Chef’s Notes: I love muffins, especially on a chilly morning with a cup of tea. I’m trying to eat less carbs and more protein, and muffins really don’t fit into that plan. So I experimented and concocted and came up with this recipe that’s a bit more compatible with my diet. There is no sugar or sweetener at all, so they are not rich in the same way as a typical muffin, but the spices give it depth and flavor.
Protein Banana Nut Muffins
(makes 9 small muffins)
1 cup flour (I used 1/2 white 1/2 wheat)
6 tablespoons protein powder (I used MLO Super High Protein Powder)
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 large egg
2 tablespoons natural unsweetened applesauce
1/4 cup plain Greek yogurt
1 teaspoon vanilla extract
2 very ripe bananas, mashed (1 cup)
1/4 C. walnut pieces
2 teaspoons assorted baking spices (I used 1/2 tsp. Penzey’s baking spice, 1/2 tsp. cinnamon,1/4 each of nutmeg, ginger, cloves, allspice)
Preheat oven to 350 degrees. Line muffin tin with paper liners.
Stir flour, protein powder, baking soda, baking powder and salt together in a bowl; set aside.
Combine egg, applesauce, yogurt and vanilla and beat well in a medium mixing bowl. Beat in the bananas, walnuts, and spices.
Add flour mixture to banana mixture and stir just until mixed – batter will be thick. Fill 9 muffin cups nearly full. Bake for 20 minutes, or until a wooden pick inserted in center comes out clean.
Per muffin: Calories 134. Fat 3 Carbs 17.5 Protein 9.5
A delicious idea for day old muffins: Cut muffin in 4 or 5 thin slices (from the side, not the top) and lay the slices out on a baking sheet. Bake at 400 degrees for 10-15 minutes until browned and crispy. Tastes like banana toast!