Protein muffins. The recipe for delicious and healthy muffins (muffins) with protein

I signed up to run a marathon in April. It is 42 km. That is, to the fig. I have an extra weight of 10 kg, and I don’t smile at all to drag it for 42 km, and without it I would have run ... This means I have to lose weight.

I am often asked how to make a cake that is flour, sugar, butter, nuts, gluten and lactose free and tastes as good as real. I turn into a beast in response. Why not ask me how to teleport? Or how to travel faster than the speed of light? And at the same time how to change the gravity, otherwise 9.8 is too much, the chest sags. My approach to diet desserts is: eat a small bite of the real tasty and move around a little more.

But sometimes - rarely! - happen diet desserts, which have a right to exist. For some reason, they are all based on protein powder :-)) So it was with protein ice cream and with this cupcake too. There is no sugar, no flour, no carbohydrates, only proteins and it takes one minute to cook. Well, why not like it :-))

A serving of 20 g of protein, virtually no carbs and 200 calories. Consider that you have eaten a pack of cottage cheese. If the cottage cheese is already coming out of your ears, then such a cupcake is quite for itself. And you gorge yourself on cupcake for some reason much better than liquid protein shake... Although the composition is almost the same.

So, you will need:

• 1 scoop of your favorite protein (no more than 23 g protein)
• 1 tbsp coconut, almond, or at worst regular flour
• 0.5 tsp baking powder (1g)
• about 50 ml of milk

First, mix all dry ingredients in a mug, then gradually dilute with milk until smooth. Cook in the microwave for about 1 minute. This is, in short.

Now for the details.

Coconut flour seems to be sold in a flavor, almond flour is sold in large supermarkets. You can also grind nuts or coconut.

If you have more than 23 grams of protein in your protein, use less, otherwise the cake may turn out to be rubbery. The best protein for baking is soy protein, as whey has a rubbery consistency. If you like the cupcake, then it makes sense to buy some soy protein and cook everything on it.

By proportions. It is difficult to measure half a spoonful of baking powder. I have a set of measuring spoons, it's easier for me. but also got bored. If you like the cupcake and are going to make it often, then prepare the mixture in advance:

• 300 g protein
• 100 g coconut, nut or plain flour
• 10 g baking powder

Mix everything and put in a jar. Pour 40 g from there into a mug and dilute with milk. Recently, I have not measured milk at all, I dilute it by eye to the consistency of a pancake dough.

About the mug. For this amount, you need a mug of at least 400 ml. Everything will come out of the smaller mug! Measure directly how much you have in your mug.

Now about baking. You will need to experiment with how long your protein is baked in your microwave and your mug. It will be different for everyone. Start at 1 minute. The cupcake should rise, and when you turn off the microwave, it should settle slightly. If the cake is dry and rubbery, bake it. If it is too liquid, it is not baked. From experience I will say - a little liquid is better than dry and rubber. Also keep in mind that it reaches a little more in a mug. You need to achieve a delicate soft consistency.

Now about the variety. As much as you love your protein, you will get bored of eating the same taste. Therefore, the options for you are:

1. Chocolate. add 10 g of dark cocoa and a teaspoon of brandy instead of flour. It will taste like a potato cake.

2. Berry. Add to vanilla cake a handful of berries. If the berries are frozen, you will have to cook the cake longer, experiment.

3. Apple cider. Add a pinch of cinnamon to the dry mixture, and cut a quarter of the apple into a mug of dough into small cubes. Beforehand, it is better to bake the apple a little: a minute and a half in the microwave, and the apple will soften enough to be soft and tender in the muffin. You can also crush an orange or tangerine into a cupcake.

4. Lemon. Add freshly grated lemon peel... Special lemon lovers can replace some of the milk with lemon juice, or add lemon Kurd... You can do the same with orange, lime and grapefruit.

5. Nutty. Add 1 tsp. any nut paste (urbecha). The tasteville sells coconut. peanut, almond and cashew. You can also buy Urbech on the Internet. My favorite flavor, of course, is hazelnut. Please note that the addition of nuts will increase the calorie content.

6. Ginger. Grate 1 tsp. fresh ginger, dissolve in milk and strain. Then use the ginger milk for the dough as usual.

7. Caramel. Buy a Calorie Free Sports caramel sauce at a sports nutrition store and pour it over a cupcake.

8. Banana. Puree a third of one banana and knead the dough on it. Dilute with milk to the consistency of a pancake dough.

