SERVES 8 • PREP TIME: 15 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGETARIAN
30 MINUTES OR LESS
Muffins are typically high in refined sugars and lack satiating protein, causing a sugar spike and hunger shortly after eating. This recipe packs in complex carbohydrates, dietary fiber, and protein to keep your blood sugar balanced and your stomach happy. It is soft, spongy, and deliciously sweetened with loads of apples, a couple chopped dates, and cinnamon and cardamom. Enjoy these warm so you can enjoy the apple pie–like scent, texture, and taste. Try swapping the cardamom for pumpkin spice, which is typically a combination of cinnamon, nutmeg, and cloves.
1¾ cups whole wheat flour
½ teaspoon baking powder
2 tablespoons cinnamon
1½ teaspoons cardamom
3 whole eggs
¾ cup low-fat, plain Greek yogurt
¾ cup unsweetened applesauce
3 large dates, chopped
3 cups Gala apples, peeled, cored, and cut into bite-size pieces
1
.
Preheat the oven to 400°F. Line a muffin tin with 8 muffin liners.
2
.
In a medium mixing bowl, combine the flour, baking powder, cinnamon, and cardamom.
3
.
In a large mixing bowl, combine the eggs, Greek yogurt, applesauce, and dates.
4
.
Using either a spatula or hand whisk, fold half of the dry ingredients into the full bowl of wet ingredients, then fold in the other half. Stir in the apple pieces until evenly distributed throughout the batter.
5
.
Divide the batter evenly into the prepared muffin tin. Bake for 15 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Store in an airtight container in the refrigerator for up to a week. Warm in the microwave in 15-second increments.
Per serving:
Calories: 168; Total fat: 3g; Saturated fat: 1g; Cholesterol: 63mg; Sodium: 63mg; Potassium: 214mg; Magnesium: 45mg; Carbohydrates: 30g; Sugars: 8g; Fiber: 5g; Protein: 8g; Added sugar: 0g; Vitamin K: 2mcg