3 Muffin Recipes to Substitute for Your Protein Bar

Photo Courtesy: Bri Groves

By Bri Groves, Swimming World College Intern

Eating protein after practice is essential for swimmers to rebuild muscle and keep up energy stores. Protein bars are an easy grab-and-go snack, but eating them everyday can be expensive…and boring. To add some variety to your diet (and a tasty alternative), here are three high-protein muffin recipes for your after-workout snack:

1. Banana-Oat Muffins

Photo Courtesy: Bri Groves

Total Time: 25 minutes

Ingredients:

¾ cup egg whites

½ cup low-fat plain Greek yogurt

1 banana

2 scoops vanilla whey protein powder

¼ cup sugar

1 tsp baking powder

1 tsp baking soda

¾ cup oats

Directions:

Preheat oven to 350°. Coat muffin tray with non-stick cooking spray or insert liners into 12 of the muffin compartments.
Insert the wet ingredients into the bowl, followed by the dry. Blend all of the ingredients together until a smooth opaque batter forms. Divide the batter evenly among 12 muffin containers.
Bake for 15 minutes or until you can insert a toothpick and remove it without residue.

Fun Additions:

Try adding chocolate chips, diced nuts, or dried fruit for a burst of flavor. If you’re adventurous, switch the vanilla protein powder for another flavor (try chocolate with chocolate chips for an even richer bite).

Allergy Substitutions:

Dairy: Switch whey protein powder for 2 scoops of pea protein powder. Use an equal portion of dairy-free yogurt (soy and coconut work well) or puree 1/3 cup unflavored silk tofu until smooth.

Eggs: Use 6 teaspoons of baking soda mixed with 6 tablespoons of white vinegar.

Nutrition Facts: (without the additions)

Calories: 110

Carbs: 11g

Fat: 8g

Protein: 8g

Sodium: 79mg

Sugar: 7g

2. Orange-Almond Muffins

Photo Courtesy: Bri Groves

Total Time: 30 minutes

Ingredients:

3 eggs

3 tablespoons oil

¾ cup orange juice

3 tablespoons honey

1 grated orange rind

2 cups soy flour

1 cup nonfat dry milk powder

¼ teaspoon salt

1 tabelspoon baking powder

1 cup sliced almonds

Directions:

Preheat oven to 350°. Coat muffin tray with non-stick cooking spray or insert liners into 18 of the muffin compartments.
Sift the dry ingredients in a bowl. Stir in the almonds.
Insert the wet ingredients into the bowl. Beat the eggs, oil, orange rind, orange juice and honey.
Stir the wet and dry ingredients together until it is a moist mixture. Do not over-stir the ingredients.
Divide the batter evenly among 18 muffin containers.
Bake for 25 minutes or until you can insert a toothpick and remove it without residue.

Fun Additions:

Try adding figs or dates for an old-fashioned twist.

Allergy Substitutions:

Dairy: Powdered rice milk, powdered potato milk and powdered coconut milk can be substituted equally for dry milk.

Eggs: Use 6 teaspoons of baking soda mixed with 6 tablespoons of white vinegar.

Almonds: Try adding a different sliced textural element.

Nutrition Facts: (without the additions)

Calories: 119

Carbs: 11g

Fat: 8g

Protein: 8g

Sodium: 79mg

Sugar: 7g

3. Blueberry Muffins

Photo Courtesy: Bri Groves

Total Time: 30 minutes

Ingredients:

1 cup soy milk

1 cup whole wheat flour or oat flour

3/4 cup Vanilla Whey Protein

2 teaspoons baking powder

1/2 teaspoon baking soda

1 teaspoon of Vanilla Extract

1/3 cup of sugar (you can substitute Stevia or similar sugar substitute)

1 1/2 cups of thawed blueberries

Directions:

Preheat oven to 375°. Coat muffin tray with non-stick cooking spray or insert liners into 18 of the muffin compartments.
Sift the dry ingredients in a bowl.
Insert the wet ingredients into the bowl and mix.
Stir the wet and dry ingredients together until it is thoroughly mixed.
Divide the batter evenly among 12 muffin containers.
Bake for 20 minutes or until you can insert a toothpick and remove it without residue.

Fun Additions:

Try adding chocolate chips, nuts, and other berries for extra flavor.

Allergy Substitutions:

Dairy: Switch whey protein powder for 2 scoops of pea protein powder.

Nutrition Facts: (without the additions)

Calories: 100

Carbs: 17g

Fat: 1g

Protein: 6g

Sodium: 86mg

Sugar: 8g

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