Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

High-Protein Blueberry Muffins

MAKES 12 MUFFINS / PREP: 15 MINUTES / COOK: 15 MINUTES / TOTAL: 30 MINUTES

You may be missing your typical fluffy, bakery-fresh blueberry muffins, which melt in your mouth but are loaded with sugar. Here is a healthy muffin that satisfies your taste buds and helps you hit your protein mark. Typical sugary blueberry muffins give you an energy rush and subsequent drop, leaving you craving more. These tasty baked goods will fill you up without the crash and burn from too much sugar.

1½ cups whole-wheat pastry flour

¾ cup unflavored protein powder

2 tablespoons ground flaxseed

1½ teaspoons baking powder

1 teaspoon ground cinnamon

½ teaspoon baking soda

1 cup unsweetened applesauce

½ cup low-fat plain Greek yogurt

2 tablespoons honey

1 teaspoon vanilla extract

1 teaspoon freshly grated lemon zest

3 egg whites

1 cup blueberries, fresh or frozen and thawed

1 Preheat the oven to 350°F. Prepare a 12-cup muffin tin with paper liners and set aside.

2 In a medium bowl, mix together the flour, protein powder, flaxseed, baking powder, cinnamon, and baking soda.

3 In a large bowl, mix together the applesauce, yogurt, honey, vanilla, and lemon zest. Add the egg whites, and gradually stir until just combined.

4 Add the flour mixture to the wet mixture, and stir until just combined. Gently stir in the blueberries.

5 Spoon the batter into the muffin cups, filling them three-quarters full.

6 Bake for 10 to 15 minutes, or until a toothpick inserted into a muffin comes out clean.

7 Place the muffin tin on a wire rack to cool before serving the muffins.

Ingredient tip: I love to experiment with muffin and quick bread recipes. I switch around ingredients depending on what I have or what’s in season. Try frozen strawberries or cherries. Add ground hemp seed instead of flaxseed. You can even try adding pureed pears (look for baby food) instead of applesauce.

Per Serving (1 muffin): Calories: 181 Total fat: 1g Sodium: 163mg Total carbs: 32g Sugar: 8g Fiber: 5g Protein: 12g

Post-Op Servings

image 1 muffin