Gluten-free- low sugar single serving protein muffin recipe

by purelytwins

Single serving protein muffin recipe.

Gluten-free low sugar protein muffin recipe that serves one.

she is enjoying our new love — a sugar free protein packed chocolate muffin.

we have been increasing our intensity of our workouts, with some days doing a mini second workout. therefore, we have been increasing our protein. well our calories in general. as we gain more muscle our appetite goes through the roof.

so we needed something that really kept us full and satisfied. and this individual muffin recipe was born! it is one giant muffin!

it is crazy to admit that we are eating a lot more “protein” than we did a few years ago.

sometimes we cannot believe we eat as much protein powder as we have been lately. we try to have two servings of protein powder in one day.

and our bodies seem to be somewhat okay with it all! in the past we struggled with eating protein powders in terms of poor digestion…gas, constipation. but for some reason we are doing okay. maybe it is everything else we are doing to help our digestion. or maybe our stomachs are getting strong again. we can only hope. not everyday our stomach acts perfect.Β 

anyways, in the past we never understood why people obsessed over protein powder so much. we never understood why they put protein powder in everything.

but now we do!! when you are trying not to eat too much sugar, nuts, grains, etc. protein and vegetables are really all you got left. and the protein powders have been making our new ‘diet’ changes work for us at the moment.

we present you today our individual protein muffins as we like to call them. they are similar to some of our other mini cakes – walnut carob cakes and hazelnut cocoa cakes, (just using protein powder instead of nuts)

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individual chocolate protein muffin (gluten free, grain free, soy free, sugar free, nut free)

A healthy recipe for gluten-free grain-free sugar-free chocolate protein muffins. Muffins that are made with duck eggs!

  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
Scale

Ingredients

  • 1 scoop protein powder (4 tablespoons)
  • 1 duck egg*
  • 2 tablespoons cocoa powder
  • 2 teaspoons xylitol or any sugar of choice
  • 1/4 teaspoons vanilla extract (optional)
  • 2 tablespoons water or coconut milk

Instructions

  1. Preheat oven to 350 degrees.
  2. Place all ingredients into a bowl and mix together.
  3. Scoop muffin batter into one large muffin pan or individual ramekin. (if you do not have a large muffin pan then use regular size muffin pan but put muffin batter into two muffin liners)
  4. some might find this recipe to me a little dry, feel free to add in 1-2 tbsp of coconut oil or puree of some sort to help make it more moist. we liked it as is, especially using the duck egg. we found the texture to be perfect.
  5. bake time – about 20-25 minutes
  6. *we used 1 whole duck egg in this recipe but if you want to use chicken eggs do 2 eggs.
  7. **it is about 3-4 tbsp worth of protein powder if you use another protein protein, texture and taste may vary as well

Nutrition

  • Serving Size: serves 1

we seriously loved this muffin. it kept us full for HOURS. seriously a rich, nutrient dense protein packed muffin recipe.

 

we are in love. we have made this about every other day it feels like. now you can say we are a little obsessed with putting protein powders into things, like we mention so many others already do.Β we are a little late to the game.

have a great Tuesday!

Do you like protein powders? What is your favorite? Do you bake with protein powders? If yes, feel free to link the recipe in your comment.

xoxo

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71 comments

Nicole @ Making Good Choices March 27, 2012 - 5:57 am

vega is also my favorite protein! do you think the chocolate would taste as good as the neutral type?

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Lori and Michelle March 27, 2012 - 6:06 am

ya for Vega love, and yes the chocolate flavored should be fine πŸ˜‰

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Gabby @ Gabby's Gluten-Free March 27, 2012 - 6:04 am

These sound so good! I used to have the same issues with having protein powder until I started using SunWarrior – it’s one of the few raw, vegan protein powders that I love. I’ve been experimenting more with baking with protein powders and love it!

P.S. – love that shirt! Too cute.

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Lori and Michelle March 27, 2012 - 6:07 am

thanks Gabby! and yes at first we were not huge fans of SunWarrior but now we are, we love it. Funny how it all works out.

