Fast High Protein Oat & Whole Grain Apple Muffin

We’re big believers in a good breakfast to get our day started right. It’s easy to fall into a trap of just grabbing a bowl of cereal or toast before dashing out the door. But with a little planning, you can prepare a protein-packed, nutritious and tasty muffin that will keep you filled and energized all morning.

We were inspired by this recipe from the wonderful young entrepreneurs at Love Grown Foods. We adore their products, vision, and spirit. Their Hot Oats Cups and Super Oats Packets are great for travel — all you need is a microwave or even a coffee maker in your hotel room and a little imagination to get a wonderful breakfast.

 Save time by preparing the dry ingredients the night before.

Save time by preparing the dry ingredients the night before.

Alas, we can’t find their Super Oats Packets in our local grocery stores anymore (bummer!), so we set out to replicate what they did using a packet of gluten free, unsweetened oatmeal and whole grains from our local Trader Joe’s. Each packet contains oats, quinoa flakes, chia seeds, flax seeds, and amaranth.

 Mix the liquid egg whites and apple sauce, then stir. It's a no-brainer.

Mix the liquid egg whites and apple sauce, then stir. It's a no-brainer.

You can make the dry ingredients for this recipe the night before so that you can have a delicious muffin in minutes. It’s a microwave friendly recipe. You only need to add a half cup of egg whites and apple sauce, stir in a microwave safe container, pop it in the microwave, and presto!

 In just four minutes, you can have a delicious, piping hot muffin.

In just four minutes, you can have a delicious, piping hot muffin.

We make variations on this with bananas and walnuts, or chopped apples, or blueberries. Let your imagination run wild! This recipe will fill you with 23 grams of protein, 11 grams of fiber, only three grams of sugar, all with only 372 calories. It tastes as good as it looks. We complement it with fresh berries to make a go-to, fast-track breakfast. Give the recipe below a try. We hope you love it as much as we do.

 A smart and healthy breakfast doesn't have to take time or hard work. You'll feel energized all morning.

A smart and healthy breakfast doesn't have to take time or hard work. You'll feel energized all morning.

Fast High Protein Oat & Whole Grain Apple Muffin

Prep Time: 1 min | Cook Time: 4 mins | Servings: 1

Ingredients:

1 ea. packet Trader Joe's gluten free, unsweetened oatmeal (with whole grains).
Or, use 1/2 cup of plain oatmeal and add chia seeds, flax seeds, and quinoa flakes.

1/2 container unsweetened apple sauce

1 tbsp. raw sunflower seeds

1 tbsp. raw pumpkin seeds

1 tbsp. pumpkin pie spice

2 packets Stevia in the Raw

1 tbsp. coconut sugar

1/2 cup liquid egg whites

Directions:

Mix all dry ingredient in a pint microwave safe container. (We get our paper containers at our local Smart & Final store; you can find these at a chef’s supply store too.) 

Add and mix wet ingredients with a fork.

Microwave on high for 90 seconds. Open the door to release the stream. Microwave again for 90 more seconds. Open, then microwave again for 50 seconds.

Serve with fresh fruit.

Nutritional Info: 

Calories 372

Fat: 12 grams

Carbs: 40 grams

Protein: 23 grams

Sodium: 282

Net Carbs: 29 grams

Fiber: 11 grams

Sugars: 3 grams