Protein Banana Nut Muffins

A bakery classic made macro-friendly with 14g protein

Going to a coffee shop always seems harmless.

You go there to get some work done, grab your favorite cup of joe, and head out.

But you and I both know it doesn’t always happen that way.

Sometimes when you’re about to buy that coffee at the register, you spot a muffin encased behind a glass container. It’s practically calling your name.

It looks bigger and more delicious than any muffin you’ve ever seen.

Probably because you skipped lunch and forgot to bring a snack again.

You hesitate to buy it.

You know you don’t need it.

But the cashier is waiting on you to hurry up, the line behind you is growing, and the pressure’s on.

So, you justify it by telling yourself: “This muffin isn’t as bad as a cinnamon roll or donut.”

And just like that, you go ahead and buy it.

Congrats. Now you’ve got a coffee and a 500-calorie snack you didn’t plan to have.

Sound familiar?

Well, not anymore after today.

Next time, you’ll just grab your coffee and head to the table because you’ll have these banana nut muffins on hand.

They’re moist, a little crunchy, and sweet enough to make you laugh at any of the temptations these coffee shops will throw at you.

They’re also meal-prep friendly! When you’re ready to have one, you can grab one from the fridge, heat it up in the microwave for 15 seconds, and boom! They’re like you just baked them.

And once you have a few, you’ll be full not because you just had the calories of your lunch in a muffin, but because it has 14g protein per muffin.

So let’s get baking!

Make sure to adjust calories and macros based on your personal goals!

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Here are a few notes regarding the recipe:

• Grab a protein pancake mix that actually makes good pancakes.

  • DO NOT USE Birch Bender’s. I tried it and it was a disaster every time.

  • My favorites to use are PEScience or Bob’s Red Mill.

• Check the nutrition facts of your protein pancake mix to ensure 120g is used.

• Make sure the bananas you’re using are as ripe as possible.

• Use only Whey-casein or plant-based protein powder to keep the muffins soft.

• The batter should be thick but still a little moist. Add liquid if it looks too dry.

• I recommend using a food scale to weigh out the ingredients.

  • It’s very easy to over add dry ingredients just by eyeing it.

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Protein Banana Nut Muffins

14G Protein Per Muffin | 134 Calories | 30 Minutes | 6-7 Muffins

Ingredients

Wet

• 2 large eggs

• 2 1/2 tbsp nonfat Greek yogurt

• 2 tbsp unsweetened applesauce

• 1 large ripe banana, mashed

• 4-5 tsp brown zero-calorie sweetener (20g)

• 1/2 tsp vanilla extract

• 1/2 tsp butter extract (optional)

Dry

• 1 cup protein pancake mix (120g)

• 2 scoops whey-casein protein powder (70g)

• 1 tsp cinnamon

• Pinch of salt

Walnut Crumble

• 30g walnuts

• 15g pancake mix

• 15g protein powder

• 3/4 tbsp ghee, melted

• 4 tsp brown zero-calorie sweetener (15g)

Cooking instructions:

1. Preheat oven to 350°F. Add the banana to a bowl and mash with a fork. Add the rest of the wet ingredients to the bowl and whisk until smooth.

2. In a separate bowl, whisk the dry ingredients. Mix the ingredients for the walnut crumble in another bowl.

3. Fold the dry ingredients into the wet ingredients until just combined.

4. Place 6-7 muffin cups in a muffin tin. Divide the batter evenly.

5. Top each muffin with the walnut crumble.

6. Bake 18–22 minutes, or until a toothpick comes out clean.

7. Let the muffins cool for 10 minutes then enjoy!

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Thanks for reading! Stay healthy and keep the muffin man at bay.

Eat Well,

Marcus Matkins

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