9. On sour cream. A little more calories, but with sour cream, all the baked goods are tastier. Replace milk with sour cream.

10. Coffee Replace the milk with freshly brewed delicious coffee.

Most of us have experienced at least, one major disappointment when making protein sweets. You won't miss again! These recipes are delicious and simple enough to help you restore your faith in healthy baking.

If you want to build more muscle, then you need to increase your protein intake. But if your stomach has not yet had time to empty after the last meal, then from the mere thought that you have to pour in another liquid dish, tears welling up in your eyes, nevertheless, you have options! With a dash of creativity, you can get your protein into delicious baked goods.

Protein powder can be incorporated into a wide variety of delicious sweets, from cakes to truffles and all in between. Be sure to take advantage of these quick, easy and universal recipes... They are formulated with whey protein powder due to their wide range of flavors and unrivaled texture, aroma and consistency. (Team i's note: you can take any other high-quality and tasty protein, preferably an isolate, since cheaper concentrates can taste more or less in liquid form, but are completely unsuitable for protein desserts).

Satisfy your sweet tooth delicious treats that contain the optimal amount of proteins, carbohydrates and fats.

We all know that a little sugar after exercise can accelerate recovery, promote muscle growth, and restore glycogen stores. So why not make a sweetness that combines the deliciousness of a chocolate brownie with a potent dose of protein?

In addition to a good dose of whey, these cakes also contain protein in the form of chickpeas, also known as chickpeas. Don't worry, it won't spoil the taste, but it will improve texture, fiber content and overall nutritional profile that goes far beyond the usual banal flavor.

Ingredients :

• 1 tin of chickpeas (about 240 g), rinsed and dried
• 1/4 cup honey
• 1/2 cup natural peanut butter
• 1 tsp baking powder
• 1 egg white

Cooking method:

1. Preheat oven to 180 ° C.
2. Line a baking sheet with baking paper.
3. Place all ingredients in a blender. Mix until smooth.
4. Pour the contents onto a covered baking sheet and place in the oven for 15 minutes.

Add one tablespoon of Natural Orange Flavor for a savory, chocolate-citrus flavor. Yummy!

The nutritional value:
Serving size (1 cake). The recipe contains 9 servings.
Serving Contents:

• Calories - 180
• Total Fat 8.6 g
• Total Carbohydrates 16.6g
• Total Protein - 11.8 g

Rocky Road became popular for its ice cream, but it’s time for this chocolate treat to be recreated as candy. Enter the protein truffle "rocky trail"! And enjoy the mix of nuts, chocolate and coconut.

Ingredients:

• 1 scoop Whey Protein Powder (Optimum Nutrition Rocky Road Gold Standard whey)
• 2 tbsp coconut flour
• 1 tbsp cocoa powder
• 3 tbsp unsweetened almond milk
• 2 tbsp unsweetened grated coconut

Cooking method:

1. Combine the first four ingredients at the toe. Continue stirring the mixture until it is smooth.
2. From the resulting paste, form into small balls.
3. Cover the truffles with unsweetened grated coconut, rolling over the shavings.
4. Bon Appetit! Try not to eat everything in one sitting.

Want to try something new? You can use a different protein powder, such as a cookie or ice cream flavor, or add dark chocolate chips as an indulgence.

The nutritional value:
Serving Size (1 Large Truffle) The recipe contains 4 servings.
Serving Contents:

• Calories - 63
• Total Fat 2.4 g
• Total Carbohydrates - 3.85 g
• Total Protein - 7 g

3. Nutella Protein Fudge

There are times when you get inspired while cooking and you can spend a lot of time creating culinary masterpiece... But sometimes you just want to eat quickly and tasty, while not spending a lot of time cooking, and then cleaning.

For moments when you crave (almost) instant gratification, think about fondant. Protein fudge is versatile, easy to make, and delicious. In addition, you don't need an oven to cook it, because you don't have to bake anything!

