Tip: Banana Nut Muffins for Bodybuilders

Store-bought muffins are a total calorie bomb. Make these instead and get fewer carbs and calories, plus more protein.

Most people don't have a ton of time to whip up a healthy breakfast. This often leads them to making a pit stop at a drive-through or convenience store on the way to work. It also leads to twice as many calories. Take Starbucks for example. Their banana nut muffin has 420 calories, 22 grams of fat and 52 grams of carbs.

Try these instead. They have no added sugar, healthy fats, and have added protein. Which means you won't have a lethargic sugar crash two hours later. The best part? If one muffin doesn't cut it, you can have two or three and still keep your calories well below that Starbucks muffin.

These have 80 calories each, 5 grams of protein, 2.5 grams of fat, and 7 grams of carbs.



  • 3 Ripe bananas
  • 4 Egg whites
  • 3/4 Cup unsweetened apple sauce
  • 1/4 Cup Walden Farms pancake syrup
  • 1 Teaspoon baking powder
  • 1 Teaspoon baking soda
  • 1/4 Teaspoon sea salt
  • 3 Tablespoon cinnamon
  • 1 Scoop vanilla Metabolic Drive® Protein
  • 1-1/2 Cup Bob's Red Mill low carb baking mix
  • 1/4 Cup Splenda (the kind made for baking that's equal to sugar, cup for cup)
  • 1/2 Cup crushed walnuts

Muffin Pan


  1. Preheat oven to 375 degrees Fahrenheit.
  2. Place 12 muffin liners into a muffin tin. Spray with cooking spray and set aside.
  3. In a large mixing bowl mash your bananas with a fork but leave them a little lumpy. Add egg whites, apple sauce, syrup, and vanilla extract. Then lightly mix everything together.
  4. In a separate mixing bowl combine all of your dry ingredients and stir them together well.
  5. Gently mix both bowls together but don’t over mix. Only mix until a lumpy batter forms.
  6. Evenly disperse the batter into your muffin tins and bake for 22 minutes. Let cool for 5 minutes before eating.