Do you know the muffin man? Well, now you don’t need to.
Everything you need to know about making fiber-packed F-Factor muffins.
Breakfast is the most important meal of the day. It jumpstarts your metabolism, and is the perfect opportunity to meet nearly HALF your daily fiber needs. Our 20/20 muffin recipes pack in at least 15g of the good stuff in per serving—and some have a net carb as low as 3g! These recipes are a great way to start the day, but the best part about them is that the plain versions (the Basic 20/20 Muffins and 20/20 Bran Muffins) are essentially a jumping off point to create a breakfast that satisfies whatever it is you’re craving. Think of them as your starter recipes. With a few simple additions, you can have something that mimics a whole wheat everything bagel with shmear, toasted banana bread, or even a good ol’ pb&j sandwich. Interested? Hungry? Read on.
Why not?! Muffins are great because they’re portable; once you make them, they’re pretty easy to bring with you on the go. With that being said, the muffins we’re talking about here are not your average muffins. Stop on your way to work and pick up a blueberry muffin from the coffee shop and you’re looking at something around the 500-calorie mark, with upwards of 70g of carbs, and little-to-no fiber. The muffins we’re talking about here are a fraction of that, and packed with fiber and protein, meaning they will fill you up, and keep you feeling full until lunchtime. Taking that into account, the basic recipe also yields a sizable volume of food per serving. Depending on the size muffins you make, you can have 3-6 muffins per serving, and even more if you make minis. Either way, you get to eat SO much food, without making a big dent in your daily net carb allotment.
Also, like bagels or english muffins, these muffins can be dressed up to your liking. A bagel is 105g of net carbs, and no fiber. Wouldn’t you rather doll your everything bagel flavored muffins up with cream cheese instead of less than 5g net carb, cream cheese included? Remember, keeping your new carb low is how how you begin to burn fat for fuel.
Gluten intolerant? We got you too. All you need to do is leave out the wheat bran/ replace it with equal parts almond flour, and skip any gluten-containing add ons. The “plain” recipes, and recipe suggestions below all work sans bran. Other allergens or dietary constraints? Check out the box at the bottom of this page for suggested modifications to make these muffins work for you.
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As if you need more convincing, these muffins are also pretty simple to make. The main difference between the two “plain” starter recipes is banana; the Basic 20/20 Muffin recipe has banana, and therefore counts as your serving of fruit for the day if you are on Step 1 of the F-Factor Diet, while the 20/20 Bran Muffin recipe is fruit-free. Aside from that, it’s 20/20 Fiber/Protein Powder (either chocolate or vanilla depending on what flavor muffin you are trying to make) with egg whites, a little wheat bran, baking powder and and a few other common ingredients. Mix the ingredients together, divide the batter up into your muffin tins and bake at 425°F for 15-25 minutes. Enjoy fresh out of the oven, or let them cool, throw in a container and take with you on the go.
Keep in mind, these are just the most simple, generic ways to prepare these muffins. Both the chocolate and the vanilla 20/20 Fiber/Protein Powders have distinct flavor profiles and serve as a basis to create endless delicious tastes. Like the 20/20 pancakes and waffles, you can simply add other ingredients into the mix to swing the flavor and textures to your liking. There is truly SO much room to be creative here!
