This is a real muffin. As in, not a breakfast cupcake. As in, not that wolf in sheep’s clothing you see at Starbucks or your local bakery. This muffin is barely sweet and is full of protein and fiber, so you avoid a morning insulin spike and imminent sugar crash, followed by sudden hunger pangs.
There are 10 grams of protein within a modest 191 calories per muffin. Not that I’m into calorie counting, but just to give you an idea…
Fluffy and deceptively flourless, these muffins have a gluten-free and highly nutritious base. Just plant protein, coconut, oat bran and flax (if you’re celiac, make sure the oat bran is certified gluten free, as oat products are often cross-contaminated with wheat).
I love oat bran and flax, because they are extremely high in soluble fiber, a gelling agent that removes cholesterol from the blood stream and makes you feel full for a very long time.
High quality protein powder, combined with MCTs (a.k.a. medium chain triglycerides, a.k.a. metabolism supporting fats) in the coconut gives you energy and keeps your blood sugar stabilized.
These muffins are gently sweetened with bananas and raisins. No sugar or liquid sweeteners added. If you do prefer a sweeter muffin, feel free to add a tablespoon or two of honey to the batter, or just put a smear of your favorite fruit preserves.
Banana Oat Bran Protein Muffins (GF, sugar free)
Yield: 9 muffins
1 3/4 cups oat bran
¼ cup ground flax
¼ cup Sunwarrior Warrior Blend Vanilla Protein Powder (or other protein powder, preferably without stevia)
¼ cup shredded coconut
1 1/2 teaspoons baking powder
½ teaspoon salt
½ teaspoon cinnamon
½ cup raisins or 1/3 cup dried currants
1 cup milk or nut milk, room temperature
1 egg, room temperature
3/4 cup mashed very ripe banana, from about 1 1/2 bananas (don’t need to mash if you use blender for liquid ingredients)
2 tablespoons coconut oil, softened or melted
Optional: 1-2 tablespoons honey, if you prefer a sweeter muffin
What to do:
Heat oven to 400º. Line a muffin tin with 9 muffin cups. Whisk together oat bran, flax, protein powder, coconut, baking powder, salt, cinnamon and raisins/currants in a medium/large mixing bowl. Whisk together remaining ingredients in a smaller bowl, or simply blend in a blender to get an extra smooth consistency and not worry about mashing your banana! Add wet mixture to dry mixture and fold until fully incorporated. Fill muffin cups with batter until almost full.
Bake 20 minutes, or until a knife poked in the center comes out clean. Let cool in muffin tin 15 minutes and remove. Store at room temperature for one day and in the refrigerator for up to five days. (These are also very freezer-friendly!)