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Brittany @ GOtheXtraMile March 27, 2012 - 6:45 am

Yum I definitely need to make this!!

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Erica March 27, 2012 - 7:21 am

Deliciousness! And those pictures of Michelle are so darn cute! I have baked with protein powders before! I have made the pumpkin protein bars that are all over blog world!

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Lori and Michelle March 27, 2012 - 7:28 am

Erica sounds yummy, we will have look at that recipe!!! thanks

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the delicate place March 27, 2012 - 7:35 am

that is such a cute pic of M πŸ™‚ i eat 1/2 serving of hemp protein powder every day (manitoba harvest with fiber). i eat fish, chicken or red meat for lunch and for dinner i often have a couple whole eggs with some egg white. if i didn’t eat all those protein rich sources i prob would increase my powder but for my energy levels/exercise this seems sufficient. if i feel sluggish i’ll up it to 1 serving a day but for now i feel great πŸ™‚

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LizAshlee March 27, 2012 - 7:37 am

I love adding protein powder rather than flour if possible..what is your fav kind? That’s the tricky part I find! Can’t wait to try this recipe..thanks!

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Coco March 27, 2012 - 7:43 am

Yum! These looks great- and super cute pics btw πŸ™‚ I love protein powders- and without them there is no way I would be getting enough protein to support my workouts. I have 4 different kinds at the moment (I think I have a problem!) but I’m really loving Isopure Cookies and Cream- A lot of times I just use them in smoothies, but I also like to add it to greek yogurt (which I don’t think you eat..right? ) But it tastes like pudding and has real staying power! Plus I can make it in 3 seconds which is equally important.. I can’t wait to give these little muffins a try πŸ™‚

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Shannon March 27, 2012 - 7:44 am

This looks divine!! Do you think I could veganize it with a flax egg or energ egg replacer?

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Lori and Michelle March 27, 2012 - 3:36 pm

Shannon, we have tried three times like we mentioned in the post. but feel free to try. ours just came out mushy.

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katie March 27, 2012 - 7:53 am

yum! πŸ™‚ these look great! i love protein microwave muffins and have been making them for years! such an easy and quick snack!

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Sarena (The Non-Dairy Queen) March 27, 2012 - 8:34 am

I need to try this brand. I use Life’s basics with hemp, pea and chia. I really like it, but it is an aquired taste. These look amazing. I love my oat protein cakes. I eat them almost every night as my night time snack.

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Kris | iheartwellness.com March 27, 2012 - 9:07 am

This is my kinda muffin ladies!!! I love love love protein packed CHOCOLATE things πŸ™‚ I used to be allergic to eggs too…I had the NAET process done for my allergies and its GONE!

I’m making these bad boys!
xxoo

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lynn @ the actor's diet March 27, 2012 - 9:55 am

cute cute pix!

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Brittany @ Itty Bits of Balance March 27, 2012 - 10:05 am

You read my mind! I was about to ask if there was a way to make it without the egg but then I scrolled to see that you answered the question haha. Be sure to let us know if you’re able to figure something out!

In the meantime, I still have my eyes on those thin mints πŸ˜€

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Lori and Michelle March 27, 2012 - 3:37 pm

Brittany yes make the thin mints, you will love them. And we are still determined to get a vegan version!

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sophie March 27, 2012 - 10:26 am

How many grams is one scoop of the Vega protein powder?

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Lori and Michelle March 27, 2012 - 3:41 pm

Sophie, sorry about that, we should of put more options. but one scoop vega is 1.2oz, not sure how many grams. but around 3-4 tbsp of powder.

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janetha @ meals & moves March 27, 2012 - 10:30 am

cute photos!! i love single-serving recipes.

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Roni March 27, 2012 - 10:50 am

I just made one of these for a late-morning snack and they are sooo good! I just had egg whites so I did add some oil to the mixture and they are not dry at all πŸ™‚
I have a long drive to make this weekend and you bet I’ll be making some more as a drive-time snack! Thanks!!

