Step 1 20/20 Muffins

What’s great about these muffins is that they’re so simple to make, and rather portable, so you can bring with you on the go. They’re also a blank canvas, so to speak, to dress up any way you see fit. Recipe in its most basic form below, but feel free to dress up however you see fit. Click here for add-in suggestions. Optional, add 1 mashed banana. This makes the recipe Step 2. 

INGREDIENTS (serves 4):

  • 8 egg whites
  • 1/2 cup nonfat Greek yogurt
  • 2/3 cup wheat bran
  • 1 tsp stevia (optional)

    1. Preheat oven to 400°F. Coat a standard-sized 12-cup muffin tin with nonstick cooking spray. 
    2. Mix all ingredients together in a bowl. Whisk mixture until a well combined, lump-free batter is formed. 
    3. Pour batter in prepared muffin tin cups, filling each cup ~3/4 of the way full.
    4. Once oven is preheated, place muffin tin in oven to bake for 15-20 minutes, or until muffin tops are golden brown.

    Serves 4, 3 muffins per serving


    • FOR JOURNALING ON THE F-FACTOR DIET: 18g carbohydrate, 14g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 164 calories, 21g protein, 20g carb, 14g fiber, 6g net carb, 1g sugar, 4g fat, 2g sat fat, 255mg sodium 


    • FOR JOURNALING ON THE F-FACTOR DIET: 6g carbohydrate, 4.5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 55 calories, 7g protein, 7g carb, 4.5g fiber, 2.5g net carb, 0g sugar, 1g fat, 1g sat fat, 85mg sodium

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