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This is a recipe I adapted from From Fries to Fit because it sounded all sorts of delicious and it is fall and I love pumpkin.  With no further ado, here’s my adaptation of it.

  • 8 Large Egg Whites
  • 2 Cups Canned Pumpkin (I used Libby’s because it always tasted the best to me)
  • 1 Cup Oat Flour (I took Quaker Oats and put them in a food processor.  It took about 3 cups of Oats to make the 1 cup of Oat Flour)
  • 2 Tsp Vanilla Extract (I used McCormick’s because it’s available and plentiful.   Any kind should suffice)
  • 4 Tbsp Honey (any kind, even the kind in a bear :P)
  • 4 Scoops Vanilla Protein Powder (I used the Stop & Shop brand at 110 Calories a scoop with 20 grams of protein!)
  • 1 Tsp Pumpkin Pie Spice
  • 1/2 Tsp Cinnamon
  • 1 Tsp Baking Powder
  • 1/2 Cup Crushed Walnuts (optional)
  • 2 Tbsp Butter (for allowing the muffins to slide out of the tin)

And here’s the recipe instructions, with pictures!

  1. Preheat Oven to 350 F.
  2. In a bowl or large measuring cup, mix pumpkin, egg whites, honey, and vanilla extract.
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  3. In another bowl, whisk together protein powder, oat flour, spices, and baking powder.  Get it as consistent as you can.
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  4. Add the wet ingredients to the dry ingredient and whisk until smooth and consistent.  If you used my method for the oat flour this will take some time and may not look 100%.  It will be ok though! Just avoid clumps and pockets.
    2013-10-05 18.17.34
  5. Apply some butter to the inside of each tin in your muffin tin.
  6. Pour the mixture into your baking tins.  I used about 1/3 cup per tin.  You want it to fill the tin about 2/3 of the way to the top.
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  7. Top with nuts if desired (as seen in the above picture)
  8. Bake for about 8 minutes, and rotate the baking tin in the oven 180 degrees.
  9. Bake additional 8 minutes, and test by poking the top with a tooth pick.  If it comes out clean, you’re done!  If not, bake an additional 2-3 minutes.
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  10. Use a knife to get the edges clean of the tin, and the rest should just pop out!  I learned the hard way about using the butter, I nearly ruined my first batch of muffins because they wouldn’t come out of the pan.

Enjoy these tasty, low-calorie, protein and pumpkin packed muffins!

160 Calories, 8 grams of fat, 10 grams of protein, 20 grams of carbs (3 grams of fiber, 7 grams of sugar) ~ 5 points.

Pumpkin Protein Muffins

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A simple & quick recipe for Tilapia and Arugula.

Necessary Ingredients:

For the fish itself:

  • 4 Filets of Tilapia (~1.5 pounds total)
  • 1/4 Cup Olive Oil
  • 2/3 Cup Flour
  • 1/3 Cup Parmesan Cheese (grated)
  • 1 Tsp Dried Parsley
  • 1 Tsp Dried Oregano
  • Garlic Salt
  • Pepper

For the salad:

  • 6 Cups of Arugula (~1 bag of Dole Arugula)
  • 3 Tbsp Lemon Juice
  • 1 Tbsp Olive Oil
  • 1/2 Tsp Garlic Salt
  • 3 Tbsp of Parmesan Cheese

Directions:

For the salad:

  1. Mix Lemon Juice, Olive Oil, and Garlic Salt until it is a uniform mixture.
  2. Take the mixture and pour it gently over the arugula.
  3. Mix with your hands until the arugula is coated with the dressing.
  4. Pour on half of Parmesan Cheese.  Mix it in.
  5. Pour on the other half of the Parmesan Cheese.  Mix it in also.  This ensures an even sprinkling. 🙂

For the fish:

  1. Pat the Tilapia dry with paper towels.
  2. Mix the flour, Parmesan cheese, oregano, and parsley.
  3. Season the tilapia lightly with Garlic Salt & Pepper.
  4. Dredge the tilapia in the flour mixture.
  5. Heat the olive oil in a non-stick skillet until it sizzles when you drop water into it.
  6. Place the tilapia in the skillet and cook on first side for 2.5-3 minutes (until the edges start to brown, that side will be browned and crispy!)
  7. Flip the tilapia and cook on the other side for 2.5-3 minutes (again until the edges start to brown, so both sides will be browned and crispy!)
  8. Place the tilapia on a paper towel and let it cool off for a minute or two before placing the fish on top of the salad.

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Enjoy! 🙂