HIGH PROTEIN + HIGH FIBRE BERRY MUFFINS [GLUTEN FREE + DAIRY FREE]

You know when you think up an idea, and it actually turns out as you imagined? That is honestly a rare occurrence when it comes to creating a recipe, but these came out perfectly on my first try. I NAILED these.. they came out tasting like a traditional muffin, but much, much healthier. I really cant ask for more than that.

I was looking to create a muffin recipe to add to our weekly meal prep that wasn’t so carbohydrate heavy. I wanted something that had a good amount of protein and fiber for satiety that was also gluten and dairy free. With the intention of increasing the protein content, egg whites are a great option, just make sure they are organic and free range. As a holistic nutritionist I focus on using whole food sources as nature created, so I made sure the recipe works just as well with using whole eggs.  Using whole eggs will decrease the protein content by a bit, but you get all the bonus nutrients of the yolk, which are packed with B vitamins, vitamin D, A, and E. Either way, you win.

Other additions? Ground flax and organic raw acacia fiber to increase the fiber content, and added collagen for an extra protein boost without changing the flavour. Oat flour will forever be my favourite gluten free flour (use certified GF oats) because it is high fiber, cheap, can easily be made at home, and with the right binder it works really similarly to wheat flour and won’t leave you with gritty baked goods. 

HIGH PROTEIN + HIGH FIBRE BERRY MUFFINS [GLUTEN FREE + DAIRY FREE]

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 12

Ingredients

  • 1 1/4 cup egg whites or 6 eggs
  • 1 tbsp vanilla extract
  • 1 1/4 cup rolled oats blended to a flour
  • 1 tbsp baking powder
  • 2 tbsp ground flaxseed
  • 3 tbsp organic raw acacia fibre optional
  • 1/4-1/3 cup collagen peptides optional
  • 1/3 cup coconut sugar
  • 1/4 tsp himalayan pink salt
  • 1 cup berries fresh or frozen

Instructions

  1. Preheat oven to 375 and line or grease a muffin tin.

  2. In a large bowl, mix together egg whites or eggs with vanilla.

  3. In a separate bowl, combine oat flour, baking powder, ground flaxseed, collagen, acacia fibre, pink salt, and coconut sugar.

  4. Mix wet and dry ingredients together and let sit for a few minutes as the batter will begin to thicken slightly. Stir in berries.

  5. Pour batter into muffin tin, this will easily make 12. Bake at 375 for about 20 minutes until golden brown.

The options really are endless for add ins, but I’ve been sticking to berries. I think a dark chocolate and raspberry combo is going to have to happen. Let me know if you give these a go, they’re definitely a staple in our weekly meal prep now!

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