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Lori and Michelle March 27, 2012 - 3:38 pm

Roni, awesome good to know they worked for you!! so happy you like them. yes great travel snack!

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Izabela (yoginiselfportrayal.wordpress.com) March 27, 2012 - 11:31 am

Hi Ladies,
Baking with protein powder is my new addiction as well. I love chocolate protein powders. Check out this link:
http://yoginiselfportrayal.wordpress.com/2012/02/07/carrot-chocolate-protein-cakes/
I tried yours protein thin mints as well-they are amazing!!!Thanks the recipe.

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Lori and Michelle March 27, 2012 - 3:38 pm

Thanks Izabela, we will check it out!

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Lisa March 27, 2012 - 12:17 pm

So trying that recipe out, I’ve been loving on protein muffins. I love to bake with protein powder!My favourite is vanilla sun warrior, but people have been saying the new vega is bomb so I’m going to pick some up on my next grocery trip!

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Lori and Michelle March 27, 2012 - 3:39 pm

Lisa we love both sunwarrior and vega!

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Melissa March 27, 2012 - 12:33 pm

YUMM!!!! my mouth is watering. do you think a chia or flaxseed egg would also work as a sub? thanks so much, can’t wait to bake!

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Lori and Michelle March 27, 2012 - 3:39 pm

Melissa, as we mentioned we tried making a vegan version, but failed 3 times. you can try it out, but ours came out mushy.

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Rachel @ Eat, Learn, Discover! March 27, 2012 - 1:37 pm

I love protein cakes! I’d make them so much more often if I had the patience to wait for them to bake. Must learn how to plan strategically so the cake is done when I’m finished with my workouts πŸ˜›

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Franny March 27, 2012 - 2:28 pm

I have been looking for a new muffin recipe and found your blog! This one looks so yummy can’t wait to try it πŸ™‚

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Kayla March 27, 2012 - 5:30 pm

LOVE this recipe. This completely validated a recipe I have been making myself each night as a bedtime treat since my diet is pretty much limited to meat, eggs, beans, vegetables, protein powder, tofu and almond/coconut milk. It tastes so decadent and rich and is sugar-free, which my body loves. I’ve been topping mine with a mixture of plain yogurt + cocoa powder + stevia which tastes like frosting!

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Lori and Michelle March 27, 2012 - 7:24 pm

Kayla, oh yum, frosting sounds wonderful

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katie @KatieDid March 27, 2012 - 5:39 pm

ohh just lovely, and I have all of these ingredients! I’ve been using a bit of unflavored whey and my stomach has been doing well with it so far. My workouts are getting intense so a little extra something has been making recoveries easier. Definetely whipping this up next time I’m in need of a snack!

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Deb (SmoothieGirlEatsToo) March 27, 2012 - 6:20 pm

Aw, thanks for the shout-out. I never did try mine with a flax egg and have no idea if it would work well. Muffins are so great for when that hunger beast strikes!

Looking really good, ladies- those abs in the last post were FIERCE!

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Lori and Michelle March 27, 2012 - 7:25 pm

Aww thanks Deb!! we tried it 3 times with flax gel and did not come out. and yes muffins are great when hungry!!

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Liz @ iheartvegetables March 27, 2012 - 7:04 pm

Haha I wouldn’t even know where to get a duck egg! Whole foods maybe? I’d definitely try this with regular eggs! And I love the idea of a single serving muffin… so I don’t eat the whole batch πŸ˜‰

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Lori and Michelle March 27, 2012 - 7:27 pm

Liz, not even sure if Wholefoods has it. We get them from a local farmer, and a small health food store sells them too. They are soo good, we think we like them better than real eggs.

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Laury@TheFitnessDish March 27, 2012 - 7:21 pm

Michelle is so adorable! {So are you Lori πŸ˜‰ }

I love this recipe!! I’ve been loving using protein powder as flour lately. So great.

