These Gluten Free Banana Protein Muffins are killer - in the best way, of course! I set out to make a tasty, portable and nutrient dense breakfast that's also very easy to make and convenient. Using collagen to balance the amino acids in eggs means I'm confident in saying that I've ticked all those boxes and more. These muffins are Paleo-friendly and the batter is made in a blender or food processor, making these protein muffins super quick!
High protein muffin is perfect served with coffee
High Protein Collagen Muffins - Nutrition Highlights
These muffins are:
- High protein - a whopping 32g per large muffin, from eggs and collagen
- High fibre
- Nutrient dense - potassium, choline, protein, B vitamins
- Macronutrient balanced - carbohydrate, protein and fat are all covered
- Methionine and glycine are balanced for improved methylation function
- Portable breakfast
- Easy and quick to make
- Perfect for meal prep - the jumbo muffins are meal-sized, but you can make 12 regular szed muffins if you prefer
- Gluten free, Paleo, dairy free
Make a batch of these on a Sunday and you won't be scrambling (!) for breakfast ideas all week. You'll get your mornings off to an excellent start with these portable "perfect breakfast" parcels.
High protein banana muffins cooling after baking
Easy blender muffins to balance your amino acids
Ever since learning about the importance of balancing the amino acids methionine and glycine from both Chris Masterjohn and Denise Minger, I've aimed to use collagen powder more regularly in cooking since it's a super convenient way to support glycine levels. Collagen powder is also relatively tasteless, so it really complements many recipes once you learn how to use it. I use it in coffee, smoothies and also in baking!
You want to balance your methionine and glycine because excess methionine depletes glycine. Both of these amino acids are essential for different aspects of health - from cognitive and emotional function to joint health. Most people's diets provide plenty of methionine and too little glycine. This is primarily because omnivores tend to eat muscle meat - such as mince meat and steaks - while forgetting to include the gelatin rich cuts such as oxtail and osso bucco.
High protein muffins fresh from the oven in muffin pan
Versatile high protein muffins to suit your tastes
Feel free to use whatever mix-ins you like or that you have already in your kitchen - go crazy!
If you want to cut down on the sugar or calories (although there's not really any added sugar aside from chocolate chips), you can use more blueberries, reduce or remove the nuts or chocolate chips. Each jumbo muffin is 500 calories which is a meal-sized mount of calories, so please don't feel guilt if you eat a jumbo muffin!
I'm also going to try making some savoury versions of these muffins soon - using potato or sweet potato instead of banana and including flavour bombs such as caramelised onions, chorizo and grilled red peppers.
Recipe Variations
This recipe is super customisable. Change the mix-ins to a combination that you love. Here are some ideas:
- Strawberry macadamia
- Peach and pecan - slice tinned or fresh peaches to mix in
- Lychee and macadamia - drain tinned lychees to mix in
- Raspberry hazelnut
How to get the best results
- I highly recommend weighing your ingredients, especially the banana because using the correct amount means a lovely moist muffin!
- The high protein content means these muffins will brown a lot, so please do loosely tent in foil when turning at the halfway mark
- Always use a muffin liner or make your own from baking/parchment paper - trust me on this, greasing the muffin tray doesn't work as well
How to make this recipe as a slab style slice/cake
If you don't have a muffin tin or you just prefer to make it as a slab style slice/cake, then just use a quarter sheet pan lined with baking paper. Bake for a total of 45 mins, turning and loosely tenting with foil at the halfway mark. Allow to cool completely before slicing.
🍜 OTHER RECIPES YOU'LL LOVE
If you like the look of these High Protein Banana Muffins, then you'll love these tasty recipes:
- Fluffy Gluten Free Protein Pancakes
- The Ultimate High Protein Bar
- Banana, Date and Pecan Protein Cookies
📋 RECIPE
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Gluten Free Banana Protein Muffins
Ingredients
- 9 extra large eggs
- 650 grams very ripe banana flesh (Approx 5 extra large or 6 large bananas)
- 4 teaspoons melted coconut oil, butter or ghee
- 1 ½ cups fine coconut flour (168g)
- 6 scoops plain collagen hydrolysate powder (15g per scoop, total is 90g)
- 2 teaspoons gluten free baking powder
- 1 teaspoon fine sea salt
Mix-ins
- ⅓ cup chocolate chips (57g)
- ½ cup pecan halves, chopped (57g)
- ¾ cup fresh or frozen blueberries (112g)
Instructions
- Preheat the oven to 200C/390F (or 180C fan forced) and prepare the muffin tray or quarter baking sheet by lining with muffin wrappers/baking paper.
- Add the eggs and coconut oil to the blender or food processor. Then add in the bananas, broken in to pieces. If using a blender: blend these ingredients first, followed by all remaining ingredients except the mix-ins/toppings. If using a food processor: all of the ingredients except the mix-ins/toppings can be added in one step and blended thoroughly. If there are some lumps in the batter, use a tamper with the blender running or run the food processor again.
- Add most of the mix-ins to the batter and stir with a spatula - this can be done in the blender or food processor after removing the blade. If using frozen blueberries they can stain the batter if you mix them in, I recommend to just place them manually with your fingers in the next step after pouring the batter.
- Pour/scoop the batter in to the prepared muffin tin/s. Garnish with remianing mix-ins. Spray the top of the muffins with coconut oil to prevent burning.
- Bake on the middle rack for 15 minutes, reduce the oven temperature to 180C/350F (160C fan forced), loosely tent with foil and turn the tray/s around.
- Bake for a final 15 minutes or until a skewer comes out clean. If using a baking sheet instead of a muffin tray, bake for a ttoal of 40 mins (turning halfway) Ovens can vary quite a lot in temperature, so start with the recommended duration and check on them to ensure they aren't burning. They are done when a skewer comes out clean.
- Immediately remove muffins from the tray and cool on a rack.
- Can be stored in the refrigerator for up to 5 days. These also freeze well for up to 3 months.
Notes
- Equipment: blender or food processor, mixing bowl (optional), spatula, muffin tin/s, muffin wrappers (please ensure to buy the correct size for your tin)
- If using berries, I recommend fresh berries rather than frozen as the frozen ones contain excess water and can stain the muffins (not such a big deal though!)
- Super important to use muffin wrappers as these will stick to a muffin tray even a non-stick one or one that has been greased. You've been warned!
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