Breakfast/Brunch, Dairy-Free, Gluten-Free, Low Sugar, Meal Prep, Snack, Vegetarian

Power Piña Colada Protein Muffins


Snack time! Who knew muffins could be healthy and filling without leaving you sluggish? I always like doing Tone It Up’s daily workouts and following their weekly schedule and have done so on and off for the last three years. However, I think I do a fairly good job of eating healthy, so I’ve never tried their meal plan. I had a deal with my friend, Steph, that she’d send over the meal plan in exchange for the handful of Beach Babe videos I have. I’d say it was a fair trade. After making Tuna Sushi Bowls, I tried my hand at some meal prep and made Piña Colada Protein Muffins. I’ve had the equivalent of two muffins as a breakfast or three minis as a snack and I must say — I was surprisingly satisfied. You miss that post-carb/sugar crash. Packed with protein powder and using banana and pineapple as natural sweeteners, these muffins are a great way to grab breakfast or snacks on the go!

Ingredients (makes 24 mini muffins or 12 regular muffins).

  • 1/2 c oats
  • 1/4 c almond meal flour
  • 3/4 c plant-based vanilla protein powder of choice
  • 2 T unsweetened coconut flakes plus extra
  • 1 t baking powder
  • 2 t chia seeds (optional)
  • 1 banana
  • 1 egg
  • 1/2 c unsweetened almond milk
  • 1 T agave
  • 1 t vanilla extract
  • 1/2 c pineapple, finely chopped (fresh or frozen) *
* If using frozen pineapple, I measured 1/2 c and let the pineapple thaw while I assembled the remaining ingredients and mixed the batter. Then, I finely chopped the pineapple so you’d be more likely to pineapple pieces in every bite and added any water/juice that “thawed off” directly to the muffins.


  1. Preheat oven to 350ºF and grease a muffin pan with cooking spray.
  2. In a small blender or food processor, grind oats into a flour. Transfer to a large bowl.
  3. Add remaining dry ingredients — almond flour through baking powder and chia (if using) and mix well. Set aside.
  4. In a small bowl, mash banana. Whisk in egg until smooth batter forms. Add in almond milk, agave and vanilla and mix well.
  5. Combine wet ingredients with dry ingredients. Fold in chopped pineapple.
  6. Spoon batter into greased tins so the tin is completely full. Sprinkle with extra coconut flakes (optional).
  7. Bake 12-15 min for mini muffins and about 20-25 min for regular muffins. Muffins should be firm and a toothpick will come out clean when done.
  8. Cool on a wire rack.
  9. Have 2 muffins (4 minis) for breakfast or 1 muffin (2-3 minis) for a snack.
  10. Enjoy!

Adapted from Tone It Up‘s Coconut Pineapple Muffins for their Bikini Series.

Please note: I am NOT endorsed by TIU nor have I received compensation for this post. I just really enjoy following their free weekly schedules and daily moves. If that’s something you’re interested in, I’d highly recommend checking out TIU for their workouts!

Nutrition for 1 muffin or 2 minis.
102 calories  •  3.7 g fat (27%)  •  16.8 g carbs (53%)  •  6.3 g protein (20%)  •  2.9 g sugar
* These are estimates based off specific products I used and how I entered ingredients in a fitness tracker. This is completely subjective and used to give a rough nutritional estimate.



6 thoughts on “Power Piña Colada Protein Muffins”

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