I am SO excited about this recipe. I love a good muffin, but I've definitely treated them as more of a treat or dessert than a meal since even the "healthy" muffin recipes are often high in sugar and low in protein. I have seen some that are higher in protein because they're made with greek yogurt, but as someone who doesn't tolerate dairy well and due to kosher dietary laws, having a dairy muffin wasn't really ideal for me or a lot of my clients. I really wanted something with a balance of protein, fiber, and healthy fats with a good flavor and texture and not spike my blood sugar. Sounds too good to be true, but these babies have it all!
The protein powder gives them protein, the flax adds some healthy fats and fiber, and the nut flour and coconut oil provide healthy fats. All the sweetness you need comes from the mashed banana, no need for sugar replacements here (although I always want to be straight with you- if you're used to eating products with tons of sugar, you are less sensitive to sweet tastes, and you might find this bland. If you don't normally consume a lot of added sugars, these are perfect).
I tested my blood sugar before and after eating one of these and I was a steady, stable 102 mg/dL an hour after eating one of these (ideally blood sugar levels should gently fluctuate between 70-120 mg/dL). Everyone's body processes sugar differently and we are all more or less sensitive to different foods, but a simple glucometer test showed me that these muffins can easily be incorporated into a healthy, blood-sugar-balancing meal.
Ingredients
¾ cup almond flour
1 scoop chocolate flavored protein powder
2 Tablespoons cocoa powder
2 teaspoon baking powder
pinch of sea salt
1 Tbsp flax seeds (ideally ground)
1 ripe mashed banana
2 Eggs
1 teaspoon vanilla extract
1 Tbsp coconut oil (melted)
1/3 cup almond milk
2 tablespoon chocolate chips (sugar free)
Instructions:
Preheat oven to 180°C or 350°F.
Combine all dry ingredients in a medium bowl- almond flour, protein powder, cocoa powder, baking powder, sea salt and flax seeds- and mix.
In a separate bowl, mash a ripe banana, add eggs, vanilla, melted coconut oil, almond milk, and combine.
Add dry ingredients to the wet ingredients bowl and mix until just combined.
Add in chocolate chips and stir.
Line a muffin tin with liners and pour a bit of coconut oil in each liner so the muffins won't stick.
Fill up each muffin liner about 3/4 of the way full.
Bake for 15 minutes.
Insert a toothpick in the middle of one of the muffins. If it comes out clean, the muffin is done. If it comes out with batter, it needs a few more minutes.
Enjoy!
The protein powder I use is garden of life's organic chocolate protein powder (linked here): https://il.iherb.com/pr/Garden-of-Life-RAW-Organic-Protein-Organic-Plant-Formula-Chocolate-23-28-oz-660-g/44133