I created this muffin recipe because I needed something quick, dense and protein-rich to eat for breakfast every morning. I usually have one of these with a hard-boiled egg and some tea. These muffins are meant for active people who want healthy carbohydrates, fiber, vitamins, protein and low-sugar. Sometimes I add a powdered, flavorless vitamin supplement as well as protein powder.
These freeze and reheat OK. I would recommend letting them cool, wrapping tightly in plastic wrap and keeping them in a zip lock bag in the fridge.
These are easily made in a vegan manner by replacing the butter with vegetable oil and using an egg substitute powder with 1/4 cup water. If you're going to use an egg substitute, I'd recommend 'pretending' as though you have to replace 5 eggs with powder instead of 3. In other words, use more than 50% extra powder.
The first time I made these I used 2 cups gluten-free all-purpose baking mix in stead of flours. It worked out very well.
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Serves24-36 muffins (depends on the size of your muffin tin cups)
| Amount | Ingredient | Preparation |
|---|---|---|
| 2 cups | frozen blueberries | (do not allow to thaw) |
| 1/2 | Butter | add 2tbsp vegetable oil to butter OR 1/2 cup vegetable oil |
| 2 cups | almond milk | OR 1 c almond, 1 c whole |
| 1/2 cup | honey | if you prefer sweeter, use 1-1.5 cups honey |
| 1 tbsp | vanilla | |
| 3 | eggs | OR egg substitute (see INTRO) |
| 2/3 cup | vanilla whey-protein powder | |
| 2 tsp | baking soda | |
| 2 tbsp | xanthan gum | |
| 1 tsp | cinnamon | |
| 1/2 tsp | clove | |
| 1 tbsp | baking powder | |
| 1 cup | whole-wheat flour | (course-ground), OR gluten-free baking mix |
| 1/2 cup | boiling water | |
| 3 | bananas | cut |
| 1 cup | bran flour | OR gluten-free baking mix |
| 1 cup | instant oats |
1. 1.) Pre-heat oven to 350. Set rack to the lower half of the oven. Sift together all flours, baking soda, baking powder, xanthan gum, spices and protein powder.
2.) Dissolve the honey into the hot, melted butter. Allow to cool for a few minutes or until you can put your finger in it without burning yourself.
3.) Whisk the eggs together until uniform, then add butter-honey mixture, vanilla and milk.
4.) In a separate, large mixing bowl add the oats and boiling water, and stir. Quickly mash in bananas. Do not allow it to rest for very long, move on the step 5 ASAP.
5.) Alternately blend in liquids and flour mixture 1 cup at a time. The mixture will be a little thick compared to a standard muffin batter. If you feel it’s too thick (hard to mix or close to wet bread dough), slowly add milk until consistency is right.
6.) Stir in frozen blueberries.
7.) Bake for about 20 minutes or until a toothpick comes out clean. The tops should be a med to deep golden brown. These are a very dense muffin!
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