I LOVE this recipe too! Right up my alley! I am definitely trying this like tomorrow!!!!

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Lori and Michelle March 27, 2012 - 7:26 pm

aww thanks Laury, you are too sweet!!! let us know how you like it.

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Heather @ For the Love of Kale March 27, 2012 - 7:33 pm

Yay for VEGA!!! best protein powder on the planet – hands down! Even better is your gorgeous smile, Michelle!

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Anastasia@healthymamainfo.com March 27, 2012 - 10:49 pm

These pictures are so cute!

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Ela March 27, 2012 - 11:07 pm

I’ve been planning a protein powder post for a little while now–it’s such an important ingredient. I bake with it for Phil but not for myself, just because I haven’t been eating any baked goods for ages.

I think the theory is that people build up tolerance to protein powders and maybe can’t stomach very much at first but become more and more able to digest larger amounts. Unfortunately, that hasn’t seemed to work for me–if I had a full serving of my current favorite protein powder, I’d be so sick–I can manage about an eighth of a serving!

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Gena March 28, 2012 - 4:29 am

Looks lovely, but how would I get around the duck egg? So often I find that these protein powder recipes are really not great with flax…any suggestions?

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Lori and Michelle March 28, 2012 - 7:21 am

Gena, we tried 3 times to use flax and chia gel for the eggs and failed. we have a few more ideas, hoping we can get a vegan version!!

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Grace March 28, 2012 - 6:11 am

Thank you so much for all of your awesome posts! I was wondering what your favorite protein powders are and why? Could you list them? Do you find it cheaper to buy in bulk, or can you get memeberships with certain retailers? I read an article that stated that the body can only utilize 23 grams at a time and that any more than that will turn to fat. Is this true? A few of my favorite protein bars are 25+ grams, so I was a little concerned when I read this.

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Lori and Michelle March 28, 2012 - 3:41 pm

Grace we are doing a post and video of this tomorrow. We love SunWarrior Rice Protein and any VEGA protein product. We are not sure about the 23 grams of protein at one time. We will have to research that more.

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Leanne @ Healthful Pursuit March 28, 2012 - 7:15 am

These remind me of my protein cakes! So good. Glad to hear you’re having a hard time doing the vegan version as well. I had similar results and just gave up…

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Meghanne March 28, 2012 - 2:21 pm

I made this recipe this morning and WOW. The muffin is HUGE and kept me full for hours. I used Vega Vanilla protein (individual pack cause I had one kicking around) and added a big TBS of pumpkin puree for moisture. Thanks for this! It’s delightful and I can’t wait to play with flavour combinations.

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Lori and Michelle March 28, 2012 - 3:40 pm

awesome Meghanne!!! so happy to hear this!

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jessie ann james March 28, 2012 - 4:23 pm

yeah!! so happy for more protein recipes! i’m always looking for new ones with this new program i am on! thanks ladies!!

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Jessica LeBoeuf March 28, 2012 - 4:38 pm

This post inspired me to make a protein muffin for breakfast for myself. But I was thinking of apple pie, so I used 1 scoop vanilla whey protein, 1 egg,, 2 tbsp almond milk, 1 tsp baking powder, 1/4 cup oat flour, 1 tbsp stevia and layered the batter with apple and cinnamon. After I then popped it into the microwave, (I oiled the bowl with olive oil to assure easy removal. Then a beautiful HUGE muffin came out and I topped it with greek yogurt and tahini. It was like eating warm apple cake…needless to say I DEVOURED IT! Thanks for the inspiration!

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Kilee March 29, 2012 - 3:04 pm

I love protein muffins too! I always forget to make them though. It’s nice that you can just make one at a time instead of needing to bake a whole batch. My love for baked goods continues, but as I age, I realize my body does not do will with a lot of starches and sugar. Hence, I love baking with protein powders and stevia.

