High Protein/ High Fiber Muffins

My mom introduced me to a new nutrition tracking app called Cronometer. I've tried a lot of food tracking apps, and I never seem to keep up with any of them. What I like most about this one is that it also tracks macro nutrients and vitamins instead of only logging calories. After a few days of logging meals, I realized I've been barely eating any fiber this week! (I honestly don't eat enough vegetables daily to really make a difference.) I wanted to create a filling and high fiber muffin I could grab in the mornings and eat in the car, and this one turned out to be delicious! 

Unlike many gluten free baked goods, this one ended up a little bit lighter and fluffier! Goal achieved! I also like that it's super easy to customize based on any additional nutrients you need to increase in your own diet. One thing to realize when making muffins is that it's quite easy to end up with muffins of disappointment. Some quick tips to help you create delicious baked goods are: 

  • Check the expiration of your baking soda and baking powder. If they have expired then your muffins won't rise and you'll end up with a sad little lump.  
  • Beware of over mixing! Did you know you can over mix muffin batter? I didn't until recently, because I always wanted to get rid of all the lumps in the batter! Now, I try to blend like ingredients before adding them to a big bowl and only stirring enough to incorporate the mixture. This really helps keep your batter light and fluffy! 
  • Don't open the oven door! I know it's tempting, but do your best to use the window and resist letting the air out which is a surefire way to make your muffins fall in the middle.  

Okay, now on to the recipe! 

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Breakfast Muffins
 ~Makes 9 muffins~ 

What Do I Need? 

  • 1/2 cup oats
  • 1/2 cup canned pumpkin
  • 1 egg
  • 1/3 cup brown sugar
  • 1/2 tsp sea salt
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tsp xantham gum
  • 1 cup almond flour
  • 2 tbsp protein powder (I used hemp protein) 
  • 3 tbsp chia seeds
  • 2 tbsp powdered peanut butter (I used PB Fit)
  • 3 tbsp coconut oil

What Do I Do? 

  1. NOTE: This recipe has lots of room for substitutions. Instead of pumpkin, try sweet potato. Instead of brown sugar, try honey or molasses. If you don't have xantham gum on hand, try the recipe anyways, but the muffins may not rise as much. Experiementing with different flour blends and protein powders, or leave out the protein powder and increase the amount of regular flour instead. You could also add in a variety of nuts, fruits, or even chocolate chips. Play with it!
  2. Preheat the oven to 400F
  3. In a large mixing bowl, combine oats, pumpkin, chia seeds, egg, and brown sugar. Set to the side. 
  4. In another mixing bowl, combine salt, baking powder, baking soda, xantham gum, almond flour, protein powder, and powdered peanut butter.  Stir to incorporate the ingredients evenly. 
  5. Add the 'powdered bowl' ingredients to the larger mixing bowl and slowly mix with the pumpkin oat mixture.  
  6. Heat the coconut oil in the microwave until melted, and add to the other ingredients a little at a time. The batter is pretty thick- almost like bread dough.  
  7. Line a muffin pan with cupcake papers, and spoon the batter about 3/4ths of the way full.   Fill the empty muffin tins with an inch of water. This keeps your pan from burning and adds steam to the baking process.
  8. Bake for roughly 10 minutes at 400F until the muffins have started to dome. Then lower the oven temperature to 350F and cook for another 8-10 minutes. Let muffins cool in the pan about 5 minutes before transferring them to a cooling rack. (The cooling rack lets air reach the bottom of the muffins which keeps them from getting soggy on the bottom!)