PECAN AND PEAR PROTEIN MUFFINS

PECAN AND PEAR PROTEIN MUFFINS

These protein muffins combine sweet pear, crunchy pecans, and flavorful spice into a grab-and-go breakfast option. Each muffin contains 9 grams of protein and 4 grams of sugar, much healthier than your typical bakery fare! I can’t get enough of the delicious flavor and texture of these muffins. Definitely a must-bake if you have fresh pears lying around (even if you don’t – go get some!)

To add a dose of muscle-building protein, I used The Protein Chef Baking Protein by Labrada Nutrition. This product is an unflavored whey concentrate that works great for baking when you don’t want the taste of your protein powder to overpower the flavor of the other ingredients. You can also use vanilla-flavored whey protein powder, or experiment using plant-based protein, or a whey-casein blend. Adjust the amount of liquid as needed to achieve a batter that’s liquid enough to be poured into the muffin wells, yet thick enough that the muffin toppings don’t sink.

For the flour, I used a combination of oat flour and coconut flour. Feel free to swap the oat flour for an equal measure (half a cup) of all-purpose flour, brown rice flour, gluten-free baking blend, sweet white sorghum flour, spelt flour, wheat flour, or half as much coconut flour (one quarter cup). Instead of coconut flour, you can use twice as much (half a cup) of any of the aforementioned flours, or another half a cup of oat flour. 

To sweeten these little gems, I used Pyure Organic Stevia Blend, an all-natural blend of stevia and erythritol that’s twice as sweet as sugar. You can substitute an equal measure of Truvia Baking Blend, or twice as much baking stevia, erythritol, or granulated sugar. You may need a little less sweetener if you use a protein powder that’s very sweet. 

For moisture, I pureed one cup of fresh pears in my blender and added two tablespoons of melted Earth Balance Original Buttery Spread. Unsweetened applesauce would work in place of the pears for an apple version! You can also sub the buttery spread for real butter, ghee, coconut oil, or omit altogether if you need these to be lower fat (they just won’t be quite as rich or moist). The recipe does call for half a cup of egg whites but you can sub two flax eggs (2 tbsp. ground flaxseed + 5 tbsp. water) if you’re allergic to eggs or vegan. I chose to top my muffins with chopped pecans (simply because that’s what I had), but you could totally use walnuts, almonds, or any other topping you like! 

Here’s the printable recipe… I’d love for you to rate and comment below if you try them 🙂

Pecan & Pear Protein Muffins
Makes 9 muffins
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Ingredients
  1. 75g The Protein Chef Baking Protein*
  2. 1/2 cup Pyure organic stevia blend*
  3. 1/2 cup oat flour*
  4. 1/4 cup coconut flour*
  5. 1 1/2 tsp. baking powder
  6. 1/2 tsp. baking soda
  7. 1 tsp. ground cinnamon
  8. 1/8 tsp. allspice (optional)
  9. 1 cup pears, puréed (~1 1/2 medium pears)*
  10. 1/2 cup (4 large) egg whites*
  11. 1 tbsp. vegan buttery spread (optional)*
  12. 1 tsp. vanilla extract (optional)
  13. 1/2 cup pear, chopped (optional)*
  14. 1/4 cup pecans, chopped*
  15. *See above for substitutions.
Instructions
  1. Preheat oven to 400 degrees F.
  2. Whisk together dry ingredients (through spices) in a medium mixing bowl.
  3. Blend or process cored and sliced pears in a blender or food processor to yield one cup of puree.
  4. Mix in pear puree and melted butter or oil (optional) until just combined.
  5. Lightly spray nine wells of a muffin tin with cooking spray and divide batter between cups.
  6. Top muffins with chopped pear and pecans if desired.
  7. Bake muffins for 15-20 minutes until edges are browned and a toothpick or knife inserted in the center comes out clean.
  8. Let muffins cool 5-10 minutes before attempting to remove from muffin tin.
  9. Store muffins in the fridge up to one week or in the freezer up to one month.
Notes
  1. Calories (per serving, minus optionals): 116kcal, Fat: 3.7g, Sat fat: 1.1g, Carbs: 12g, Fiber: 3g, Sugar: 3g, Protein: 9g, Sodium: 131mg
  2. Calories (per serving, including optionals): 145kcal, Fat: 6.3g, Sat fat: 2.8g, Carbs: 14g, Fiber: 3g, Sugar: 4g, Protein: 9g, Sodium: 131mg
  3. © 2017 No Excuses Nutrition. If you wish to publish this exact recipe digitally (website, blog, ebook) or in tangible format (cookbook, magazine), you must first request permission by emailing noexcusesnutritionllc@gmail.com. If publishing an adapted version with one or more ingredients changed, it is sufficient to mention "inspired by No Excuses Nutrition."
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