1 3/4 c. dry muffin mix (see muffin mix recipe post, also in breads)
1/3 c. sugar or sugar substitute (I have tried omitting this, but my family wouldn't eat them)
3 medium egg whites
1/3 c. agava (natural sweetner, resembles a thick syrup)
1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.
1 c. canned pumpkin
2 T. mini semi sweet choc chips (opt. that will please the kids), or chopped nuts.
*2 T. choc. chips or chopped walnuts adds 9 calories and 1/2 g. fat per muffin, while nuts add about the same # of calories, they also add a bit of protein, and their fat is the good fat.
Bake at 375 for 12-15 mins. for mini muffins and 15-18 mins. for regular sized muffins
1 regular muffin or 2 mini muffins with sugar = 110 calories, 4g. protein, 0g. fat, and 21 carbs.
muffins made without sugar or with a no calorie sugar substitute = 89 calories, and 16 carbs.
Eating these muffins with 3 egg whites adds 50 calories and 12g. protein for a balanced meal