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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: STEPFANIER
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:áMakes 12 muffins.






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Member Ratings For This Recipe



  • 132 of 135 people found this review helpful
    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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  • 65 of 77 people found this review helpful
    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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  • Incredible!
    38 of 39 people found this review helpful
    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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  • 35 of 35 people found this review helpful
    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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  • Incredible!
    34 of 37 people found this review helpful
    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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  • Incredible!
    27 of 27 people found this review helpful
    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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  • Very Good
    23 of 25 people found this review helpful
    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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  • Very Good
    23 of 24 people found this review helpful
    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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  • 15 of 19 people found this review helpful
    @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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  • Incredible!
    12 of 14 people found this review helpful
    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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  • O.K.
    7 of 14 people found this review helpful
    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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  • 7 of 13 people found this review helpful
    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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  • Very Good
    6 of 8 people found this review helpful
    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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  • 5 of 6 people found this review helpful
    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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  • Very Good
    5 of 7 people found this review helpful
    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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  • Incredible!
    5 of 9 people found this review helpful
    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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  • 4 of 4 people found this review helpful
    Arrowhead mills gluten free mix would be the best for those of us with wheat allergies and gluten problems as a sub for wheat. Also if allergic to soy use rice milk, I find it tastes better than all the other milk substitutes. Coconut milk is awesome but much sweeteer. Sunflower oil for nutty taste - 7/31/13

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  • 4 of 6 people found this review helpful
    Do you use the same amount of unsweetend applesauce as you would have used for the oil? - 5/15/12

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  • 4 of 7 people found this review helpful
    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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  • 3 of 6 people found this review helpful
    To Pudlecrazy,
    People complain about soy milk, flour and lecitin because many are allergic or have had estrogen positive breast cancer. It is hard to find low-cal protein packed foods without soy. We know we can substitute, but want to get away from such extensive use of these products in. - 6/17/13

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  • Incredible!
    3 of 4 people found this review helpful
    Excellent! Freeze and defrost in microwave well too! - 1/16/13

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  • Incredible!
    3 of 4 people found this review helpful
    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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  • Incredible!
    3 of 5 people found this review helpful
    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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  • 3 of 6 people found this review helpful
    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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  • 2 of 3 people found this review helpful
    The nutritional info seems wrong. The protein was inadvertently entered incorrectly. These do not have 9g protein per muffin. - 7/2/13

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  • 2 of 2 people found this review helpful
    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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  • Incredible!
    2 of 3 people found this review helpful
    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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  • 2 of 8 people found this review helpful
    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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  • Incredible!
    2 of 3 people found this review helpful
    used regular flour and Eas protein powder. - 5/16/12

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  • Incredible!
    1 of 1 people found this review helpful
    I substituted sugar for apple and added no salt at all. The muffins came out very nice and delicious. - 8/28/13

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  • Incredible!
    1 of 1 people found this review helpful
    I substituted buckwheat flour for gluten free and used applesauce instead of oil, I used vanilla whey protein so I reduced the sugar amount in half but used agave instead of sugar
    They were delicious. - 7/27/13

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  • Good
    1 of 2 people found this review helpful
    Taste good, but not really high protein. I entered this into my Cook N software and only got 2grams of protein per muffin. - 7/10/13

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  • Bad
    1 of 9 people found this review helpful
    These are not healthy!- substitute soy milk for unsweetened almond milk, flour (junk) for more protein powder, psyllium husk and coconut flour, and at a pinch you could add some oat flour (if you weren't to worried about carbs), but sugar? There is no place for sugar in any healthy recipe!! - 7/9/13

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  • 1 of 2 people found this review helpful
    not a fan of soy milk, is it ok to substitute skim milk?
    - 7/2/13

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  • 1 of 1 people found this review helpful
    I made these the other day they were nice but not like muffins, this recipe does not include eggs, egg whites or other substitute. Is this a mistake? - 7/1/13

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  • Incredible!
    1 of 1 people found this review helpful
    OMG these are sooooo good. I make them in a muffin top pan as the blue berries tend to sink to the bottom. What a perfect little snack. My whole family loves them.

    I changed the soy milk for almond milk and the whole-wheat flour for organic oat flour. I want to try this with banana's. - 6/3/13

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  • Incredible!
    1 of 1 people found this review helpful
    These are delicious. They are light and fluffy, while staying moist. Next time I might try substitutuing some of the oil for applesauce, but as it stands this is a great low cal, high protein muffin. Keeps me full all morning long! - 5/24/13

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  • Incredible!
    1 of 1 people found this review helpful
    Such a good way to sneak in extra protein! - 5/2/13

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  • Incredible!
    1 of 2 people found this review helpful
    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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  • 1 of 2 people found this review helpful
    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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  • 1 of 2 people found this review helpful
    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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  • 1 of 2 people found this review helpful
    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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  • O.K.
    1 of 4 people found this review helpful
    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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  • 1 of 1 people found this review helpful
    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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  • 1 of 1 people found this review helpful
    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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  • Incredible!
    1 of 1 people found this review helpful
    These are my go to Snacks ! I add a tablespoon of cinnamon - just cause I love it - I also use low fat applesauce opposed to oil , works great , taste great. Awesome Recipe - DH love em too ! - 11/30/12

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  • Incredible!
    1 of 4 people found this review helpful
    I luv this recipe, it sounds just perfect. - 10/17/12

