Summer Sunshine Muffins + Serving Size Real Talk

strawberry gluten free muffinsOne muffin, endless variations (two presented here!), pure summer vibes.

(MyFitnessPal tracking peeps – don’t forget that you can put the link to this post into MFP and it will read the recipe for you to make tracking easier!)

Real talk about serving sizes…

YOU determine what serving size is best for your needs, not any recipe or tracking appYOU.

For example, I entered this muffin recipe as “12 servings” in MyFitnessPal because my muffin pan has 12 cups and I wanted to know the stats per muffin.

HOWEVER, that does NOT mean that a single muffin is necessarily one serving.

Yes?  Yes or yes.

There is no universal serving size.  My protein shake comes with a scoop, but for my needs I use 1.5 scoops when I make a shake.  A chicken breast is about 8oz but that doesn’t mean I need 8oz of chicken every time I eat chicken. Chocolate chips come in one single bag, but….

You get it?

For me (YOU DO YOU), it takes 3-4 of these muffins to be breakfast, depending on what I have coming up in my day.  You might need one, or two, or 10…so track your food ahead of time and see what makes the most sense for you.

Back to the muffins!

one strawberry muffinThese muffins were born because I needed to do something with the egg white protein I purchased at Trader Joe’s…it’s not that it’s bad, just…different.  It hides well beneath its strawberry limeade cloak!  You could very easily substitute other berries, pineapple, or mango for the fruits in this recipe.

Baked goods that include protein powder cook more quickly than their standard cousins, and they also dry out more quickly – so be sure to store these in an airtight container and consume them within a few days of baking.

Don’t be too precious when you’re grinding the oat flour.  It doesn’t need to be superfine and you do not need to sift it.

*I present the cottage cheese/coconut oil variation because either will create a tasty muffin.  The cottage cheese option will create a slightly denser muffin that has more protein and less fat, while the coconut oil muffin has more fat but a more traditional muffin texture.  You decide which one fits your macros better.

If you don’t have a muffin pan or papers, you can bake this in a baking dish and cut it into bars – just add 5-8 minutes to the total cook time.

Ingredients:

  • 1/3 cup coconut oil OR 1/2 cup 2% cottage cheese*
  • 1/4 cup brown sugar (yes, real deal brown sugar – it’s important for texture)
  • 2 eggs
  • 1 teaspoon vanilla
  • juice and zest of 2 limes and/or lemons
  • 1 cup strawberries, roughly chopped
  • 1 small peach, roughly chopped (optional)
  • 1.5 cups rolled oats, ground to flour**
  • 1/2 cup egg white protein
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt

Method:

  1. Preheat the oven to 350 degrees and either line your muffin tin with papers or lightly grease your baking dish.
  2. Thoroughly mix your oil or cottage cheese, brown sugar, eggs, and vanilla. Stir in the fruit juice, zest, and pieces.
  3. Add the dry ingredients (oat flour, protein, baking powder, and salt) and stir until just combined – don’t overmix.
  4. Portion into muffin papers or pour into dish.  Bake about 14-17 minutes or until golden. Do not overbake – baked goods that contain protein powders bake more quickly than conventional baked goods, and they get really dry from long cook times.

Pro tip: make a double batch and (after they cool!) freeze some of these for future emergencies!

**Oat flour…

…is the basis of many of my baked goods and pancakes, and it is so easy to make!  Check out the three steps:

Just put the oats in your food chopper or processor...
Just put the oats in your food chopper or processor…
...grind the oats for 20-30 seconds...
…grind the oats for 20-30 seconds…
...and enjoy your oat flour! Freeze leftover flour in an airtight container.
…and enjoy your oat flour! Freeze leftover flour in an airtight container.

 

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