Of which 8.4 g sugars and 2.8 g saturated fat.
No-added-sugar version: 191 kcal and 7 g sugars per serving.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Potassium (banana) · Complete protein (egg) · Choline (egg)
Allergens gluten (oats), egg, milk
Chocolate banana muffins
Fluffy muffins, moist with banana and studded with dark chocolate.
Ingredients
- 2 ripe bananas (236 g / 8½ oz)
- ½ cup egg whites, or 2 eggs (125 g / 4½ oz)
- ½ cup cottage cheese (100 g / 3½ oz)
- ½ cup oat flour (60 g / 2 oz)
- 75 g (2¾ oz) chocolate protein powder
- 30 g (1 oz) reduced-fat cocoa powder
- 1 pinch salt (1 g)
- 20 g (¾ oz) 85% dark chocolate — no added sugar: sugar-free 85% dark chocolate
Method
- Preheat the oven to 180 °C (350 °F).
- Blend the bananas, egg whites and cottage cheese until smooth.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Snacks & Sweets”. The English edition is coming soon.
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