I love all fruit but I especially love summer-time fruits like apricots, cherries, strawberries, kiwi…I could go on forever but I don’t want to bore you with my fruit obsession. I will say that I have some good news about these blueberry muffin breakfast bites, I mean besides the obvious fact that they taste like dessert for breakfast, you can make these blueberry muffin bites any time of the year by using dried wild blueberries. WIN!
I grew up eating dried fruit but for whatever reason, I have never had a dried blueberry before and like a dodo, I didn’t realize they even existed until I was in the grocery store the other day. I was so excited I bought a few bags and for the last few days I’ve been day dreaming about all the blueberry treats I plan to make with them.
Like all dried fruit, these dried berries have key differences to their fresh counterpart. Significantly, the calories and sugar are quite a bit more when the blueberry is dried. A cup of fresh blueberries contains about 84 calories and 15 grams of sugar but one cup of dried blueberries has over 500 calories and 100 grams of sugar. Portion size is key when it comes to the dried berry. Although they may be tiny, they pack a nutritional punch that often qualifies them to be a super-fruit and for good reason! They are packed with antioxidants and loads of fiber—especially when dried! And in my opinion, when baking with dried blueberries, it gives you a more intense blueberry flavor. Perhaps, it’s from all the extra sugar packed into those shriveled up blueberries but none the less, they are delicious and fiber-licious and that’s a win in my book!
Wake up and go with these delicious wild blueberry muffin breakfast bites. High in protein and low fat.
- 1/2 c quick oats
- 1/3 c coconut flour
- 2 scoops protein powder (I used PEScience Gourmet Vanilla 30% OFF code PBCHOCO)
- 1/4 c all natural sugar-free maple syrup or sticky syrup of choice
- 2 tbsp. natural peanut butter
- 2 small bananas, mashed
- 1/4 c dried blueberries
- Pre-heat oven to 350F and prepare a baking sheet with parchment paper.
- In a medium bowl, mash your banana using a fork and stir in syrup.
- Mix in quick oats, coconut flour and protein until a dough forms.
- Use your hands to fold in dried blueberries.
- Roll dough into 17 evenly sized balls.
- Place the balls on the parchment paper and bake for 5 minutes.
- Let cool before serving.