Ingredients:

• 2 scoops of Optimum Nutrition Double Rich Chocolate Gold Standard whey
• 1/2 cup dark chocolate hazelnut butter
• 1/4 cup unsweetened almond milk

Cooking method:

1. Combine all ingredients in a bowl.
2. Pour the mixture into a small baking sheet, pre-coated with parchment paper, and refrigerate for about an hour.
3. Cut into small pieces and enjoy!

You can substitute any other nut butter available. You will still make a great fudge.

The nutritional value:
Serving Size (1 Fudge Cube). The recipe contains 9 cubes.
Serving Contents:

• Calories - 118
• Total Fat - 10.25 g
• Total Carbohydrates 3.4g
• Total Protein - 8 g

What could be better for a box of chocolates? A box of protein chocolates, of course! Indulge in these treats without fear of getting fat, and share with your loved ones without fear of being discovered! These candies are so delicious and flavorful that no one would suspect that they are packed with muscle-building protein!

Ingredients:

• 100 g extra dark chocolate (I recommend chocolate with 85% cocoa content or higher)
• 1 tbsp softened coconut oil
• 1 scoop of Optimum Nutrition Double Rich Chocolate Gold Standard whey
• 1/2 scoop Optimum Nutrition Delicious Strawberry Gold Standard whey
• 1/2 tablespoon coconut flour
• 1 tbsp unsweetened almond milk

Cooking method:

1. Melt 50 g of chocolate and mix with 1/2 tbsp. softened coconut oil in a deep bowl.
2. Add half a scoop of chocolate whey protein to the mixture and mix thoroughly.
3. At the bottom of the ice tray, spread the resulting mixture with a thin layer and put it in the refrigerator to cool.
4. Next, we make the filler by mixing strawberry whey powder with coconut flour and almond milk.
5. Place a tiny spoonful of filling in each mold.
6. Melt the rest of the coconut oil and dark chocolate together and add the rest of the chocolate whey powder to the mixture. Fill all the molds with this mixture to the top.
7. Put your chocolate candies in the freezer and let them freeze well. Take them out of the tray and eat them to your health! If any surviving candy is left, place it in the refrigerator for storage.

Strawberry filling can be replaced with natural peanut butter for an excellent nutty flavor.

The nutritional value:
Serving Size (1 Candy). The recipe contains 9 candies.
Serving Contents:

• Calories - 93
• Total Fat - 6.8 g
• Total Carbohydrates 2.4g
• Total Protein - 5.2 g

If you are monitoring your waist or tracking the exact intake of fats, proteins and carbohydrates, then you are hardly addicted to eating pancakes. Instead of a frozen carton box pancake, eat a stack of protein-filled pancakes. They have the perfect fluffy texture you're used to and, as a last resort, are easy to make for breakfast.

Ingredients:

• 1 scoop of Optimum Nutrition Banana Cream Gold Standard whey
• 1/2 cup oatmeal
• 1 pinch baking powder
• 2 tbsp Greek yogurt
• 1 egg white
• 1 tbsp coconut flour
• 1/2 mashed banana
• 3-4 tablespoons unsweetened almond milk

Cooking method:

1. Combine all ingredients in a blender or food processor.
2. Pour batter in a hot pan.
3. Cook on low to medium temperature, turn over when bubbles appear on the surface.
4. Put the pancakes in a stack and you can pounce on them greedily!

For small protein pancakes perfect size, just two tablespoons of dough is enough. They are great for stacking tall!

The nutritional value:
Serving size (4-5 pancakes). The recipe contains 1 serving.
Serving Contents:

• Calories - 393
• Total Fat - 5.2 g
• Total Carbohydrates 48 g
• Total Protein - 39.8 g

Delicious chocolate protein muffins with liquid filling composed of peanut butter! Is there anything else to say? I do not think so. So let's get down to business right away.

Ingredients:

• 1/2 scoop Optimum Nutrition Double Rich Chocolate Gold Standard whey
• 1/2 cup oat flour
• 1/4 cup unsweetened cocoa powder
• 1 tsp baking powder
• 170 g Greek yogurt
• 1 whole egg
• 1 egg white
• 1/4 cup unsweetened almond milk
• 1/3 cup stevia or other powdered sweetener
• 1/3 cup natural peanut butter

Cooking method:

1. Preheat oven to 180 ° C.
2. Combine all ingredients except the peanut butter in a food processor.
3. Pour the mixture evenly into nine muffin tins. Then, place a teaspoon of peanut butter on each cupcake and press in until it is completely immersed.
4. Bake the muffins for 10-15 minutes, until they are completely baked. They are best eaten immediately after cooking. If you haven't eaten everything in one go, reheat the leftovers in microwave oven, for hot liquid-filled muffins.