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  • 1 of 2 people found this review helpful
    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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  • 1 of 2 people found this review helpful
    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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  • 1 of 2 people found this review helpful
    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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  • 1 of 3 people found this review helpful
    Yes,I,d be interested in gluen free options to this recipe as well. - 4/5/12

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  • Very good, moist. I used raspberries just because that's what I had in the freezer. I used splenda instead of sugar, as I am very sensitive to sugars. Since gastric bypass surgery I try to avoid sugar and am always looking to up my protein intake! They fell apart a little but that didn't bother me. - 10/14/13

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  • I liked that this recipe shows how to replace some of the flour in a muffin recipe with protein powder. Of course, for those of us who have special dietary needs, like not wanting to eat soy or gluten, we have to make subs, but, so what? This is still a great starting point and inspiration. - 10/10/13

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  • I made these today I used unsweetened almond milk in place of the soy.
    Had a bit of a problem getting muffins out of tray, next time I will know to use paper liners. My d/h isn't one to eat muffins, he liked and so did I. - 9/14/13

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  • use Kafir instead of soy milk(overprocessed).
    Go to Nutrition store for substitution of "Pure Protien"R Plus.
    Use Grape seed oil instead of Canola (GMF) - 9/9/13

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  • Sounds yummy! - 9/2/13

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  • O.K.
    0 of 1 people found this review helpful
    Ok, flop for me. Overmixed? Also, substituted apple sauce for oil. Cinnamon is way too much...makes the muffins dark. Pic above is not the way it really is, is it? - 8/25/13

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  • I appreciate all of the comments that confirmed what I thought I could do to make these both gluten and soy free. Allergies abound in our house and I've just had to learn to cook differently. I don't stress about it, but do need to be careful. The muffins sound delicious. - 8/23/13

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  • SOUNDS GREAT! - 8/23/13

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  • Boost fiber content by using 1/4 cup oat bran and 3/4 cup flour. This 1:3 bran substitution can be made for flour in most recipes (I say most, but it's always been successful for me) and is the best way to make baked goods more healthful. Adds moisture and a little texture, but doesn't change taste. - 8/23/13

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  • 0 of 1 people found this review helpful
    delicious, enjoyed this recipe very much - 7/29/13

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  • 0 of 3 people found this review helpful
    sorry but soy is bad, replace with almond milk if you are lactose intolerant and it has more protein, canola oil IS GMO like soy replace with macadamia nut oil, use organic spelt flour not whole wheat again generally GMO, replace sugar with stevia or part stevia part dextrose much better than sugar - 7/10/13

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  • Incredible!
    0 of 1 people found this review helpful
    Ymmm! - 7/9/13

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  • 0 of 2 people found this review helpful
    This looks so good! So good, in fact, that I put Protein Power on my shopping list for my next trip to the health food store.

    Thanks! - 6/9/13

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  • 0 of 2 people found this review helpful
    Delicious! - 5/21/13

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  • 0 of 1 people found this review helpful
    I'm amazed at how creative Sparkpeople are about adjusting recipes to suit their taste. I will make these today substituting applesauce for oil. Fat is my major enemy! - 5/21/13

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  • 0 of 2 people found this review helpful
    This sounds good I will try it. - 4/24/13

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  • 0 of 2 people found this review helpful
    I'm going to try this in my muffin top pan - 4/24/13

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  • Very Good
    0 of 2 people found this review helpful
    Yummmm-O - 4/23/13

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  • 0 of 1 people found this review helpful
    Can you make these without the vinegar and if so, do they turn out OK? - 4/23/13

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  • 0 of 1 people found this review helpful
    Can you mamke these without the protein powder? - 4/23/13

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  • 0 of 1 people found this review helpful
    Ok, when you say substitute applesauce for the oil how much applesauce do you mean? - 3/25/13

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  • 0 of 1 people found this review helpful
    Can you use regular milk with the same results? - 3/9/13

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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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  • Very Good
    0 of 1 people found this review helpful
    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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  • 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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  • Incredible!
    0 of 2 people found this review helpful
    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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  • 0 of 4 people found this review helpful
    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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  • Good
    0 of 2 people found this review helpful
    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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  • 0 of 2 people found this review helpful
    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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  • 0 of 2 people found this review helpful
    yum yum.i'm so gone bake it tomorrow morning - 5/15/12

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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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  • Very Good
    0 of 2 people found this review helpful
    Healthy Snacks - 4/24/12

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  • Very Good
    0 of 2 people found this review helpful
    cider vinegar who'd have thought. - 4/23/12

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

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  • O.K.
    0 of 3 people found this review helpful
    Bet ya can't eat just one! LoL - 4/23/12

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  • Good
    0 of 2 people found this review helpful
    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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  • 0 of 2 people found this review helpful
    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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  • Very Good
    0 of 1 people found this review helpful
    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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  • Incredible!
    0 of 2 people found this review helpful
    I WANT TO TRY SOUNDS GREAT - 4/11/12

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  • 0 of 2 people found this review helpful
    Awesome! - 4/11/12

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  • Good
    0 of 1 people found this review helpful
    Some sacrifice in texture, but definitely offset by the gains in healthfulness. - 4/4/12

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  • 1 of 2 people found this review helpful
    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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  • 1 of 2 people found this review helpful
    5 of course-love muffins - 4/23/12

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