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banana protein muffin recipe

Chocolate Banana Protein Muffins

Summer Yule
These chocolate banana protein muffins are sweetened with ripe banana and no refined sugar. 6.6 grams protein and only 102 calories each!
5 from 5 votes
Prep Time 5 mins
Cook Time 13 mins
Total Time 18 mins
Course Breakfast
Cuisine American
Servings 4
Calories 102 kcal

Ingredients

  • 1 medium mashed banana, very ripe (5-6 tablespoons of banana)
  • 6 tablespoons peanut flour (30 grams; choose one with no added sugar)
  • 1 tablespoon Swerve, granular
  • 1 tablespoon instant dry milk powder
  • 1 teaspoon baking powder
  • 1 tablespoon dark cocoa powder (17 grams; cacao powder may also be used)
  • ½ tablespoon ground flaxseed
  • 2 large eggs (or 6 tablespoons egg whites)
  • ½ tablespoon avocado oil
  • 3 tablespoons chopped peanuts (for topping)
  • cooking oil spray

Instructions

  • Preheat the oven to 425°F (218°C). Put muffin papers in four compartments of a muffin tin and mist them with cooking spray.
  • Mash the banana until completely smooth with a potato masher or fork.
  • Combine the peanut flour, Swerve, milk powder, baking powder, cocoa powder, and ground flax in a medium-sized bowl. Combine the banana, eggs (or egg whites), and oil in a second bowl. Dump your wet ingredients into your dry ingredients, and stir until combined.
  • Put the muffin batter into the oiled muffin papers that are in your muffin tin. If the ingredients were weighed and measured correctly, the paper liners should be filled to the top.
  • Top the muffins with the chopped peanuts, pressing them into the batter slightly.
  • Bake for 13-14 minutes about ⅓ of the way from the top of the oven. When finished baking, a toothpick inserted into the center of the muffin will come out clean or with crumbs. If you undercook the muffins, the middles will sink as they cool.
  • After removing them from the oven, let the muffins cool for a few minutes before carefully taking them out of the muffin pan. Let them come to room temperature on a cooling rack before putting them in the fridge. For the best texture, let the muffins chill completely before eating.

Notes

This is a level 3 recipe (weight maintenance and active lifestyles). I've given this recipe the bump to level 3 due to the use of flour. However, you may find this muffin recipe far more satiating than most muffins due to its higher protein content. I’d consider these chocolate banana protein muffins to be a better muffin for weight watchers than most muffins. 
I packed as much protein density as possible into this muffin with these ingredients specifically: 
  • Egg white (or eggs) 
  • Peanut flour 
  • Flax meal 
  • Chopped peanuts 
  • Instant milk powder 
Also, at only around 100 calories per muffin, this muffin is far lower in calories than most store-bought muffins. You can eat two or three of these muffins and still (likely) be under the calories of a single bakery muffin. These chocolate banana protein muffins will fit easier into low-carb diets than your typical banana muffin as well. 
I prefer the taste of these protein muffins with whole eggs versus egg whites. The disadvantage of using whole eggs is that protein decreases a little, while fat and calories increase. The change is minimal enough to be worth it, IMO. 
Aside from using whole eggs, you can use a spread to add more fat and calories to these protein muffins. Peanut butter, almond butter, and dairy butter are my top picks for protein muffin spreads. 
 
Nutrition information is for one serving (using egg whites). Carbohydrates listed are net carbs (total carbs minus fiber and erythritol). 

Nutrition

Calories: 102kcalCarbohydrates: 7.3gProtein: 6.6gFat: 5.1gSaturated Fat: 0.6gSodium: 114.4mgPotassium: 178.8mgVitamin A: 0.8% DVVitamin C: 3.2% DVCalcium: 7.4% DVIron: 3.2% DV
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