No need to rush for oat flour to the store. You can make your own by grinding the oatmeal in a food processor. It can also be substituted with brown rice flour or almond flour in other recipes.

The nutritional value:
Serving size (1 cupcake). The recipe contains 8 muffins.
Serving Contents:

• Calories - 134
• Total Fat - 7 g
• Total Carbohydrates 8.4g
• Total Protein - 11.7 g

This recipe is super versatile, you can use it as part of a protein-rich breakfast or as a light evening snack! You can also use any flavored whey powder, as well as a variety of nut butters. Not sure where to start? Try it classic version with peanut butter and Optimum Nutrition Double Rich Chocolate Gold Standard whey.

Ingredients:

• 1 1/2 cups oatmeal
• 1/2 cup unsweetened almond milk
• 1/2 cup nut butter
• 2-3 scoops of Optimum Nutrition Gold Standard whey

Cooking method:

1. Combine the ingredients in a toe, then pour the contents into a small baking sheet lined with parchment paper.
2. Place the baking sheet in the refrigerator or freezer and let the contents set. Cut the dish into cubes.

Add crushed nuts for extra crunch.

The nutritional value:
Serving Size (1 Large Slice). The recipe contains 9 pieces.
Serving Contents:

• Calories - 166
• Total Fat 8.7 g
• Total Carbohydrates 12.3 g
• Total Protein - 12 g

Translation: Resistance (specially for the online store inFIT)

Girls, hello everyone! Apparently my hands do not grow from there. I made these muffins strictly according to the recipe; I added baking powder to sifted flour, from berries, frozen blueberries. Paper molds. Everything has risen, oh, how! They have become so dark, I sit rejoicing, I think from blueberries, but they burned out. And only on top, like a hard shell, covered with a crust, the insides are so perforated, but moist, like a custard cake. What sin, I have an electric stove, antediluvian, I will not get used to it, but I set the temperature lower. Or did my mother bring me flour Big, is it not suitable for baking at all? In short, I'm in disarray, this is not the first failure. ] But my daughter was 8 months old and liked it very much, she made a lot of noise when I took away
Take a look at the photo.

Well, I didn't calm down, for the purity of the experiment I changed the ingredients: instead of proteins I added whole eggs (the portion was reduced by 3 times, I'm afraid), I took 2/3 rye flour and 1/3 white wheat flour, I know that it is not ours, but this is an experiment ... They turned out, although they also burned a little, but inside are good so delicious... I tried - I have only partially switched to Monty, I train.

I signed up to run a marathon in April. It is 42 km. That is, to the fig. I have an extra weight of 10 kg, and I don’t smile at all to drag it for 42 km, and without it I would have run ... This means I have to lose weight.

I am often asked how to make a cake that is flour, sugar, butter, nuts, gluten and lactose free and tastes as good as real. I turn into a beast in response. Why not ask me how to teleport? Or how to travel faster than the speed of light? And at the same time how to change the gravity, otherwise 9.8 is too much, the chest sags. My approach to diet desserts is: eat a small bite of the real tasty and move around a little more.

But sometimes - rarely! - there are dietary desserts that have a right to exist. For some reason, they are all based on protein powder :-)) So it was with protein ice cream and with this cupcake too. There is no sugar, no flour, no carbohydrates, only proteins and it takes one minute to cook. Well, why not like it :-))

A serving of 20 g of protein, virtually no carbs and 200 calories. Consider that you have eaten a pack of cottage cheese. If the cottage cheese is already coming out of your ears, then such a cupcake is quite for itself. And you gorge yourself on a cupcake for some reason much better than a liquid protein shake. Although the composition is almost the same.

So, you will need:

• 1 scoop of your favorite protein (no more than 23 g protein)
• 1 tbsp coconut, almond, or at worst regular flour
• 0.5 tsp baking powder (1g)
• about 50 ml of milk

First, mix all dry ingredients in a mug, then gradually dilute with milk until smooth. Cook in the microwave for about 1 minute. This is, in short.

Now for the details.

Coconut flour seems to be sold in a flavor, almond flour is sold in large supermarkets. You can also grind nuts or coconut.

If you have more than 23 grams of protein in your protein, use less, otherwise the cake may turn out to be rubbery. The best protein for baking is soy protein, as whey has a rubbery consistency. If you like the cupcake, then it makes sense to buy some soy protein and cook everything on it.

By proportions. It is difficult to measure half a spoonful of baking powder. I have a set of measuring spoons, it's easier for me. but also got bored. If you like the cupcake and are going to make it often, then prepare the mixture in advance:

• 300 g protein
• 100 g coconut, nut or plain flour
• 10 g baking powder

Mix everything and put in a jar. Pour 40 g from there into a mug and dilute with milk. Recently, I have not measured milk at all, I dilute it by eye to the consistency of a pancake dough.

About the mug. For this amount, you need a mug of at least 400 ml. Everything will come out of the smaller mug! Measure directly how much you have in your mug.

Now about baking. You will need to experiment with how long your protein is baked in your microwave and your mug. It will be different for everyone. Start at 1 minute. The cupcake should rise, and when you turn off the microwave, it should settle slightly. If the cake is dry and rubbery, bake it. If it is too liquid, it is not baked. From experience I will say - a little liquid is better than dry and rubber. Also keep in mind that it reaches a little more in a mug. You need to achieve a delicate soft consistency.

Now about the variety. As much as you love your protein, you will get bored of eating the same taste. Therefore, the options for you are:

1. Chocolate. add 10 g of dark cocoa and a teaspoon of brandy instead of flour. It will taste like a potato cake.

2. Berry. Stir in a handful of berries to the vanilla cake. If the berries are frozen, you will have to cook the cake longer, experiment.

3. Apple cider. Add a pinch of cinnamon to the dry mixture, and cut a quarter of the apple into a mug of dough into small cubes. Beforehand, it is better to bake the apple a little: a minute and a half in the microwave, and the apple will soften enough to be soft and tender in the muffin. You can also crush an orange or tangerine into a cupcake.

4. Lemon. Add freshly grated lemon zest. Special lemon lovers can replace some of the milk with lemon juice, or add lemon curd. You can do the same with orange, lime and grapefruit.

5. Nutty. Add 1 tsp. any nut paste (urbecha). The tasteville sells coconut. peanut, almond and cashew. You can also buy Urbech on the Internet. My favorite flavor, of course, is hazelnut. Please note that the addition of nuts will increase the calorie content.

6. Ginger. Grate 1 tsp. fresh ginger, dissolve in milk and strain. Then use the ginger milk for the dough as usual.

7. Caramel. Buy a calorie-free sports caramel sauce from a sports nutrition store and pour it over a cupcake.

8. Banana. Puree a third of one banana and knead the dough on it. Dilute with milk to the consistency of a pancake dough.

9. On sour cream. A little more calories, but with sour cream, all the baked goods are tastier. Replace milk with sour cream.

10. Coffee Replace the milk with freshly brewed delicious coffee.

Hey! It's been a long time since I was here) That session, then something else. In the morning you will get up before dawn, in the evening you already fall asleep. Sound familiar? But today I have a little strength. Just a little. These Banana Protein Muffins are just enough. They are very simple. The only nuance is very ripe bananas. Everyone has bananas in the initial stage of rotting. Or not in the initial one)) Here they are, covered with black specks, and we need it! Completely rotten, of course, will not work. And with spotted it turns out more fragrant. So…

Main ingredients

Earlier, I posted a similar one. But this one is easier. And accordingly, it is faster in preparation.

We put the oven at 200C

1. First, we mash the bananas with a fork. This will be easy if the bananas are ripe. Pour in the ground oatmeal. Beat one egg and add some cinnamon.

Bananas, egg, oatmeal, cinnamon

2. Stir. Add protein. Mix again.

Added protein

3. We break up next egg and mix again.

Ready mix for muffins

4. Pour into molds. I poured it to the brim. And the muffins rise a lot) So it is necessary to pour less. I waited for them for 17 minutes and seconds. Then I left it on a little bit in the turned off oven. If you pour less, I think their cooking time will be exactly 15 minutes.

Enjoy your tea!