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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 173.1
  • Total Fat: 7.4 g
  • Cholesterol: 17.5 mg
  • Sodium: 225.3 mg
  • Total Carbs: 19.2 g
  • Dietary Fiber: 2.8 g
  • Protein: 8.7 g

View full nutritional breakdown of High-Protein, Low-Sugar Blueberry Muffins calories by ingredient
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High-Protein, Low-Sugar Blueberry Muffins

Submitted by: SP_STEPF
High-Protein, Low-Sugar Blueberry Muffins

Introduction

Just one of these muffins packs nearly 9 grams of protein! Pack one of these sweet, moist and delicious treats in your gym bag for a post-workout snack. Just one of these muffins packs nearly 9 grams of protein! Pack one of these sweet, moist and delicious treats in your gym bag for a post-workout snack.
Number of Servings: 12

Ingredients

    1 cup soy milk
    1 teaspoon apple cider vinegar
    1 cup whole-wheat flour
    1/2 cup Pure Protein® Plus, French Vanilla Flavor
    2 teaspoons baking powder
    1/2 teaspoon baking soda
    1/4 teaspoon salt
    1 teaspoon cinnamon
    1 teaspoon vanilla extract
    1/3 cup canola oil
    1/3 cup sugar
    1 1/2 cups partially frozen blueberries*

    Note: I used wild blueberries, which are smaller, so I didn't thaw them. With regular blueberries, remove them from the freezer an hour or so before you plan to use them.

Tips

Use any kind of protein powder you prefer. If you use a flavored variety, you can omit or reduce the sugar.
The protein powder is barely noticeable in this recipe, but do allow the muffins to cool or they will crumble.
You can also swap half of the whole-wheat flour for oat flour, which you can make yourself by placing oats in a blender until they form a powder.


Directions

Preheat the oven to 375 degrees F.

Combine the soy milk and vinegar in a glass measuring cup, then stir and set aside.

Combine all the dry ingredients in a large mixing bowl. Create a well in the middle of the bowl. Add the wet ingredients, except for the berries, and stir just until combined. Fold in the berries.

Spray a muffin tin liberally with nonstick cooking spray, or use paper liners.

Using a tablespoon or a cookie scoop, fill each well of the muffin tin 2/3 full.

Bake 22-25 minutes, until a toothpick inserted in the middle comes out clean.

Allow to cool before serving, and refrigerate in a covered container for up to one week.

Serving Size: Makes 12 muffins.






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Member Ratings For This Recipe

  • KINDCUPCAKE


    77 of 79 people found this review helpful
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    By substituting unsweetened applesauce for the oil, you can lose the fat altogether. The muffins will be much more flavorful and moist. Use paper liners so you don't have to grease the muffin tin, which will keep the muffins fresher longer. - 4/23/12

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  • PUDLECRAZY


    47 of 53 people found this review helpful
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    I have to say, I don't get it when people fuss about soy milk, flour with gluten, etc. The soy milk makes it vegan. Not everyone needs gluten free. If you don't like or can't use, soy milk, wheat four, etc. substitute instead of criticizing the recipe. - 4/23/12

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  • THAI_DYE

    Incredible!
    22 of 22 people found this review helpful
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    I used cocoa flavored protein powder that I had on hand so I dropped the sugar down to 1/8 c. Also subbed apple sauce for the canola oil - I keep the protein I need but drop the calories down to a little over 100. Very delicious and easy breakfast and/or workout snack! - 4/24/12

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  • PATIENCE29607

    Incredible!
    21 of 22 people found this review helpful
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    I think this recipe was great, you can always use bobs redmill gluten free oats for this recipe . I used all fruit jam instead of sugar, coconut oil, almond milk with no vinager, and ginger instead of cinnamon. - 4/11/12

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  • YANKEEGAL1957


    18 of 18 people found this review helpful
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    I have been using silicone baking cups and dishes for quite a while. This eliminates using oils and paper liners. Mine come out so easily. I let them sit about 3 minutes and then remove the muffins and place on a rack if they aren't going to be eaten immediately so they don't sweat and become soggy. - 4/24/12

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  • SOXYINMO

    Incredible!
    14 of 14 people found this review helpful
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    I'm not sure why everyone was dogging these muffins so much, they are WONDERFUL! I halved the recipe since it's just 2 of us, and DID only need to cook them for about 18 minutes, but they are very flavorful for my brunch today, and I will definitely be taking them for a post-workout boost this week. - 4/15/12

