F-Factor

Blueberry F-Factor 20/20 Muffins

What happens when you take our 20/20 Basic Muffin recipe, and add juicy, fresh blueberries? These happen! Enjoy THREE for breakfast or snack, or one for dessert. Either way, they’re a fraction of the calories and carbs of your average store-bought muffins. Please note that a serving of these muffins will count as your serving of fruit for the day if you’re on Step 1 of The F-Factor Diet. 

INGREDIENTS (serves 4):

  • 1 ripe banana, mashed
  • 1 cup (4 scoops) 20/20 Fiber/Protein Powder (either flavor)
  • 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

    • 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 together in a bowl. Whisk 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. Add blueberries to top of each muffin, dividing equally. 
    4. 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: 35g carbohydrate, 16g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 215 calories, 22g protein, 32g carb, 16g fiber, 16g net carb, 9g sugar, 4g fat, 2g sat fat, 255mg sodium 

    PER MUFFIN:

    • FOR JOURNALING ON THE F-FACTOR DIET: 11g carbohydrate, 5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER MUFFIN: 72 calories, 7g protein, 11g carb, 5g fiber, 6g net carb, 3g sugar, 1g fat, 1g sat fat, 85mg sodium

    Shop 20/20 Fiber/Protein Powders

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