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Kristen April 2, 2012 - 1:05 pm

I have never been a really big fan of protein powder, but these muffins look too good to resist!!! I am going to try to add more protein powder into my diet, so would you suggest any specific protein powder starting out if you really don’t like the taste of most protein powders haha?

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Nicole April 7, 2012 - 7:42 pm

These look amazing and I love the ingredients! Can’t wait to try them…

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barb April 10, 2012 - 8:46 am

How much is one scoop of protein powder? I notice that different types have different scoop sizes. If you had to measure it in TB, would it be 2 or 3 TB?

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Lori and Michelle April 10, 2012 - 10:42 am

Barb it is about 4-6 tbsp protein powder.

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Sassy Stephanie April 23, 2012 - 2:11 pm

Made these with Warrior Blend natural flavor and applesauce instead of stevia or xylitol. Pretty yum! Smeared some fresh almond butter on top! I want to try them with lucuma nextime!

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Lori and Michelle April 23, 2012 - 3:15 pm

yum! yes lucuma we plan to do that as well

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Cara April 24, 2012 - 5:56 am

Hey girls! How long do you bake this for? (I am surprised that with so many comments no one else asked this, I thought maybe I am missing something, maybe I am?!)

I have always been a fan of protein powder and recently switched from whey to vegan versions. While I do like Sun Warrior Warrior Blend, I’ve found a much more cost-effective brand that is still very high quality – TrueNutrition! You can read about and see my protein bar recipe here πŸ™‚ PS – discount code within the post as well!

http://www.carascravings.com/2012/04/mint-chocolate-protein-bars-gluten-free-refined-sugar-free-vegan.html

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Lori and Michelle April 24, 2012 - 6:08 am

we baked them for about 20-25 minutes. really to a toothpick comes out clean so each oven might be different.

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Kala April 24, 2012 - 11:21 am

I tried this recipie and it was a complete disaster, I am not sure what I did wrong πŸ™ The predominant taste was a stevia kind of sweetness even though I did not ad any additional sweetener.

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Ana April 26, 2012 - 1:59 pm

Hi girls! Just wanted to let you know that I have made the muffins and loved it!!
I used the new Vega One powder in chocolate flavor, 1 chicken egg, and omited the cocoa in the recipe. The muffin was super good, both me and my son loved it!
The second time I made, immediately as I took it out of the oven I added a teaspoon of coconut butter in the center… it melted and was sooo good!
Do u guys think this would work with rice protein?
Thanks for sharing all the amazing recipes you come up with! I love your recipes and ideas!
Ana

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siew wei May 4, 2012 - 6:09 am

can i use honey to substitute the splenda and stevia?

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Lori and Michelle May 4, 2012 - 6:11 am

Siew yes you can.

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siew wei May 4, 2012 - 7:37 am

may i know how many tbsp of honey should I use to get the sweet taste ? :/ i don’t wanna load up on calories or sugar thou.

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Lori and Michelle May 4, 2012 - 9:22 am

1 tbsp should be fine. the sweetness level will vary depending on what protein powder you use. so might have to adjust it.

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Bailey May 22, 2012 - 6:45 am

How many calories do you think these muffins are? I guess I could always make them smaller if I’m trying to watch!

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Lisa May 23, 2012 - 4:00 pm

Bailey I make this recipe without the maca powder, 1T agave for the sweetener, and the 1 egg + 1 egg white. It comes to 302 calories, 33.5g carbs, 24.7g protein, and 9g fat.

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Confused Truffle July 13, 2012 - 12:12 pm

Sounds like what I make for chocolatey snacks.. it’s so yummy with some Arctic Zero piled on top! MMM!
Wanted to comment and mention GREEK YOGURT will make this cake moist and still add to the protein without adding sugar (applesauce). Just one tablespoon, and omit a tablespoon of liquid, and it will be more like a fudgey brownie.

Awesome post! Thanks for sharing! πŸ˜€

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Sue August 15, 2012 - 10:07 am

Going to make these this afternoon! Do you have any idea on the calorie count per muffin?

Reply

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