Baking with protein powder takes some practice, but this recipe for protein muffins is very easy to follow and will have delicious results for you and the entire family. Many people think “high carb” when they think of muffins, but swapping some ingredients for healthier versions, and adding in protein powder, makes this a really great snack or breakfast option. Your kids will never know this is “healthy” and based on my results today I would say you should make two batches – I made a dozen muffins and they were all gone within and hour in my house.
To make this recipe you will need the following items:
2 ripened bananas (the softer the better)
1 fat free plain Greek yogurt
1 tbsp of vanilla extract
3/4 cup of unsweetened apple sauce
1 whole egg & 1 egg white (no yolk)
1 1/2 cup of bran flour (I will explain how I did this below)
2 scoops of vanilla protein powder (I used this one)
2 tbsp of baking powder
1 tbsp of cinnamon powder
Get your muffin tin
ready and spray it with either organic coconut oil spray, extra virgin olive oil spray or organic canola oil spray. I like to use the Nature’s Promise brand of organic sprays from Stop & Shop but you can use whatever oil brand you like the best. This just prevents the muffins from burning and sticking to the pan. Also preheat your oven to 400 degrees while you get to mixing your ingredients! Grab your large bowl and begin adding your items one by one, in no particular order. I get most of my grocery items from Trader Joe’s, which had a lot of these ingredients and for a good price! Make sure to go with the unsweetened apple sauce to prevent a ton of added sugars. I also go with the Rumford Baking Powder
as it is reduced sodium, the ground cinnamon from Trader Joe’s and I picked up this vanilla extract from AC Moore.
When it comes to the bran flour, I decided to take my bran flakes and put them into my Nutribullet and grind them down into powder. This is something that most people don’t realize about baking, but you can turn oatmeal into oat flour using the Nutribullet, and bran flakes into bran flour just by grinding the dry ingredients up. The Nutribullet is so versatile for this very reason!
Once you grind up the first cup, add another cup and grind it up again until you get 1 and 1/2 cups of bran flour. Then add to the mixing bowl and mash the bananas and get everything as smooth as you can. It will be a very thick batter, so it will require some muscle to mix this up, but that is how it should be. Muffin mix should not be thin or watery or they will never cook through. It should look like the below image:
Once your batter is all ready you will load it into the muffin tins. Leave some room at the top for the muffins to grow and expand so they don’t overflow onto the tray.
Place these in the oven and put your time on for 25 minutes. At the 20 minute mark do a tooth pick test, place the toothpick in the middle of a muffin and see if any of the batter sticks to the tooth pick. If nothing shows up on the tooth pick they are done, if not let them go in for the remaining five minutes. Remove from the oven and then let them sit and cool for five minutes in the tin.
They will smell up the whole house amazingly! Then use a fork and slowly take the muffins out of the tin and put them on a cooling rack or a plate and then get ready to enjoy!
The small pieces of banana are a tasty treat when you bite into your muffins. They are loaded with protein and with bran fiber which is great for digestion and keeping you feeling full throughout the day or between meals. Let me know if you make a batch of my muffins and what you think.
| Nutrition Facts | |
|---|---|
| Servings 12.0 | |
| Amount Per Serving | |
| calories 96 | |
| % Daily Value * | |
| Total Fat 2 g | 3 % |
| Saturated Fat 0 g | 2 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 36 mg | 12 % |
| Sodium 132 mg | 5 % |
| Potassium 96 mg | 3 % |
| Total Carbohydrate 14 g | 5 % |
| Dietary Fiber 2 g | 8 % |
| Sugars 5 g | |
| Protein 7 g | 15 % |
| Vitamin A | 1 % |
| Vitamin C | 3 % |
| Calcium | 16 % |
| Iron | 5 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
A quick video of the muffins in the making!
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The writer and creator of JerseyGirlTalk.com - a blog dedicated to inspiring and helping readers to feel and look their very best both inside and out. I love writing, photography, makeup, fashion and fitness.
