F-Factor

Lemon Poppy Seed Fiber Muffins

INGREDIENTS (serves 4):

  • 1 ripe banana, mashed
  • 1/2 cup nonfat Greek yogurt
  • 2 tsp coconut oil
  • 8 egg whites
  • 1 tsp vanilla extract
  • 1 cup (4 scoops) Vanilla 20/20 Fiber/Protein Powder 
  • 2 tsp baking powder
  • 2/3 cup fine wheat bran
  • zest of 2 lemons
  • 1 Tbsp poppy seeds

    • 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 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. 
    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: 28g carbohydrate, 16g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 206 calories, 22g protein, 28g carb, 16g fiber, 12g net carb, 5g sugar, 5g fat, 2g sat fat, 256mg sodium 

    PER MUFFIN:

    • FOR JOURNALING ON THE F-FACTOR DIET: 9g carbohydrate, 5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER MUFFIN: 69 calories, 7g protein, 9g carb, 5g fiber, 4g net carb, 2g sugar, 2g fat, 1g sat fat, 85mg sodium

    Shop 20/20 Fiber/Protein Powders

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