This bran muffin utilises the nutrients usually removed in grain-based products to create a nutritious and quick-to-prepare snack.
Eggs provide the binder along with plenty of omega 3, vitamin A, vitamin B2, vitamin B5, vitamin B12 and vitamin E, as well as choline, iron and selenium. Chia seeds provide more omega-3, vitamin K1, and a range of minerals.
The wheat germ and bran provide a range of vitamins and minerals, while the nutritional yeast has a cheesy, umami flavour and boosts vitamin B2, B5 and folate.
Scorecard
- Diet Quality Score = 89%
- Satiety Index Score = 44%
- Protein % = 31%
- P:E ratio = 0.9
Macros
One serving provides 275 calories, 22 g protein, 19 g fat, and 31 g net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 0.3 oz (8 g) chia seeds
- 0.3 oz (8 g) wheat germ (toasted)
- 0.3 oz (8 g) wheat germ (crude)
- 0.3 oz (8 g) nutritional yeast
- 2 large eggs
- 1 dash of sea salt
Directions
- Mix all ingredients and let sit for 5 or 10 minutes.
- Pour into two small silicone moulds.
- Cook for about 1 minute in the microwave.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
