Flourless Peanut Butter Protein Muffins.


It’s the new year and many people have made resolutions to eat healthier.  Have you?  I started removing a lot of flour/sugar and processed foods from my diet last year.  As a result I feel so much better, dropped 32 lbs and feel like my body operates more efficiently.  This year my family and I started to do yoga and signed up for a 40 day revolution – mind/body/spirit transformation.  Helping to mediate and clear your head.  Create pause before reacting to something and the food portion for the first week was removing refined sugar and white flour from your diet.  With that in mind, I created these muffins because after all… we still  have to eat.  These are so good and I added a new protein powder that a company asked me to review.  You can add or not add the protein in this recipe – it’s up to you.  Vegetarian. 
Yields 12 mini muffins.


1 large ripe banana
1 large egg, room temperature
1/2 cup of peanut butter
2 tablespoons of maple syrup
2 teaspoons of vanilla protein powder (organic whey)
1 teaspoon of vanilla extract or paste
1/8 teaspoon salt



Preheat your oven to 375 degrees and spray your mini muffin pan with baking spray with flour.  Set aside.

Into your stand mixer, paddle attached, cream the banana until super smooth.  Then add the egg.  Repeat.  Add peanut butter and blend.  Finally add the syrup, vanilla, protein powder, vanilla and salt.  Blend until creamy.  Spoon 3/4 of the way filled into each muffin well.  Bake for 14-16 minutes or until golden and a toothpick inserted comes out clean.  Let cool and serve.  Store in an airtight container.

This is not a paid food post but a review of a product sent to me.  The Organi organic vanilla whey protein was very good.  Added another great source of protein to the muffins with a slight vanilla flavor.  I look forward to adding it to smoothies and other recipes.   If you’re looking for this awesome protein powder you can find it here:    http://www.organigrowth.comIMG_1128

— Knead to Cook

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    1. Mark, I always stick with vanilla protein powders because when I bake or make smoothies they are the most versatile. Protein powders come in many different flavors. If they have smaller packets I recommend trying them to make sure you like them. I’ve been using hemp protein and love it in my smoothies. ox

  1. 2 tsps. of protein powder and these are called protein muffins?
    I find that VERY misleading and false.
    That’s not enough to make these “protein” muffins and peanut butter is more fat/sugar than protein.

      1. 1 large ripe banana – 1 gram of incomplete protein
        1 large egg, room temperature – 6 grams of complete protein
        1/2 cup of peanut butter – 32 grams of incomplete protein
        2 tablespoons of maple syrup
        2 teaspoons of vanilla protein powder (organic whey) – 5 grams of complete protein
        1 teaspoon of vanilla extract or paste
        1/8 teaspoon salt


        1) Most of the “protein sources” are not complete protein
        2) 3.6 grams of protein per serving does not make a recipe worthy of being called “protein” this or that.
        3) You should know better.

  2. Hi Robin – I have a son with a dairy allergy – do you have a protein powder you can recommend that is not dairy based?
    thank you! These look yummy!

  3. I have made these several times. I like them because flour doesn’t agree with me. I know a couple people have asked you for nutrition facts on them and it just so happens I have the nutrition facts and wanted to share them. However, when I make them it yields 6 average to small size regular muffins (not mini muffins). I use Farm Fresh Eggs from our farm. I use the brand Earth Balance – Crunchy Peanut Butter and the “Oh Yeah” Brand Protein powder because that is what I have on hand.

    The following is nutrition per muffin if you made 6 muffins:

    Calories 183.31; Carbs 15.04; Fat 11.67; Saturated Fat 2.05, Sugars 9.07 and Protein 6.92

    Thanks for sharing your recipe!

  4. Good tips. I am a believer that there is no ‘one size fits all’ method. People need to figure out what works for them and what will be sustainable. I always looked at it as I was making a healthy lifestyle changes and not on a ‘diet’. I feel that is what has allowed me to be successful in my weight loss and keeping it off.