There is just something about having a muffin for breakfast. They are warm, soft, chewy, sweet. . . YUM! And, muffins are quick to grab and portable. However, that muffin can pack a calorie punch. I recently found a recipe for a Banana Muffins that are only 130 calories per muffin. Add some yogurt or a glass of milk and you’ve got a great mix of carbs, protein and fat which can help keep you full and avoid the sugar crash that just having a muffin can cause for some people. Another great thing about muffins – they are easy to make and freeze well! Just pull a muffin out of the freezer and it should be thawed by the time you reach work. You can warm it in a toaster oven for a couple of minutes as well. Making a double or triple batch and freezing them can give you breakfast for a few weeks for a few minutes of investment.
Here’s the Banana Muffin recipe:
Ingredients
- 1 1/2 cups white whole wheat flour
- 1 1/2 tsp baking powder
- 1/4 tsp baking soda
- 1/4 cup egg whites
- 1 cup mashed bananas
- 1/2 cup sugar
- 1/4 cup Splenda
- 3 tablespoons vegetable oil
- 2/3 cup skim milk
- 1 lemon, grated peel
Instructions
- Preheat oven to 400 degrees. Spray muffin tins with non-stick cooking spray.
- In large bowl, stir together flour, baking powder and baking soda.
- In a medium bowl, beat egg whites slightly and stir in bananas, sugar, Splenda, oil and lemon peel. Add to flour mixture stirring just until combined. Fill muffin cups 2/3 full.
- Bake for about 18 minutes, or until tops are lightly browned. Allow to cool for 5 minutes and then turn out of pans. Serve warm or refrigerate/freeze for later use.
Servings: Serves 12
Calories: 130; Fat: 3.7 g; Sodium: 87; Carbohydrates: 22.8 g; Fiber 2.2 g; Sugar: 9.9g; Protein 2.9 g
Thanks to the gang at Food and Health Communications for the yummy recipe!