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  • THATA1414

    Very Good
    13 of 13 people found this review helpful
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    I replaced the soy milk with skim milk and used whey protein (because it was what I could find at the store). They turned out pretty well. - 4/14/12

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  • BRUCEDOUGLAS


    12 of 14 people found this review helpful
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    @PSKIPPY7811 you missed the point of the recipe, that it includes protein powder and is a creative way to incorporate protein powder into the daily diet. - 4/6/12

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  • LMARRYAT

    Incredible!
    10 of 11 people found this review helpful
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    I really loved these muffins! I substituted 1/4 soy flour & 3/4 cup wheat flour, almond milk (minus the vinegar), vanilla protein powder, 1/3 unsweetened applesauce & 2Tbls +2 tsp of Truvia(sugar), 1C blueberries - made 14 muffins and came out to be 61 cal, 5 Protein,10 Carbs, .5 fat,.8 fiber & 39 - 9/3/12

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  • JHERI11

    Very Good
    9 of 10 people found this review helpful
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    These are excellent. I cannot rate the recipe as is because I did sub the milk with almond milk and used regular flour. I also cut the sugar since I used vanilla flavored protein powder. But as a basic recipe with super easy substitutions/different flavor options, it's pretty awesome. :) - 7/27/12

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  • LITTLEBITT65

    Very Good
    6 of 7 people found this review helpful
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    I used soy protein powder and half oat flour so they wouldn't be so heavy. My grandson, the champion blueberry muffin-eater, is four years old and LOVES them. It's a great way to sneak in more protein and snack without extra sugar. - 1/4/13

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  • GJCAB09

    O.K.
    6 of 8 people found this review helpful
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    Substituted applesauce as mentioned, taste is OK but I really don't know what I'm doing when it comes to baking this "healthy" stuff, and the texture always turns out "odd" and is a bit off-putting when compared to the muffins I'm used to. May make again but doubt I'll be rushing to do it. - 5/25/12

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  • PINKHAIREDMOM


    6 of 9 people found this review helpful
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    Gonna try these Sunday. I don't do soy either due to kid allergies, but unsweetened almond milk is less calories anyway. - 4/20/12

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  • SPUNKYREDHEAD84

    Very Good
    5 of 5 people found this review helpful
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    This was my second time making these and this time I think they turned out a bit better, I folded the blueberries a bit nicer..so yummy and healthy too! - 6/13/12

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  • STUTLERTONI

    Incredible!
    5 of 6 people found this review helpful
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    I'm not going to lie, I used chocolate chips in place of blueberries. Delish!

    BTW I only did 3/4 cup chocolate chips and completely by accident left out the oil all together, whatever, it worked wonderfully!

    I ordered the brown rice powder on Amazon for about $8. It's a huge tin - 5/18/12

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  • RDUHLIR

    Incredible!
    4 of 4 people found this review helpful
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    Substituting applesauce made the muffins amazing. Thank you for the recipe. Mine were a little deflated, but I am giving you 5 stars anyway because they tasted awesome! Thanks for the recipe! - 3/9/13

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  • MEGANFRITZ


    4 of 5 people found this review helpful
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    Do you use the same amount of unsweetend applesauce as you would have used for the oil? - 5/15/12

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  • SUGARSMOM2


    4 of 6 people found this review helpful
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    I WAS PUT BACK BY THE USE OF SOY MILK . NEVER USED IT BUT HAVE FOUND IT TO BE GREAT . A WHOLE NEW WAY OF EATING . GIVE IT A SHOT . - 4/11/12

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  • OSANII

    Incredible!
    3 of 3 people found this review helpful
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    These were great! Not too sweet, which I love. I used almond milk instead of soy and fresh blueberries instead of frozen. Wondering though if using eggs instead of protein powder would give it the same protein kick (for those of us who are not vegan). Thanks for the delicious healthy recipe! - 7/12/12

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  • TANGOEVELA


    3 of 4 people found this review helpful
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    wondering about gluten free flours here. I have many straight up gluten free flours, plus a couple of mixes Bob's Red Mill and Pamela's. I will try my own experiment and report back. Has anyone else tried this with gluten free options? I love this idea, protein is one thing I am short on regularly. - 4/5/12

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  • ELLELL2012


    2 of 2 people found this review helpful
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    when you go to this recipe for a makeover, it lists 8 servings of brown rice protein powder. when I change it to grams it takes over 400grams of protein powder to equal the nutritional analysis of 8 servings. My container of protein powder is only 230g.so something is VERY WRONG with the analysis. - 1/20/13

