Protein muffins take 2. From blueberry banana to a chocolately peanut butter banana muffin. Yumm. I had 2 inspirations for these protein muffins. Well, 3 actually.
1. One of my athletes asked for a chocolate protein muffin
2. Back in Oregon when we owned and ran our endurance training studio, I created a chocolate recovery muffin that was we named recovery cakes. I wanted to make another recovery cake, but using different ingredients. Both are yummy, I might say.
3. Over the weekend I worked the Rock in Roll marathon in Virginia Beach. One of my favorite cafes is there- Bad Ass Coffee and they make delicious smoothies, salads, wraps and of course coffee. Since I don’t drink coffee, I can’t comment on that. But the rest of the food is awesome. I had their Banana Nut Blast smoothie, which is banana, peanut butter, oatmeal, almond milk, honey and chocolate whey which was yummy. So, I re-created that, in a muffin form.
The ingredients in the smoothie, and the ingredients in the muffins provide many important nutrients for athletes.
- Oats-healthy carbs, fiber, manganese, molybdemum, zinc and protein
- Whey protein-protein obviously 🙂 plus the amino acid leucine, which is the greatest trigger of muscle protein synthesis-other non dairy proteins are good too, but will have potentially have less of the amino acids and protein
- Peanut Butter-healthy fat, plus protein
- Eggs (not in the smoothie)-100% bio available protein, plus selenium, the B Vitamins, healthy fat
- Banana-healthy carbs, fiber, potassium, and the B Vitamins
- Unsweetened almond milk-healhy fats, Vit. E
- 60-85% dark chocolate (not in the smoothie)- I love 85% dark chocolate and this is what I eat/bake with-high in antioxidants, plus contains fiber, iron, magnesium, copper and manganese
In addition to these protein muffins, feel free to try to re-create the smoothie as well. I think I’m going to, but I’ll leave out the honey.
Chocolate Peanut Butter Protein Muffins (makes 12):
- 1/2 cup of oat flour or process oats into flour
- 3/4 cup chocolate whey protein/non dairy protein-soy, Vega
- 1/4 cup of cocoa powder
- 1 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp salt
- 1/4 cup of natural peanut butter
- 1/8 cup of honey
- 1 egg beaten
- 1 banana, mashed
- 1 tsp vanilla extract
- 1 cup of unsweetened almond milk or skim milk
- Optional-1/4 cup dark chocolate chips, or a dark chocolate bar chopped-I used 85% dark chocolate
- Preheat oven to 375, and line 12 muffin cups with liners
- Mash the banana in a small glass bowl. Add the peanut butter, honey and vanilla extract. Heat in the microwave for 30-45 seconds to make soft and blend together. Stir, and let cool(move on to the dry ingredients while you wait). When cool, add the milk and the egg. Gently stir to combine.
- Combine the oat flour, protein, cocoa powder, baking soda, baking powder and salt together in a large bowl.
- Add the peanut butter/banana mixture to the dry ingredients and gently stir to combine. Do not over stir
- If using, stir in the optional 1/4 cup of dark chocolate
- Bake in the oven for 15 minutes, or until toothpick inserted comes out clean
Nutrition Info 1 Muffin:
- 90 calories
- 6g of protein
- 9g of carbs
- 3g of fat
- 1.5g of fiber
- This is a ratio of 40/30/30-carbs, fat, protein
If using the optional dark chocolate: add 10 calories and 1 gram of fat. So, all together, you’re getting a higher protein snack with only 100 calories and 4g of fat. Not bad. For a quick breakfast, or post workout snack, you can grab 2 of these muffins, and you’re only at 200 calories, 8g of healthy fat, 12g of protein, 18g of carbs, and 3g of fiber.
These muffins can be dairy free if using a plant based protein source and gluten free if using gluten free oats.