Peach Protein Muffins *Moderate
If you are a fan of moist and delicious baked goods containing protein and slow digesting carbs, then these are definitely for you! They retain a moist peachy flavor and don’t dry out. At less than 200 calories each, you won’t feel very guilty either. They are also convenient because you can put them in your gym or work bag as they can go for a few hours without being refrigerated.
I actually use this as a kind of food prep by factoring them into my daily calories; these are used for my snack in between breakfast and lunch. I have several different varieties of protein muffins up my sleeve (not literally, that would be gross) which I will share with you in the future. I pack them in small glass containers in the fridge for 6 servings that last six days.
A typical day in my diet life goes like this: Breakfast-usually protein pancakes, a couple hours later-these muffins; Lunch-chicken breast with a low calorie carb like a sweet potato and veggie; Snack-a protein shake; Dinner-whatever Chad cooks; then a casein-based protein (EFX Sports Protein 6) before bed. I know this works because … my quads are growing and my waist is shrinking!
By the way, peaches are wonderfully low on the glycemic index when compared to many other fruits, so I like to occasionally use either them when dieting. Also, peaches don’t spike your blood sugar and give you that ‘hungry ten minutes later’ feeling.
- 2 ripe peaches
- 2 scoops of vanilla protein (EFX Sports Pure Whey)
- ½ cup oats (5 minute or quick oats)
- ¼ cup coconut flour
- ½ cup egg whites
- ¼ cup plain nonfat yogurt
- 1 tbsp. almond milk (you can even use water)
- 1 packet of stevia
- 2 packets of monk fruit sweetener
- 6 tsp. of olive oil (1/8 cup)
- 1 tsp. vanilla extract
- ½ tsp. baking powder
- ¼ tsp. xanthan gum
- ¼ tsp. salt
- Non-stick cooking spray
This may seem like a lot of ingredients, so the measuring is most of the work! Preheat the oven to 350. Chop the peaches and put them in a blender with all of the wet ingredients such as the yogurt, oil, egg whites, vanilla, etc. Blend until the peaches are beaten to a puree. Add the protein powder to the blender and blend some more. Put the dry ingredients together in a bowl and swirl around to mix it well, and then pour it into the blender and blend until it’s liquidy. Spray a muffin tin well with nonstick cooking spray and pour the batter into the muffin tin. Bake for 20-30 minutes (depending on your oven). Check their done-ness after about 20 minutes by poking them with a toothpick or thin knife. If it comes out clean, they are done! After you take them out, try to keep your hands off them if they are still smoking—I made that mistake for you!
Protein: 13 g
Fat: 6.2 g
Carbs: 14.3 g
Fiber: 3 g