Breakfast Archives - BiaBody

Reduced-Fat, High-Protein Banana Muffins

Holly Baxter — Thu, 09 Oct 2025 00:33:38 +0000

If you’ve ever wanted a sweet, satisfying snack that fits your macros, these Reduced-Fat High-Protein Banana Muffins are exactly what you need. Light, fluffy, and naturally sweetened with ripe bananas, they deliver that bakery-style comfort without the excess calories or fat. Each muffin packs 10 grams of protein and just 121 calories, making them perfect for breakfast on the go, a pre-workout boost, or a guilt-free dessert. Using Greek yogurt, egg whites, and a whey–casein protein blend, this recipe achieves the ideal balance of moisture, flavor, and nutrition.

Ingredients – Makes 8 Muffins

100 g all-purpose flour
60 g vanilla or cinnamon protein powder (a whey–casein blend works best; I used Apple Cinnamon Whey Isolate by Legion)
1 tsp (4 g) baking powder
½ tsp (2 g) baking soda
Pinch of salt
200 g (2–3 medium) ripe bananas, mashed
2 large egg whites
½ cup (115 g) nonfat Greek yogurt (I used Ratio Protein Vanilla with 29 g protein)
¼ cup (60 ml) unsweetened almond milk (or skim milk)
30 g granulated sweetener (I used Splenda Zero Calorie Sweetener)
1 tsp vanilla extract
½ tsp cinnamon (optional)

Optional Mix-Ins (adjust macros as needed):

2 tbsp mini chocolate chips (adds ~1 g fat and ~2 g carbs per serving)
2 tbsp chopped walnuts or pecans (adds ~2 g fat per serving for extra crunch)
A swirl of peanut butter powder mixed with water on top before baking

Instructions

Preheat oven to 350°F (175°C). Lightly spray a cupcake or muffin tin.
In a bowl, whisk together the dry ingredients — flour, protein powder, baking powder, baking soda, salt, and cinnamon (if using).
In a separate bowl, combine the wet ingredients — mashed bananas, egg whites, Greek yogurt, almond milk, sweetener, and vanilla extract.
Gently fold the wet mixture into the dry ingredients until just combined. Avoid over-mixing to maintain a light, fluffy texture.
Divide the batter evenly among 8 muffin cups (or mini loaf molds), filling each about three-quarters full.
Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.
Allow the muffins to cool before removing them from the tin. The texture will firm up as they cool.
Serve warm with a small dollop of I Can’t Believe It’s Not Butter Light, if desired.

Why You’ll Love This Recipe

Perfectly fluffy texture — not dense or dry
Naturally sweetened with bananas
Macro-friendly: 10g protein and only 121 calories each
Quick prep, easy clean-up
Great base for flavor variations like cinnamon, chocolate chip, or peanut butter swirl

Soft, fragrant, and perfectly balanced, these high-protein banana muffins prove that healthy eating doesn’t have to mean giving up flavor. They’re simple to prep, quick to bake, and stay moist for days—ideal for weekly meal prep or a grab-and-go snack. Each bite delivers the comfort of banana bread with the nutritional profile of a fitness-friendly treat. Pair one with your morning coffee or enjoy post-workout to support recovery while satisfying your sweet tooth.

Holly Baxter

Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.

The post Reduced-Fat, High-Protein Banana Muffins appeared first on BiaBody.

Easy Low Calorie Coffee Cake

Holly Baxter — Fri, 26 Sep 2025 17:12:01 +0000

There’s nothing more comforting than a slice of coffee cake alongside your morning cup of coffee—or tea! But traditional coffee cakes can be loaded with sugar and butter, making them a calorie-dense indulgence.

This reduced calorie coffee cake keeps all the flavor and moist, fluffy texture you love, but with fewer calories and fat thanks to smart ingredient swaps like light sour cream, sucralose, and light margarine. At just 228 calories per serving, it’s the perfect guilt-free dessert for holidays, brunch, or anytime you crave something sweet without derailing your goals.

Nutritional Information (per serving)

- Calories: 228 kcal
- Protein: 5.0 g
- Fat: 9.6 g
- Carbohydrates: 37 g

Ingredients (Makes 10 Servings)

30 g Sucralose (powder)
50 g White sugar
240 g Light sour cream (Daisy brand recommended)
2 Large eggs (whole, raw)
1 tsp Vanilla essence
240 g All-purpose white flour
½ tsp Salt
4 g Ground cinnamon
100 g Soft brown sugar alternative
225 g Light margarine (I Can’t Believe It’s Not Butter Light)

