F-Factor

20/20 Pecan Pie Muffins

A big round of applause to Mercy Rakow of @mercypie for being the runner up of our 2020 Muffin Mania Contest with this delicious recipe! 

INGREDIENTS (serves 6):

MUFFINS

  • 1 cup (4 scoops) 20/20 Vanilla Fiber/Protein Powder
  • 1/3 cup milled flax seed
  • 1/3 cup wheat bran
  • 2 Tbsp chia seeds or basil seeds
  • 2 tsp baking powder
  • 1 tsp stevia (optional)
  • ½ cup Greek yogurt
  • 6 egg whites
  • 1 ripe banana, mashed
  • 2 tsp coconut oil

FILLING

STREUSEL TOPPING

  • 12 pecan halves
  • Stevia for sprinkling (optional)

PREPARATIONS:

  1. Preheat oven to 400°F. Coat a standard sized 12-cup muffin tin with nonstick cooking spray (recipe yields 12 large muffins). Set aside. 
  2. Mix all dry ingredients together in a bowl. Set aside.
  3. In a separate bowl, mix all wet muffin ingredients together, including the banana. Pour dry ingredients in and whisk until a well combined, lump-free batter is formed. 
  4. Fill prepared muffin tins 1/3 full with the muffin batter. This should only use about half of the batter. Set remaining batter aside.
  5. Combine filling ingredients in small bowl with fork. Divide filling mixture among muffins, layering on top of batter in tin.
  6. Pour remaining batter in muffin tins, filling each cup ¾ of the way full.
  7. Place pecan half on each muffin, and sprinkle stevia if using. Place in oven to bake for 15-20 minutes, or until muffins are golden brown.

 

NUTRITIONAL CONTENT PER SERVING
Serves 6, 2 muffins per serving (recipe yields 12 large muffins) – This is a Step 1 Approved Recipe. 

PER SERVING:

  • FOR JOURNALING ON THE F-FACTOR DIET: 23g carbohydrate, 14g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 311 calories, 25g protein, 23g carb, 14g fiber, 9g net carb, 4g sugar, 21g fat, 6g sat fat, 254mg sodium 

 

PER MUFFIN:

  • FOR JOURNALING ON THE F-FACTOR DIET: 12g carbohydrate, 7g fiber
  • ACTUAL NUTRITIONAL CONTENT PER MUFFIN: 156 calories, 13g protein, 12g carb, 7g fiber, 5g net carb, 2g sugar, 11g fat, 3g sat fat, 127mg sodium

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