Grab and Go Apple Muffins

Committing to clean eating involves being prepared in advance so that you do not suddenly get hungry and buckle at the mercy of Tim Horton’s first thing in the morning.

Grab and Go MuffinsGetting up early to prepare meals and snacks for the day is one option, but another option is to spend an hour on the weekend to prep some meals so that eating for the rest of the week is a breeze!

Our Grab and Go Apple Muffins make a perfect mid-afternoon snack or a quick breakfast.

They are packed with fiber, protein and nutrients.

Feel free to change the fruit to pears or berries as the seasons change.

These muffins make an especially great post-workout snack, as the protein and carbohydrate combination is perfect for optimal muscle recovery.


  • 1 1/2 cup Fiber One cereal
  • 2 Tbsp vinegar
  • 1 cup skim milk
  • 1 cup whole wheat flour
  • 1/4 cup Splenda for baking
  • 1/4 cup ALL Bran
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • 2 sccops ISOFEMME Vanilla protein powder
  • 2/3 cup egg beaters
  • 1/2 cup unsweetened apple sauce
  • 1 large apple, chopped
  • 2 tsp Splenda brown sugar blend
  • 1 tsp ground cinnamon


  1. Mix the Fiber One cereal with vinegar and milk in a large bowl. Let soak.
  2. In a separate bowl, stir the six dry ingredients together.
  3. In another bowl, mix egg beaters, 1/2 cup unsweetened apple sauce and apple (chopped into small pieces).
  4. Stir the liquid mixture into the All Bran mixture. Stir the dry ingredients into this mixture. Stir until all ingredients are mixed well.
  5. Spoon into 12 greased muffin tins and sprinkle brown sugar Splenda and a bit of cinnamon on top.
  6. Bake for 20 minutes in a preheated 375 F oven.
  7. Wrap individually and freeze for convenient breakfasts.

Nutritional Information per muffin (makes 12)

  • Calories: 108
  • Protein: 8 g (32 cal)
  • Fat: 0.5 g (5 cal)
  • CHO: 18 g (72 cal)
Lauren Coles

Lauren is a personal trainer and nutritionist. She is a recent Brock University and Ryerson University graduate from the Food and Nutrition program, who is passionate about eating, cooking, running, and weight training. Lauren hopes to one day compete in fitness competitions.

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