F-Factor 20/20 Blueberry Streusel Muffins

INGREDIENTS (serves 4):

MUFFINS

  • 1 ripe banana, mashed
  • 1 cup (4 scoops) 20/20 Vanilla Fiber/Protein Powder
  • 2 tsp baking powder
  • 1 tsp cinnamon 
  • 2 tsp coconut oil
  • 1/2 cup nonfat Greek yogurt
  • 8 egg whites
  • 2/3 cup fine wheat bran
  • 1 tsp vanilla extract
  • 1 cup fresh blueberries
  •  

    STREUSEL TOPPING

    PREPARATIONS:

    1. Preheat oven to 400°F. Coat a standard sized 12-cup muffin tin with nonstick cooking spray (recipe yields 12 large muffins). 
    2. Mix all ingredients except blueberries and streusel topping ingredients together in a bowl or blender. Whisk or pulse mixture until a well combined, lump-free batter is formed. 
    3. Pour batter in prepared muffin tin cups, filling almost to top of each cup. Divide blueberries equally between the muffin cups. 
    4. Prepare streusel topping by mixing ingredients together and using a fork to press and fluff mixture until it has the texture of a coarse meal. Divide topping equally between muffin cups. 
    5. Once oven is preheated, place muffin tin in oven to bake for 15-20 minutes, or until muffin tops are golden brown.

     

    NUTRITIONAL CONTENT PER SERVING
    Serves 4, 3 muffins per serving (recipe yields 12 large muffins) – This is a Step 1 Approved Recipe. 

    PER SERVING:

    • FOR JOURNALING ON THE F-FACTOR DIET: 39g carbohydrate, 21g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 315 calories, 27g protein, 39g carb, 21g fiber, 18g net carb, 9g sugar, 9g fat, 9g sat fat, 270mg sodium 

     

    PER MUFFIN:

    • FOR JOURNALING ON THE F-FACTOR DIET: 13g carbohydrate, 7g fiber
    • ACTUAL NUTRITIONAL CONTENT PER MUFFIN: 105 calories, 9g protein, 13g carb, 7g fiber, 6g net carb, 3g sugar, 3g fat, 3g sat fat, 90mg sodium

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