Category: Muffins and Quick Breads

Banana Chocolate Protein Muffins

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Banana Chocolate Protein Muffins
 
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Nutrition Information
  • Serves: 11
  • Serving size: 1
  • Calories: 134
  • Fat: 9.5g
  • Carbohydrates: 11.2g
  • Fiber: 5.5g
  • Protein: 6.4g
Prep time: 
Cook time: 
Total time: 
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Chocolate and Bananas? Bananas are often not considered to be a good choice when living a sugar free lifestyle. However, this is the case mostly because they are high in sugar and easy to over eat because they are convenient (easy to throw into a workout bag) and are known as healthy. The key is to only eat a small amount. These muffins are the perfect solution to get in just the right amount of probiotic loving banana without the blood sugar impact. Did I mention they are delicious too?!
Ingredients
  • ¼ cup coconut oil, melted
  • 3 eggs
  • 3 tbsp erythritol (Swerve or Lankanto - brown also work beautifully)
  • 1 tsp vanilla
  • 1 cup mashed banana
  • ½ cup almond flour
  • ¼ cup unsweetened cocoa powder
  • 4 tbsp whey protein powder
  • 4 tbsp hydrolyzed gelatin powder
  • 2 tbsp coconut flour
  • ½ tsp cinnamon
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • ⅓ tsp salt
Instructions
  1. Preheat oven to 350°F. Place 11 muffin liners in a muffin tin and set aside.
  2. Whisk together the melted coconut oil, eggs, erythritol and vanilla. Add in the mashed banana mixing to combine.
  3. In a small bowl whisk together the almond flour, cocoa powder, whey protein powder, gelatin, coconut flour, cinnamon, baking powder, baking soda and salt to break up clumps.
  4. Add the dry ingredients to the wet ingredients blending to fully combine. Scoop into 11 muffin liners and bake 20-23 minutes until puffed and set in the centers. Set aside on a rack to cool in the pan. Makes 11 muffins.
Notes
Net Carbs: 5.7g
SugarOH: 2.2g
 

 

Citrus Zucchini Bread

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Citrus Zucchini Bread
 
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Nutrition Information
  • Serves: 14
  • Serving size: 14
  • Calories: 183
  • Fat: 14.4g
  • Carbohydrates: 15.8g
  • Fiber: 13g
  • Protein: 5.8g
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Citrus zucchini bread is a fantastic riff on classic zucchini bread incorporates yellow squash, cardamon and fresh citrus.
Ingredients
  • ½ cup toasted unsweetened shredded coconut
  • 1 ½ cups finely shredded zucchini (yellow squash!)
  • 1 tsp lemon juice
  • 1 Tbsp lemon zest
  • 1 Tbsp vanilla
  • 1 ½ cups almond flour
  • ¼ cup chia seed flour
  • 2 tbsp coconut flour
  • 2 tsp cinnamon
  • 1 tsp cardamom
  • ½ tsp nutmeg
  • 1 ½ tsp baking powder
  • ½ tsp salt
  • Pinch pure powdered stevia
  • 4 large eggs
  • ¼ cup coconut oil, melted
  • ⅓ cup erythritol
  • ⅓ cup xylitol
Instructions
  1. Preheat oven to 350°F. Toast coconut for 5-8 minutes until light golden and set aside to cool. Increase oven temperature to 375°F. Prepare a 5x7-inch loaf pan by placing a piece of parchment on the bottom and spraying it and the sides with oil.
  2. Grate the zucchini and squeeze out as much water as possible then place it in a small bowl with the lemon juice, lemon zest and vanilla. Set aside.
  3. In a small bowl whisk to combine the almond flour, chia seed flour, cinnamon, cardamom, nutmeg, baking soda, salt and stevia. Set aside. In a medium bowl, whisk together the eggs, coconut oil, erythritol, and xylitol. Add the flour mixture and blend into a smooth batter. Then add the zucchini mixture blending to combine. Fold in the chopped pecans.
  4. Bake for 20 minutes at 375°F then turn the oven down to 350°F and continue to bake another 30-35 minutes until light golden brown and set in the center. If the bread begins to brown too much on top cover it with aluminum foil and continue baking. Remove from oven and allow the bread to cool in the pan for 10 minutes before removing to a cooling rack. Enjoy immediately or refrigerate for up to 1 week or freeze tightly wrapped for up to 3 months. Serve at room temperature or toasted.
  5. Optional: Add 6 drops of certified pure lemon essential oil and 7 drops of certified pure grapefruit essential oils to the batter. ALSO this bread is delicious served with a cream glaze made with 3 Tbsp erythritol (powdered), 2 Tbsp heavy cream and ½ tsp vanilla. Add additional essential oils as described above to your taste and then whisk until fully combined. Drizzle over bread and serve!
Notes
Net Carbs : 2.8g
SugarOH: 9.1g
 

Chia Minute Muffin

Chia Minute Muffin

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This is a very versatile recipe.  While I enjoy muffins with jam (and butter!) sometimes I need something fast that I can just grab and go without worrying about having jam dripping onto my shirt or some other place.  Add a tablespoon of Blueberry Refrigerator Jam with the egg or simply add a few whole fresh blueberries before microwaving and you are literally out the door in 2 minutes!

Chia Minute Muffin
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 303
  • Fat: 15.8g
  • Carbohydrates: 16.4g
  • Fiber: 14.7g
  • Protein: 22.8g
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Ingredients
  • 1 large egg
  • 1 tbsp unsweetened coconut milk
  • 1 tsp olive oil
  • ½ tsp vanilla (optional)
  • 1 tsp xylitol
  • 2 tbsp chia meal
  • 2 tbsp unsweetened protein powder
  • ½ tsp cinnamon
  • ¼ tsp baking powder
  • ⅛ tsp salt
Instructions
  1. Whisk the egg, coconut milk, olive oil, vanilla and xylitol in a microwave safe coffee cup.
  2. Add the chia meal (blend 2 tbsp seeds in a blender to make the meal), protein powder, cinnamon, baking powder and salt. Stir until fully blended and thick.
  3. Microwave for 1 minute. You will see the muffin rise to the top of the mug but it will collapse towards the end and stay below the rim. Remove from the mug by tapping upside onto a plate. Sometimes it may stick so use a knife to gently go around the outside edges of the muffin where it may be sticking to the mug.
  4. Slice and enjoy immediately. Delicious with a tablespoon of unsweetened jam, cream cheese or both!
Notes
Net Carbs : 1.7g
SugarOH: 4g