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Banana Protein Muffins

banana.nut.protein.muffins

I made these delicious banana protein muffins as a treat for the ladies at Breathe Pilates Studio to snack on after a tough workout. I promised them I would share the recipe so here it is! These babies are only 179 calories per muffin with 5 grams of protein! There’s no reason you can’t have a breakfast muffin or post-w0rkout snack that satisfies your sweet tooth AND helps your muscles repair. If you’re having a muffin post-workout, make sure and pair it with a glass of milk (I recommend organic soy or grass-fed cow’s milk) to round up the protein and replace fluid for optimal recovery. Don’t forget, although almond milk tastes great, it has very little protein.

I used one of my favorite brands of protein powder in this recipe, Tera’s Whey. Tera’s has none of the artificial crap that most protein powders contain. I buy the Organic Bourbon Vanilla, it’s a grass-fed whey protein that packs 21 grams of protein into 110 calories with no GMOs. They get their whey from small local cheese plants in Wisconsin that get their milk from small family farms. The Bourbon Vanilla has only four ingredients (all of which I can pronounce) and doesn’t contain any sucralose or artificial sweeteners (score!). It’s also gluten-free, if that’s your thing. Other brands of protein powder I recommend are Jarrow, Biochem, IsoPure, Bluebonnett and Jay Robb’s.

Banana Nut & Honey Protein Muffins

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 16 Muffins

Banana Nut & Honey Protein Muffins

Ingredients

  • • 1/2 cup chopped walnuts
  • • 1/3 cup plus 1 tablespoon honey, divided
  • • 1 teaspoon cinnamon
  • • 1½ cups whole wheat flour
  • • 1½ teaspoons baking powder
  • • ½ teaspoon salt
  • • 1 stick unsalted grass-fed butter, softened or melted
  • • 2/3 cup vanilla protein powder
  • • 2 large eggs
  • • 2 overripe bananas, mashed
  • • 1 teaspoon vanilla extract
  • • 1/3 cup milk

Instructions

  1. Preheat the oven to 350°. Spray two muffin tins with non-stick cooking spray or line with paper liners. In a small bowl, toss the nuts with 1 tablespoon of the honey and cinnamon until evenly coated and set aside.
  2. In a medium bowl, whisk together the flour, baking powder and salt. Set aside.
  3. In a large bowl, using a fork, beat the butter with the protein powder and remaining honey until mixed well. Add the eggs, banana, vanilla and milk and continue to beat (batter will be lumpy). Slowly beat in the dry ingredients until wet. Do not over-mix.
  4. Spoon the batter into the muffin tins and sprinkle with the nut topping. Bake the muffins until the tops are golden and a toothpick inserted in the center comes out clean, about 25 minutes.
http://orlandodietitian.com/2014/02/18/banana-protein-muffins/

banana.walnut.protein.muffins

Nutrition Facts:
Serving Size: 1 banana protein muffin
Calories: 179
Total fat: 9.1g
Saturated fat: 4.1g
Cholesterol: 43mg
Sodium: 137mg
Potassium: 166mg
Total Carbohydrates: 20.6g
Fiber: 1.1g
Sugars: 9.3g
Protein: 5.1g

Recipe adapted from Once Upon a Chef.

For more tips on what to eat before a workout, read this.

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