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  • JOYFLNOISE

    Incredible!
    2 of 2 people found this review helpful
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    Excellent! Freeze and defrost in microwave well too! - 1/16/13

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  • PATRICIAANN46

    Incredible!
    2 of 2 people found this review helpful
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    I used applesauce in place of the canola oil and Agave in place of the sugar and loved the muffins. - 4/23/12

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  • ANH11389

    O.K.
    1 of 2 people found this review helpful
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    I didn't love these.. seemed too dry and bland. Don't know if it was just me, but I could taste the powder too much. - 2/13/13

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  • GREASE31

    Incredible!
    1 of 2 people found this review helpful
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    I luv this recipe, it sounds just perfect. - 10/17/12

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  • FROGGIE13777

    Incredible!
    1 of 1 people found this review helpful
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    used regular flour and Eas protein powder. - 5/16/12

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  • RETURNTOTHIN


    1 of 1 people found this review helpful
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    could you use coconut oil, instead of canola oil? Have you tried that? or Flax oil, both are healthier. Wonder if they would work? Have you tried it with any other fruit? Blueberries are great for sure, I'm just curious. What about coconut milk or almond milk, instead of soy? - 4/11/12

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  • BAREFOOTDIVA

    Incredible!
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    Such a good way to sneak in extra protein! - 5/2/13

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  • COUNTRYGIRL225


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    This sounds good I will try it. - 4/24/13

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  • KLUTZY68


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    What is this obsession with photos I see so much of? Not everyone is able to post a pic from their home and may have to find something from the internet. The recipe is what it is, picture or not. Geez, be grateful that someone was nice enough to take the time to post it! - 4/24/13

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  • PATKEEF1


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    I'm going to try this in my muffin top pan - 4/24/13

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  • RICKLASLEY

    Incredible!
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    Here's the basic recipe. I didn't have any blueberries or rice protien powder, so I subbed strawberries and whey protien strawberry powder at these amounts. Also switched the oil with applesauce. Pretty good, but needed to bake a few more minutes. Oh, and almond milk for soy. - 4/24/13

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  • LONGCRL


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    I'm trying to find recipes avoiding sugar, wheat and oil. So any hints on making muffins and scones come out well with coconut oil, agave syrup and gluten-free flour? I've tried all sorts of combinations and the texture is no good, nor is the flavor. - 4/23/13

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  • SHILLEE

    Very Good
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    Yummmm-O - 4/23/13

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  • MRSSHUBIE


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    Can you make these without the vinegar and if so, do they turn out OK? - 4/23/13

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  • ALIZAHH


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    Can you mamke these without the protein powder? - 4/23/13

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  • BUDDACUP


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    These are very good although I did change a few things-
    For the soy milk I used vanilla
    I used promasil vanilla protein powder instead of brown rice protein powder
    Substituted canola oil for apple sauce
    Substituted sugar for stevia
    Substituted frozen blueberries for frozen mixed berries - 4/12/13

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  • LYHANCOCK

    Incredible!
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    These look great and I'm going to make them, but I agree with ELLELL2012 - I don't see how they are getting 10 g protein. My calculations come up with half of that. - 4/2/13

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  • ILUVAZHEAT


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    Ok, when you say substitute applesauce for the oil how much applesauce do you mean? - 3/25/13

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  • LEESCHAUBGREEN


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    this recipe was good but could be better (that from my 8 year old daughter). Anything she likes, with the nutrients this has, is great by me! - 3/16/13

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  • PINK4YOUTOO


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    Can you use regular milk with the same results? - 3/9/13

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  • SMARTOAK


    0 of 2 people found this review helpful
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    So why is the photo of white flour muffins, and nothing to do with the recipe (yet again)? - 2/12/13

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  • GREENELIGHT


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    The whole point of the comments section is to voice your opinion of the recipe. If you don't like it, as is, and want to substitute other ingredients AND share your critique with others, please do. Why get upset because someone has a different idea? - 2/2/13

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  • KILLIANSPIN


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    NUTRITION INFO INCORRECT! There are only about 6g of protein per muffin. I substituted a few things. When I entered my ingredients into the recipe calculator, my muffins had half as much protein as these. So I checked the protein of each ingredient in this recipe. It only adds up to 6g each. - 1/19/13

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  • NEWSTART01


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    I don't bake very often so I made the mistake of thinking the "t" was for table spoon verus "tsp" as I'm used to seeing. So you can imagine they were awful. The second attempt was much better. I also used the applesauce for substitue of oil. - 1/14/13

