I’ve had several clients ask for a new, “healthy” breakfast idea… “Other than eggs.” Dang-it! I was going to say eggs! I don’t often eat breakfast but when I was younger I was really into Blueberry Muffins with a big pat of salted butter. I was also kinda chubby, I mean, I was basically eating dessert for breakfast. So lets meet in the middle with a recipe that won’t stick to your middle. Tah-dah! Blueberry Power Muffins with added protein for extra #gains.
Ingredients I Used:
½ cup + 2 tbsp coconut flour (measured and leveled)
2 scoops or (84g) vanilla whey protein powder (you can also use vanilla bone broth protein or collagen protein)
1 tsp. xanthan gum or arrow root
¾ tsp. baking powder
¾ tsp. baking soda
1 tbsp. butter, slightly melted, you can also use coconut oil (I use salted butter)
1 large egg (or 3 egg whites)
1 tsp. vanilla extract
¼ cup plain nonfat Greek yogurt (I use Fage, you can also use low fat sour cream)
¼ cup sugar of your choice (if you’re keeping your sugar low you can use truvia baking blend)
1 lemon juiced (don’t be a sourpuss, use fresh)
½ cup unsweetened almond or coconut or low fat milk (you can use any milk you would like)
1 cup fresh blueberries
1 pinch of salt ¼ tsp or slightly more
*Note: depending on the protein you use, you may need to add a tbsp of milk if the batter seems too dry or a tbsp of protein powder if the batter seems too wet. Sometimes I’ll add in 1/2 tsp. of cinnamon and a dash of clove (seriously tiny dash) instead of lemon.
For Those Tracking Diet:
This recipe makes 9 muffins. (weird right?)
Protein: 7 grams
Carbs: 6 grams
Fat: 3 grams
Total calories per Muffin: 67
This Is How I Made It:
Preheat the oven to 350 degrees. You can spray the muffin tin with non stick or butter or use muffin/ cupcake papers.
Mix together the coconut flour, vanilla protein powder, xanthin gum (or arrow root), baking powder, baking soda and salt and set aside. In a separate bowl, whisk the oil (or butter), egg, and vanilla. Stir in the Greek yogurt until no large lumps remain. Stir in the sweeter of your choice, lemon juice, and milk. Add the flour mixture, stir until completely mixed together. Set the batter aside and let it sit for 10 minutes. After 10 minutes fold in the blueberries.
Divide the batter between the prepared muffin tin. Bake for about 24 minutes, you can test if they are done by putting a toothpick into one of the centers of the muffins and if it comes out clean, they are done. Cool in the pan for 10 minutes before carefully turning out onto a wire rack.
These meal-prep nicely so make them the evening before work or school and grab one on the go!