I needed something of a comfort food recently. It was about that time to experiment on my high carb day to come up with the perfect baked treat to warm my tummy. What better comfort goodies than apple pies and banana muffins? Those are my two favorite treats when I’m craving something a little more rich than just a measly old cookie.
It’s important even on a high carb day that I stick to my clean diet and also maintain my calorie limit. These treats had to have plenty of protein as well because my diet is still mainly a high protein diet. And then there’s my gluten allergy. So to make them gluten free I used old fashioned oats and to make them dairy-free, almond milk of course. They couldn’t contain much sugar either, so I replaced any sugar with Stevia drops and banana. To cut the fat down as well, I replaced butter with applesauce. These two recipes contain no more than 2g of fat, 3g of sugar and are also low sodium.
The best part? A whopping 10g of protein per serving for the pie! 6g for each muffin! And for a couple rich and moist desserts, that sounds like a winner to me! So here they are: Mini Oatmeal Apple Pie and Banana Blueberry Protein Muffins!
Mini Oatmeal Apple Pies:
makes 4 servings, 4, 1-cup souffle ramekins
(Approx nutritional facts per pie: 125 calories; 1.5g fat; 20mg sodium; 18g carbohydrates; 10g protein, 3 g sugar, 2.5g fiber)
1 medium apple, diced
1 cup old fashioned oats
1 scoop vanilla whey protein powder
2 egg whites
1/2 cup plain coconut milk yogurt (I used the SO Delicious! Brand, but you an use greek yogurt if you aren’t dairy-sensitive)
1 tsp cinnamon
15 drops of vanilla stevia liquid sweetener
1/8 tsp baking powder
Preheat oven to 350 degrees F. Insert all ingredients into a blender and blend until smooth. Pour mixture into each of the four souffle ramekins until about 2/3 full. Drop a little extra diced apple on top, sprinkle some cinnamon and bake for about 30 mins. Let cool, serve, and feel the warm tummy goodness!
Banana Blueberry Protein Muffins
1 ripe banana
1/2 cup blueberries
3/4 cup egg whites
4 oz coconut milk yogurt (greek if you’re not dairy-sensitive)
3/4 cup old fashioned oats
2 scoops of vanilla whey protein powder
2 tbsp Truvia or Stevia
2 tbsp applesauce
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
Preheat oven to 350 degrees F
Line a muffin tin with foil muffin cups (must be foil, or you’ll have half a muffin after trying to remove it)
Place all ingredients in a blender and blend until smooth. The blueberries should distribute pretty evenly, just make sure you remove any stems.
Pour the batter evenly into each muffin cup until about 3/4 full
Bake for about 18 minutes. Test with toothpick.
SideNote: This recipe was adapted from the Banana Bread Protein Muffins Recipe on Dashing Dish (www.dashingdish.com), another recipe blogger named Katie who is extremely talented when it comes to healthy dessert alternatives. You’ll probably see some future adaptations of her recipes here on Every Which Whey.
I hope you all enjoy these delicious desserts. Clean eating doesn’t have to be miserable or restrictive and sometime you just need a treat. And if you can get creative, you can find all sorts of natural and amazing alternatives to your own favorites. I’m always up for suggestions of course, so send me your favorites, and I’ll do my best to recreate those here, with healthy and allergen-free substitutions.
To Your Health,