F-Factor 20/20 Basic Muffins

The muffin recipe below is our base 20/20 muffin recipe. They’re delicious prepared this way, or with add-ins of your choosing. Feel free to pair with cream cheese, add berries or other fruits, chocolate chips, or nuts. For more suggestions, click here – the options are endless!

INGREDIENTS (serves 4):

  • 1/2 cup nonfat Greek yogurt
  • 8 egg whites
  • 2/3 cup fine wheat bran
  • 1 banana, mashed
  • 1 tsp vanilla extract
  • PREPARATIONS:

    1. Preheat oven to 400°F. Coat a 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. Sprinkle cinnamon on top. 
    4. Once oven is preheated, place muffin tin in oven to bake for 20-25 minutes, or until muffin tops are golden brown.

    NUTRITIONAL CONTENT
    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: 27g carbohydrate, 15g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 194 calories, 22g protein, 27g carb, 15g fiber, 12g net carb, 5g sugar, 4g fat, 2g sat fat, 255mg sodium 

     

    PER MUFFIN

    • FOR JOURNALING ON THE F-FACTOR DIET: 9g carbohydrate, 5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 65 calories, 7g protein, 9g carb, 5g fiber, 4g net carb, 2g sugar, 1g fat, 1g sat fat, 85mg sodium

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