With that being said, let’s get baking! Here’s 14 different ways to take our standard 20/20 muffin recipes to the next level:
SIMPLE CHOCOLATE CHIP – Follow the either the basic or the bran recipe, using either powder, and add ~10 Lily’s Sweets Chocolate Chips to each muffin cup before placing into oven. The chocolate chips adds 25 calories, 4.5g carbs and 2g fiber to each serving. To journal (1 serving): [basic recipe] 35g carb, 18g fiber [bran recipe] 22g carb, 17g fiber
MATCHA LATTE – Mix 1 packet of Trader Joe’s Matcha Green Tea into the batter of the either recipe, prepared with vanilla 20/20 Fiber/Protein powder. To journal (1 serving): [basic recipe] 30g carb, 16g fiber [bran recipe] 17g carb, 15g fiber
EVERYTHING BAGEL “BITES” – For this recipe, you’re going to want to leave out any stevia or other non-nutritive sweeteners. Aside from that, follow the bran recipe, using vanilla 20/20 Fiber/Protein powder, and adding Everything But The Bagel seasoning into the batter. Feel free to go heavy on the seasoning, as it will counterbalance the sweetness of the vanilla powder—about 2 Tbsp should suffice. To journal (1 serving): 17g carb, 15g fiber
CHOCOLATE PEANUT BUTTER – Mix 2 Tbsp Chocolate Pb2 into the batter of either the basic or bran recipe, prepared with chocolate 20/20 Fiber/Protein powder. Note: the chocolate PB2 adds about 25 calories per serving, so 1 serving would be 175 calories. To journal (1 serving): [basic recipe] 30g carb, 16g fiber [bran recipe] 17g carb, 15g fiber
BLUEBERRY BRAN – Prepare bran recipe and before placing in oven add 4-5 fresh blueberries to each muffin cup. Optional, add 1 tsp cinnamon to the batter. To journal (1 serving): 20g carb, 16g fiber
HINT-OF-CINNAMON CHOCOLATE – Add 1-2 tsp saigon cinnamon to the batter of either recipe, prepared with chocolate 20/20 Fiber/Protein powder. Before placing in oven, sprinkle with additional cinnamon. To journal (1 serving): [basic recipe] 30g carb, 16g fiber [bran recipe] 17g carb, 15g fiber
LEMON POPPYSEED – Follow the bran recipe, prepared with vanilla 20/20 Fiber/Protein powder, and add 1 Tbsp lemon juice. Stir the zest of 1 lemon and 1 Tbsp poppy seeds into the batter, mixing well so evenly distributed throughout. Optional, prepare lemon glaze from this recipe and drizzle atop once muffins have cooled. To journal (1 serving, without glaze): 18g carb, 16g fiber
PEANUT BUTTER DELIGHT – Mix 2 Tbsp Pb2 into the batter of the either the basic muffin recipe or the bran muffin recipe. The PB2 adds about 25 calories per serving, but bumps the fiber up too. To journal (1 serving): 17g carb, 16g fiber
DOUBLE CHOCOLATE CHUNK – Use chocolate 20/20 Fiber/Protein Powder with either the basic muffin recipe or the bran muffin recipe, and add 1/2 Tbsp cocoa powder into the batter. Before placing in oven add ~10 Lily’s Sweets Chocolate Chips to each muffin cup. To journal (1 serving): [basic recipe] 37g carb, 20g fiber [bran recipe] 23g carb, 18g fiber
APPLE CINNAMON – Instead of using Greek yogurt, add 1/3 cup apple sauce to the bran muffin recipe, prepared with vanilla powder. Mix 1-2 tsp cinnamon into batter and sprinkle with cinnamon before placing in oven to bake. To journal (1 serving): 22g carb, 16g fiber
PUMPKIN PIE – Mix 1/2 tsp cinnamon, pinch of nutmeg and 2 Tbsp of pumpkin puree into the bran muffin recipe, prepared with vanilla 20/20 Fiber/Protein powder and. Before placing in oven to bake, sprinkle with cinnamon. Total is just another 5 calories per serving. To journal (1 serving): 18g carb, 15g fiber
TOASTED COCONUT MACAROON – Use vanilla 20/20 Fiber/Protein powder in either the basic recipe or the bran recipe, and add 1 Tbsp unsweetened shredded coconut to the batter. Before placing in oven to bake, sprinkle another Tbsp unsweetened shredded coconut on top of the muffins, distributing evenly between the muffin cups. While coconut adds an extra 35 calories per serving, it provides an extra gram of fiber too. To journal (1 serving): [basic recipe] 32g carb, 17g fiber [bran recipe] 18g carb, 16g fiber
PB&J SAMMY BITES – Mix 2 Tbsp Pb2 into the batter of either recipe. Before placing in oven, place 3-4 frozen blueberries (or frozen raspberries or strawberries) atop batter in each muffin cup. Per serving: 196 calories, 8g net carb. To journal (1 serving):[basic recipe] 33g carb, 18g fiber [bran recipe] 21g carb, 17g fiber
MIXED BERRY FLAXSEED – Add 1/4 cup flax seed to the batter of either the basic recipe, or the bran recipe. Stir in 1 cup mixed berries so that berries are evenly distributed throughout. To journal (1 serving):[basic recipe] 41g carb, 23g fiber [bran recipe] 27g carb, 21g fiber
MODIFICATIONS FOR DIETARY CONSTRAINTS