High Protein Muffin in a Mug

INGREDIENTS

• 2 tablespoons skim milk powder
• 2 tablespoons whole wheat flour or quinoa flour
• 1 tablespoon cocoa powder
• 2 tablespoons applesauce
• 1 egg
• 1 tablespoon chocolate chips
• 1/8 teaspoon baking powder
• 1/8 teaspoon vanilla
• sprinkle cinnamon

INSTRUCTIONS

1. Spray a glass microwave-safe mug or small bowl with nonstick spray.
2. Add all ingredients to mug or bowl and stir well.
3. Microwave on high for 2 minutes until set and fluffy. (cooking times will depend on microwaves)

NUTRITION INFORMATION PER SERVING (1 MUFFIN)

• Calories: 177
• Carbohydrates: 28g
• Protein: 10g
• Fat: 4.5g

Sport Benefits: A great way for athletes, parents, and coaches to eat healthy during travel for competitions/games. All you need to pack are the ingredients and a mug. Make sure the hotel room has a microwave!

Recipe By: Angela Dufour, MEd, RD, CSSD, Performance Dietitian