2 cups apples, peeled and shredded (4 large)

1½ cup whole wheat flour

3 cup old fashioned oats

⅔ cup firmly packed brown sugar

1½ teaspoon baking soda

1½ teaspoon baking powder

½ teaspoon salt

½ teaspoon cinnamon 

¼ cup fat-free milk

2 tablespoons canola oil

1 teaspoon vanilla extract

1 cup fat-free Chobani Greek Yogurt

2 egg whites

¼ cup chopped walnuts

Amount: 1 muffin

Calories: 140

Fat (g): 4

Sat. Fat (g): 0

Carb (g): 25

Fiber (g): 2

Protein (g): 5

USOPC Sports Nutrition

Download/Print Recipe

• Preheat oven to 400 degrees and line muffin tin.
• Peel, then shred the apples until you reach the core using the large side of the box grater. Put in a strainer to remove juice.
• Spoon flour into measuring cups and level with a knife. Place flour in a large mixing bowl and add oats, walnuts, brown sugar, baking powder, baking soda, salt and cinnamon. Stir with a whisk.
• Combine milk, oil, vanilla, yogurt and egg whites, stirring until well blended in another bowl.
• Add wet ingredients to flour bowl and stir until just moist. Squeeze shredded apple to get rid of excess moisture, then add and stir.
• Spoon batter into a lined 12-cup muffin tin. Bake at 400 degrees for 20 minutes.
• Let cool for 5 minutes, then serve.

Apples that are crisp and crunchy work best, such as granny smith or fuji. For less mess, use an ice-cream scooper to spoon batter evenly into each slot. Add powdered ginger or nutmeg for a warm “spice cake” flavor.

These muffins provide a good source of fiber, high quality protein and omega-3 fatty acids. The fiber and protein will keep you feeling full while also aiding digestion and helping to build muscle. The Omega-3’s in walnuts help decrease inflammation and aid in recovery after an intense workout.