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  • MRSTOY1212

    Very Good
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    Great taste! Not sure what I did wrong, but all of the blueberries sunk to the bottom of the muffins, making the bottom 1/3 purple. I used frozen blueberries, partially thawed. Probably could get by with 2TBSP of Truvia as they were definitely sweet enough. Felt like a naughty indulgence :) - 12/27/12

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  • RACINGTOLOSE2


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    What is a good substitute for soy ? - 11/30/12

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  • WIGGIESMOM


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    has anyone tried using textured vegetable protein for the protein flour? we found some at 65 cents/pound, and are going to try replacing some more pricey meat products with it. - 9/7/12

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  • RENIESSPARKIN

    Incredible!
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    Ooohhh, I want some right now with a big glass of Lactaid milk ff. It would really hit the spot. Thanks. - 7/5/12

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  • ASHLEYRCR


    0 of 2 people found this review helpful
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    The pic looks good but i am replacing the sugar with blonde coconut/palm sugar (low glycemic index sweetener), canola oil and soy milk will be replaced with real butter or another healthy fat and coconut milk. I don't have any protein powder but will try and add an egg or 2 in place of it. - 6/1/12

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  • MAMABOARDLEY


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    Puddlecrazy,Some of us need to substitute and find it helpful that someone else has already tried the recipe with alternatives, since using alternatives don't always work. There is more science involved than throwing ingredients together when accommodating allergies. - 6/1/12

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  • STARTINGINLIMBO

    Good
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    I just had a couple of these for breakfast. They are not beautiful, but they are a nice size! I think it's a little strong flavor -on the wild side, but oat instead of w w flour, and applesauce instead of oil would tame it I would think. Love the variety this brings for getting protein into my day. - 6/1/12

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  • DKETZER


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    I can't wait to make these. I too will be using a few substitutions but looking forward to a yummy on the go treat that is low in calories and fat!!! - 5/15/12

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  • MAYA791


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    yum yum.i'm so gone bake it tomorrow morning - 5/15/12

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  • DR_DEEPA

    Very Good
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    Healthy Snacks - 4/24/12

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  • CHRIS3874

    Very Good
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    cider vinegar who'd have thought. - 4/23/12

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  • KATHRYNLP

    O.K.
    0 of 1 people found this review helpful
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    Bet ya can't eat just one! LoL - 4/23/12

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  • NILBOGGER

    Good
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    Not bad. Mine didn't rise very high but it could have been due to my baking powder. - 4/20/12

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  • 8CAROLINE97


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    I plan to make this--my first time to try a recipe from Spark! I noted all the comments below and might try a few sustitutions--only because some of the ingredients are unfamiliar. Hope it works! - 4/15/12

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  • PERSEPHONE82

    Very Good
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    Very good, I found I didn't need to cook them for anywhere near 22 minutes (18) but that might be my muffin tin.

    Also, by my calculation there's 1 1/3 teaspoons of sugar, not less than a teaspoon (quibble! I know!)
    1 cup contains 48 tsp. 48 * 1/3cup = 16 tsp
    16/12 muffins = 1.33 tsp/muffin - 4/11/12

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  • KAYLSLYNN

    Incredible!
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    I WANT TO TRY SOUNDS GREAT - 4/11/12

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  • LOUISE404


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    Hi,
    Where would I buy the brown rice protein powder? Also can the protein be replaced with anything else, like ground flax. - 4/11/12

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  • RUNBYME2


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    Awesome! - 4/11/12

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  • GROENENDYK


    0 of 1 people found this review helpful
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    Yes,I,d be interested in gluen free options to this recipe as well. - 4/5/12

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  • JOEMARCHESANI

    Good
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    Some sacrifice in texture, but definitely offset by the gains in healthfulness. - 4/4/12

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  • SOARINGPHOENIX


    1 of 1 people found this review helpful
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    i used olive oil instead but made a double batch using frozen strawberries sliced along with strawberry whey protein powder. I think they will turn out fine. - 4/29/12

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  • PINGADING

    Incredible!
    1 of 1 people found this review helpful
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    Very good - whole family liked it. I even cut the sugar to nothing and it was still a success. - 4/24/12

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  • SHIRLEY721


    1 of 1 people found this review helpful
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    5 of course-love muffins - 4/23/12

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  • LSIG14

    Incredible!
    1 of 1 people found this review helpful
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    Awesome - especially with raspberries! I did substitute Skim Milk for the Soy because of thyroid. - 4/23/12

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