until smooth. Stir apples in gently and then pour batter into greased muffin tins. Sprinkle some of the brown sugar over each muffin and bake at 350°F for 12-18 minutes (or until they pass the toothpick test). Makes 12 muffins.

PREP TIPS:

  • Pay attention to the Kodiak mix you buy (the original mix has 8g of protein per serving while the protein-packed version has 14g).
  • Try to evenly distribute apples between muffins (too many in one will increase moisture and too few will decrease it).
  • If you do meal prep in advance each week, keep in mind with fresh ingredients these muffins stay good for about 3 days. When making a big batch, consider freezing some to use as needed so they don’t start to spoil on you by day 4 or 5.
  • If you’re not a fan of artificial sweeteners like Splenda, you can substitute Stevia or regular sugar.
  • That top sprinkle of brown sugar is magical. (Just sayin’.)

MACROS PER MUFFIN:

  • Calories: 142
  • Carbs: 22.7g
  • Fat: 1.3g
  • Protein: 8.3g

 

And, as always, muffin macro levels may vary based on your ingredients. These macros are for the recipe as written (with skim milk and that specific protein powder/Kodiak mix). Feel free to substitute ingredients as needed, but just remember to recalculate your recipe with those ingredients to get a more precise macro count if you are tracking macros.

I have saved this recipe in My Fitness Pal as “Reese’s Apple Spice Kodiak Muffins” if you’re a My Fitness Pal user.


All writing and images copyright © 2017 Rachel Elise Weems Woods

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