Instructions

1. Preheat the Oven
  Preheat your oven to 325°F (163°C).
2. Cream Ingredients
  In a mixing bowl, cream together the sucralose, sugar, and light margarine until well combined and fluffy.
3. Mix Wet Ingredients
  Add the light sour cream, eggs, and vanilla essence to the creamed mixture. Mix until smooth.
4. Combine Dry Ingredients
  In a separate bowl, whisk together the flour, salt, and cinnamon. Gradually fold the dry mixture into the wet mixture until just combined.
5. Layer the Batter
  Grease a 13x9x2-inch baking pan (or a 9x9x2-inch pan for a taller cake). Pour half of the batter into the prepared pan, spreading it evenly.
6. Prepare Cinnamon Sugar
  In a small bowl, mix ¾ tsp of cinnamon with half of the brown sugar alternative. Sprinkle this mixture evenly over the first batter layer.
7. Add Remaining Batter
  Spread the remaining batter over the cinnamon-sugar layer and smooth it out.
8. Final Touch
  Sprinkle the remaining cinnamon and brown sugar mixture on top.
9. Bake
  Bake for 40–50 minutes, or until a toothpick inserted into the center comes out clean.
10. Cool and Serve
  Let the cake cool in the pan before slicing. You can add icing if you like (not included in calorie count). Enjoy!

Why This Coffee Cake Is Reduced Calorie

You’ll notice a few simple swaps that make this recipe lighter than the traditional version:

Using sucralose + a smaller amount of white sugar cuts down on added sugars.
Light sour cream keeps the cake moist while reducing calories.
Light margarine slashes fat content without sacrificing flavor.

The result? A lighter dessert that still delivers that soft crumb and warm cinnamon flavor we all crave.

Serving Suggestions

Pair with your morning coffee for a cozy start to the day.
Serve warm with a dollop of Greek yogurt or light whipped cream.
Slice into squares and pack for meal-prep friendly snacks.

Final Thoughts

This was my very first attempt at making coffee cake (and as an Aussie, I was confused that it doesn’t actually contain coffee!). But after trying this recipe, I can confirm: it’s a keeper. Moist, flavorful, and lighter on calories—this reduced calorie coffee cake is the ultimate guilt-free comfort food.

Holly Baxter

The post Easy Low Calorie Coffee Cake appeared first on BiaBody.

Quick and Easy Low Calorie Breakfast Burrito for Busy Mornings

Holly Baxter — Thu, 20 Jun 2024 16:49:05 +0000

Are you looking for a tasty, healthy breakfast option to kickstart your day? Look no further! This Low Calorie Breakfast Burrito is not only easy to make but also packed with protein and fiber to keep you full and energized throughout the morning. With only 352 calories per serving, this breakfast burrito is perfect for those who are watching their calorie intake without sacrificing flavor.

Ingredients:

1 Mission Wrap
100ml Egg Whites
1 whole Egg
30g Jones Uncured Canadian Bacon
15g Fat Free Mozzarella Cheese
15g Shaved Parmesan Cheese
30g Tomato
Salt & Pepper (to taste)
30g Avocado (optional)

Macros per Serve:

Calories: 352 Kcals
Carbohydrates: 22.8g
Fat: 12.1g
Fiber: 15.4g

Note: Excludes Avocado. Add 46 Kcals, 0.4g Protein, 0.4g Carbohydrates, and 4.8g Fat if using avocado.

Instructions:

Step 1: Start by chopping up your bacon and tomato. Next, whisk your egg whites and whole egg together, adding salt and pepper to taste.

Step 2: In a non-stick frypan, cook your bacon for 2 minutes, stirring to ensure both sides are fully cooked. Add your egg mixture and cook for a further 3-5 minutes over low to moderate heat.

Step 3: Add the cheese and tomato to the egg mixture and fold through. If using avocado, spread it evenly across your flour tortilla, then transfer the egg mixture to the center of the tortilla.

Step 4: Folding the burrito can be tricky! Start by folding the bottom third of the tortilla up towards the center. While holding this in place with one hand, fold one side in towards the center with your other hand. Hold the bottom and side in place, and fold over the opposite side, leaving the top end open for easy eating.

Enjoy your Low Calorie Breakfast Burrito as a perfect start to your day. It’s a quick and nutritious breakfast option that you can easily customize to your taste preferences. Whether you’re in a hurry or have a few extra minutes to savor your meal, this burrito is sure to become a breakfast favorite.

Holly Baxter

The post Quick and Easy Low Calorie Breakfast Burrito for Busy Mornings appeared first on BiaBody.

Breakfast Archives - BiaBody

Reduced-Fat, High-Protein Banana Muffins

Grab the Recipe & Start Baking!

Ingredients – Makes 8 Muffins

Instructions

Why You’ll Love This Recipe

Easy Low Calorie Coffee Cake

Nutritional Information (per serving)

Grab this Recipe & Start Baking!

Ingredients (Makes 10 Servings)

Instructions

Why This Coffee Cake Is Reduced Calorie

Serving Suggestions

Final Thoughts

Quick and Easy Low Calorie Breakfast Burrito for Busy Mornings

Ingredients:

Instructions: