Spache the Spatula

100 Calorie Greek Yogurt Muffins – 2 ways

On Tuesday, I stepped inside of a hospital for the first time since my little sister, Rebecca’s accident.

You choose---Whole grain and refined sugar-free? or a more standard AP flour and sugar version! Both contain tons of blueberries and are less than 100 calories each! | spachethespatula.com #recipeIt never occurred to me, that this would be “A Thing.” I actually didn’t even realize that I hadn’t been inside of one since the beginning of 2013. Mikey and I were simply going to visit someone who had just gone through a fairly standard surgery, and I thought nothing of it. And then we walked in.

We went in through the Emergency Room entrance, because it was closest, and right as we were passing through the sliding doors I felt my heart flutter. Oh crap, will there be families in here bawling their eyes out? Has someone they love gone through something horrible?! Nope. It was calm. I saw maybe one woman sitting in a chair, perfectly fine. Oh. Good.

We got in the elevator. When the doors opened, we were on a floor full of patient rooms. Nurses were all around, there were carts with IVs and heart rate monitors in the hallway. Suddenly, I started to panic. Everything felt like was going so fast. I don’t think I was even blinking. I thought my heart might beat out of my chest. Why can’t I catch my breath? We were about to walk into the room when I turned to Mikey… “I’m kind of freaking out…” And then the tears came. And I was crying and I didn’t know why. I mean, I knew why, but why now? Why here—3000 miles away?

And suddenly I felt really silly, because I didn’t know this was going to happen, and I wasn’t prepared for it. I tried to wipe away my tears and put on a smile. We stayed for what felt like an eternity. Every tiny thing brought back memories I try not to recall… the EKG, the circulation boots, the gait belt, the small alcove in the room, even the frickin’ white board… I clenched my hands in my pockets so hard they were hurting. What the hell is wrong with me?  I kept thinking.

When we left, the cold outside air could not have felt better on my face. I felt relieved, and suddenly like everything was okay. And I felt stupid for freaking out so much.

You choose---Whole grain and refined sugar-free? or a more standard AP flour and sugar version! Both contain tons of blueberries and are less than 100 calories each! | spachethespatula.com #recipeAnd that’s my little story that I felt like I had to tell. It feels good to write it down, so thanks for bearing with my craziness, haha! Oh and coincidently her birthday was yesterday! So Happy Birthday week, sis! Glad I get to say that you 🙂

Let’s talk about muffins! I made these two different ways, but the both include: greek yogurt, egg whites, blueberries, and cinnamon.

One is a whole-grain, refined sugar-free version that uses maple syrup, whole wheat flour, flax, and includes apricots:

You choose---Whole grain and refined sugar-free? or a more standard AP flour and sugar version! Both contain tons of blueberries and are less than 100 calories each! | spachethespatula.com #recipeAnd the other is a more traditional, all-purpose flour and granulated sugar muffin that only has blueberries in it:

You choose---Whole grain and refined sugar-free? or a more standard AP flour and sugar version! Both contain tons of blueberries and are less than 100 calories each! | spachethespatula.com #recipeThe latter are fluffier, but I kinda like the flavor and texture of the whole grain ones better. But, both are delicious, and both are under 100 calories each 🙂

You could switch the blueberries and apricots for any frozen fruit (blackberries or strawberries would be delish!), or even some chocolate chips (OMG choco chips + raspberries! YES!). These aren’t overly sweet, so they make a perfect breakfast or snack.

You choose---Whole grain and refined sugar-free? or a more standard AP flour and sugar version! Both contain tons of blueberries and are less than 100 calories each! | spachethespatula.com #recipe

Print Print

100 Calorie Greek Yogurt Muffins - 2 ways

Yield: Each batch will yield ~2 dozen*

Ingredients:

for the whole grain version:

dry ingredients:

  • 1 cup rolled oats
  • 1 and 1/2 cups whole wheat flour
  • 2 tbsp ground flax
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp ground cinnamon
  • 1 cup frozen blueberries
  • 1 cup frozen apricot pieces

wet ingredients:

  • 4 tbsp butter, melted and cooled
  • 1 and 1/2 cups nonfat Greek yogurt
  • 1 tsp pure vanilla extract
  • 2 tbsp lemon juice
  • 1/2 cup egg whites
  • 1/2 cup pure maple syrup

for the all-purpose flour version:

dry ingredients:

  • 1/2 cup rolled oats
  • 2 cups all-purpose flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp ground cinnamon
  • 1 and 1/2 cups frozen blueberries

wet ingredients:

  • 4 tbsp butter, melted and cooled
  • 1/2 cup granulated sugar
  • 1 and 1/2 cups nonfat Greek yogurt
  • 1 tsp pure vanilla extract
  • 1 tbsp lemon juice
  • 1/2 cup egg whites

 

Directions:

for either version:

  1. Preheat oven to 350 degrees. Line 2 stand-size muffin tins with liners.
  2. Pulse the oats in a food processor until ground up (it's fine if a few larger chunks remain). Add to a large bowl with all of the dry ingredients. Toss the frozen fruit in the flour mixture and coat.
  3. In another bowl, mix together the wet ingredients. Add in the flour and fruit mixture, and carefully fold to combine.
  4. Scoop into the muffin liners (about 1/2 to 3/4 of the way up). Bake for 20 to 25 minutes until the top is lightly browned and the insides are cooked. Allow to cool.

*my batches made exactly 23 standard muffins

You choose---Whole grain and refined sugar-free? or a more standard AP flour and sugar version! Both contain tons of blueberries and are less than 100 calories each! | spachethespatula.com #recipe

   

5 Responses to “100 Calorie Greek Yogurt Muffins – 2 ways”

  1. Karla - The Candid Kitchen — April 17, 2015 at 3:06 am

    Hi Rachel 🙂 Both Muffins seems really delicious, but since I´m banishing refined sugar from my diet, I would love give the whole grain ones a try! 

  2. Katie — April 17, 2015 at 5:01 am

    I’ll take both!!! They look delicious:) 

  3. Best Paleo Diet — April 21, 2015 at 3:43 am

    These muffins sound awesome! I love how fluffy and soft they look and, even better, that they’re filled with such deliciousness as honey and yoghurt. Pretty much my perfect breakfast!

  4. Anna — April 22, 2015 at 7:25 am

    I made the whole grain version of these… they turned out great! I used a frozen mixed berry blend and omitted the apricot because I’m not a huge apricot fan. They are perfect for breakfast! Just subtly sweet and very nutritious! Thank you for the lovely recipe!

    I’m sorry about your bad hospital experience. I can definitely see how having such a negative experience in a hospital could scare you from ever going back. They have such universally distinct smells and sounds that put  you into sensory overload. 

    • Rachael replied: — April 22nd, 2015 @ 10:29 am

      I’m so glad you liked them, Anna! A berry blend would be delicious!

      And than you so, so much—seriously. I hadn’t even thought about the smell, but you’re totally right.

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