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.
- Preheat oven to 350ºF and grease a muffin pan with cooking spray.
- In a small blender or food processor, grind oats into a flour. Transfer to a large bowl.
- Add remaining dry ingredients — almond flour through baking powder and chia (if using) and mix well. Set aside.
- In a small bowl, mash banana. Whisk in egg until smooth batter forms. Add in almond milk, agave and vanilla and mix well.
- Combine wet ingredients with dry ingredients. Fold in chopped pineapple.
- Spoon batter into greased tins so the tin is completely full. Sprinkle with extra coconut flakes (optional).
- 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.
- Cool on a wire rack.
- Have 2 muffins (4 minis) for breakfast or 1 muffin (2-3 minis) for a snack.
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/2 minis:
- 102 calories
- 3.7 g fat (27%)
- 16.8 g carbs (53%)
- 6.3 g protein (20%) *
* These are estimates based off specific products I used (i.e. protein powder) and how I entered ingredients in a fitness tracker. This is completely subjective and used to show how these muffins fare compared to non-protein ones.