High Protein Muffins with Berries and Hidden Veggies

High Protein Muffins with Berries and Hidden Veggies
Sonja_For The Pleasure Of Eating

Hey There!

Lovely to meet you!

I’m Sonja and “For The Pleasure Of Eating” is my food blog.

Whether you’re looking to shed a few pounds or discover new recipes, my blog is the perfect place to find ideas that impress your family and friends while creating a party in your mouth!

More about me and how I lost weight here.

 

These High Protein Muffins with Berries and Hidden Veggies have it all: Fruits, hidden veggies, protein, lots of fibre, crunch and so much flavour, you will be happy to have them any time of the day. These little beauties are fantastic for breakfast, but equally good to impress your guests with a beautiful platter of them. High Protein Muffins with Berries and Hidden Veggies

The Inspiration

After having made the stunning Everything Bread from “Simply Beautiful Eating”, I knew I wanted to make it again, but add my own twist to it. My first goal was to up the protein content, as I’m trying to get as much as possible with every meal, without having to resort to drinking shakes all the time. Of course, I added Protein powder (which I promptly forgot in the ingredients picture. Ahem) and eggs, which also replaced part of the coconut oil, to lower the calorie content a bit. As you see in the picture, I whipped the egg whites, to add some lightness, but found it doesn’t make much of a difference here. So, you can skip this step. High Protein Muffins with Berries and Hidden Veggies Ingredients

Higher Protein and lower calories with one simple swap? Achieved.

The sweetness of the protein powder meant, I could reduce part of the maple sirup, without any impact on flavour, as all the berries and carrots add enough natural sweetness, so this won’t have any sweetener taste to it. I don’t know about you, but I feel I can sniff out sweetener in things from a mile, as I hate the aftertaste it usually gives. So, after a few experiments, I found a mix of sweet sources performs best, when it comes to the balance of flavour and the intention to cut down calories. If there is at least half of the sweetness natural, you won’t notice any artificial taste. It also down the calories from about 300 per piece to about 220 per muffin (both assuming 12 portions) and doubles the protein from 5g to about 10g per portion, which meant I reached my goal for adapting.

The Process

I realise the ingredients shot looks like there is a lot of work involved, but these High Protein Muffins with Berries and Hidden Veggies couldn’t be any easier to make. Getting out the ingredients and grating the carrots is basically the biggest effort.
After that you mix the protein powder with the wet ingredients uuntil no lumps are left. To make it even easier, you can do this in a blender. Then mix the meat ingredients into the dry, fold in all the add-ins and you are done.

Meal Prep

Also, I wanted High Protein Muffins with Berries and Hidden Veggies instead of a loaf, so I could freeze them easily in portions. Plus, I quite like the look of them. Lastly, having tried cardamom and personally not being a fan, I used nutmeg instead, which I find quite addictive. The Speculoos protein powder used here also has a hint of mixed spices, which works very well. High Protein Muffins with Berries and Hidden Veggies

Now I’d love to hear from you in the comments!
Have you tried this? Did you enjoy it?
What other recipes would you like to see?

If you enjoyed this recipe, please share. It helps me a lot. 🙂

Want more high protein breakfast ideas? Try my Protein Banoffee Pie Yoghurt. Or, if savoury Breakfast is more your thing, Turkish Eggs with Asparagus. Let me know if you made them. I’d love to hear from you. Also, what else would you like to see modified, to fit a healthy and high protein diet?

High Protein Muffins with Berries and Hidden Veggies

High Protein Muffins with Berries and Hidden Veggies

These little beauties have it all: Fruits, hidden veggies, protein, lots of fibre, crunch and so much flavour, you will be happy to have them any time of the day. My High Protein Muffins with Berries and Hidden Veggiesare fantastic for breakfast, but equally good to impress your guests with a beautiful platter of them.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Breakfast, Dessert
Cuisine American
Servings 12 Muffins
Calories 220 kcal

Ingredients
  

  • 1 cup spelt flour
  • 1 cup fine wholewheat flour
  • 1 cup rolled oats
  • 1 tablespoon baking powder
  • 1 tablespoon cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon kosher salt
  • 1/4 cup coconut oil melted and cooled
  • 2 eggs
  • 1/4 cup pure maple syrup
  • 2 scoops protein powder I used “MyProtein – Speculoos”
  • ½ cup non-dairy milk I used unsweetened almond
  • 2 teaspoons pure vanilla extract
  • 1 cup mixed fresh berries in my case raspberries, blueberries and blackberries
  • 1 cup chopped baby spinach
  • 1 cup grated carrots
  • 1 apple shredded
  • ¼ cup raisins
  • ¼ cup dried cranberries
  • ¼ cup of a mix sunflower & pumpkin seeds or any chopped nuts
  • ¼ cup diced dried apricots

Instructions
 

  • Instructions:
  • Preheat your oven to 375°F (190°C). Line a muffin tin with paper liners or lightly grease the tin.
  • In a large mixing bowl, combine the spelt flour, whole wheat flour, rolled oats, baking powder, cinnamon, nutmeg, and kosher salt. Mix well to ensure all the dry ingredients are evenly combined.
  • In a separate bowl, whisk together the melted coconut oil, eggs, maple syrup, protein powder, non-dairy milk, and vanilla extract until well combined. Make sure no protein lumps remain.
  • Add the wet mixture to the dry ingredients and stir until just combined. Be careful not to overmix; a few lumps are okay.
  • Gently fold in the mixed berries, baby spinach, grated carrots, shredded apple, raisins, dried cranberries, mixed seeds (or nuts), and diced dried apricots. Make sure all the ingredients are evenly distributed throughout the batter.
  • Spoon the batter into the prepared muffin tin, filling each cup about three-quarters full.
  • Bake in the preheated oven for 20-25 minutes or until a toothpick inserted into the centre of a muffin comes out clean (Berry juices on it are fine).
  • Once baked, remove the muffins from the oven and let them cool in the tin for a few minutes. Then transfer them to a wire rack to cool completely.

Notes

Serve muffins as a nutritious and delicious start to your day or enjoy them as a snack on the go. These muffins can be stored in an airtight container in the fridge 3-4 days and freeze beautifully.
Total Estimated Nutrition per Portion:
Calories: Approximately 214-229
Fat: Approximately 7-8 grams
Protein: Approximately 9-10 grams
Carbohydrates: Approximately 30-33 grams
Fiber: Approximately 4-5 grams
Sugar: Approximately 8-9 grams

Nutrition

Calories: 220kcal
Nutrition Facts
High Protein Muffins with Berries and Hidden Veggies
Amount per Serving
Calories
220
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Breakfast, For Guests, High Fibre, High Protein, Low Calorie
Tried this recipe?Let us know how it was!

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