1/2 c. apple sauce
1/3 c. agava
3 egg whites
1/2 c. Smith's Carb Master vanilla yogurt (this yogurt adds sweetening with only a few calories, and as much protein as greek yogurt, and it's cheeper)
1 c. frozen blueberries
Bake at 375 for 12-15 mins. for mini muffins 15-18 min. for regular sized muffins
1 regular muffin or 2 mini muffins = about 100 calories, 4g. protein, 2g. fat, 18 carbs.
These muffins need to be eaten with a lean protein, choose one that will balance out the carbs. without going over on your calories. I have listed a couple of options below.
2 mini muffins, eaten with 3 egg whites is 150 calories, 16g protein, and 18g carbs.
2 mini muffins, eaten with 1 low fat cheese stick is 160 calories, 12g protein, 18g carbs.