Coconut Oatmeal Muffins
Written by Amanda Ennett
I love fast nutritious food in the morning. I also have a total sweet tooth. This recipe is perfect for satisfying both! With the protein powder and ingredients I used, each un-topped muffin is approximately 150 calories.
- Each muffin contains 17 grams of wholesome, complex carbs which will help fuel you through the morning and bring glucose to your brain. 2.5 grams of those carbs are fiber which will help your digestive system and keep you fuller longer.
- My muffins have 8 grams of protein each. Protein will also help keep you fuller for longer and fuel your muscles. Having protein at each meal will keep your metabolism burning hot.
- Finally, each muffin contains about 6.5 grams of healthy fats. The fat from coconut oil doesn’t circulate in your blood stream like normal fats. It is delivered directly to the liver where it can be turned into immediate fuel.
You can use whatever form of sweetener you prefer (honey, stevia, coconut sugar). I used Ideal brand brown sugar because it is made from xylitol which is natural and good for your teeth.
To add further versatility, you can use your preferred milk. I just happened to have almond on hand today.
Finally, top with your favorite wholesome toppings! This is a great time to add super foods such as fresh berries, dried goji berries, chia seeds, nuts and seeds, unsweetened coconut and even a little dark chocolate.
- 2 egg whites
- ¼ cup melted coconut oil
- 1 cup Ideal brown sugar
- ½ cup applesauce
- 1½ cups milk (I used unsweetened vanilla almond)
- 2 tsp. vanilla extract
- ½ tsp. salt
- 1 tbsp. ground cinnamon
- 2 large scoops vanilla protein (optional)
- 3 cups old fashioned rolled oats
- 2 tsp. baking powder
Preheat the oven to 350 degrees. I set my coconut oil jar on the stovetop to melt the oil. Spray a muffin tin with cooking spray or line with muffin liners.
In a large bowl, whisk room temperature eggs, melted oil, and brown sugar until sugar is dissolved. Add the applesauce, milk, vanilla, salt, and cinnamon. Whisk until well combined. Stir in the oats, protein powder, and baking powder.
Fill the muffin tin with ¼ cup of the oat mixture in each muffin cup. Push your toppings down slightly into the oat mixture with a spoon.
Bake for 30 minutes. Be sure to let them cool before eating, you’ll want to devour the whole muffin but burn your tongue in the process!
Happy eating! In health,
By Amanda Ennett
At home, this mom and busy wife doesn’t let daily stress stop her from eating clean and training hard. On the job, Amanda uses her BS in Exercise Science to aide physical therapy patients and transform her personal training clients. On her off time, she loves to write about her main passions: nutrition and healthy living. Amanda considers herself a self-proclaimed health fanatic living by the mantra “let thy food be thy medicine.”
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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury.
It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.
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