guest post!—> the infamous protein muffin.

by Janetha on July 14, 2011

in guest posts

Hi Janetha fans! It’s me, Deb.


Guess what? I’m also a huge Janetha fan! Well, I’m not actually physically huge- not anymore.  I do have a weight loss story (about 90 pounds) and you can read all about that over at my blog.  But today, I’m here because I’m a Janetha fan and also a real-life friend.  I’m honored that she asked me to write a guest post for her freakin awesome blog…enjoy!


For those familiar with my blog, it’s no secret that I am truly madly and deeply in love with Protein Muffins.  Thanks to the Fitnessista’s love for them, I actually got a few more eyeballs on the blog, so that was fun.  Well, my 15-minutes of fame are now up and I’m back to living anonymously as I did before. No more running from the paparazzi. No more magazine covers. No more book and movie deals.

Oh wait, that never happened. But I did get a fair few people making and liking my muffin.  I can now die a happy blogger.

Very few ingredients

Three minutes in the microwave

Filling and delicious, honest!

What you might not know is that I change things up nearly every day that I make the muffin.  Sometimes I add spices, ground coffee, extracts or cacao nibs (for a great ‘crunch’).  Sometimes I use different ‘flours’ like Vital Wheat Gluten (thanks to Janetha for introducing me to this ridiculously high protein powder) and graham flour (thanks to Eden for showing me this tasty wheat product).  Typically those flours are subbed for part of the coconut flour and either the cocoa or peanut flour. Today I added something fun thanks to the girl who has tried just about everything with peanut flour: Julie GoLean.

First I made Julie’s Peanut Candy in some handy ice cube trays I found at Ikea.  Then I chopped it up while frozen and put it in the muffin as ‘chips’.  It was an extra special treat for an additional 15-20 calories.

Julie’s Peanut flour candy.  I added cocoa (Hershey’s extra dark) powder to one batch

The bottom

The top. It does melt quickly! Good excuse to eat it asap!

Both plain and chocolate ‘candy’ (15-20 calories each piece)

One piece of peanut ‘candy’ chopped into pieces

Candy added to muffin mix prior to nuking

Muffin straight out of the microwave- the candy did not melt to oblivion

Cross section

This was really good.  I’ll definitely be making this again.


1. Do you have any interesting uses for peanut flour? 

2. Do you know of any other interesting flours that make for fluffy muffins?

3. Do you have a good, easy microwave muffin recipe or have you tweaked this recipe with good results?

Print Friendly
tea-bag July 14, 2011 at 4:12 pm

those peanut flour chips look great! i’ve made the “fudgies” with frozen cocoa powder before but never tried to bake with them – awesome!
i like to make peanut flour cream. i mix peanut flour w/ water and nuke for less than a minute. it gets really creamy & fluffy! i top frozen vitatops with the cream & it’s great!

Averie @ Love Veggies and Yoga July 14, 2011 at 4:17 pm

Oh what’s funny is I *just* relinked peanut flour in my current post! Til TJ’s discontinued it b/c I was posting about my TJs finds from yesterday.

Peanut flour. Yes, I make cookies with it. Vegan and GF and easy!

I have always wanted to make Julie’s Peanut Flour Candy and with choc now…yum!
Graham flour? sounds awesome

Your comment reply to me Deb re the yoga mat folding, yes I realized you had changed it :)

Janetha, have a blast while gone!

Amanda July 14, 2011 at 4:23 pm

Deb is so pretty! I need to try peanut flour. I keep forgetting to buy it when we’re out and about!

Kristina @ spabettie July 14, 2011 at 4:32 pm

good golly that dutch pancake looks AWESOME. it has been SO long since I’ve had one of those (I learned to make them in 7th grade cooking class and MADE my family eat them every weekend).

a couple summers ago I was making A LOT of protein muffins, I even made one in a cooking class at the clinic! the ones I made at the clinic included things from our dispensary and things the docs gave to patients: chia, lucuma, almond meal… I posted ONE on the blog last year, but switched to protein powder blend… I JUST did a redo of an old post (not up yet, maybe this weekend) and it was a good one. :)

sorry I’m babbling today. great to see you over here, and Janetha, hope you’re having a FANTASTIC time!!

Eden July 14, 2011 at 5:11 pm

I’m a big fan of Deb! She’s so cool, you guys reading the comment section!
She’s like a celebrity, for serious! She has a bunch of stalkers too, and obviously, you aren’t anybody unless you have stalkers! I actually got her to make me a protein muffin! Swear to gosh! And she’s donating them to The Great Fundraising Act! I bet those will be pretty pricey…..

And I heard she’s got a book deal in the works. So yea, shes kind of a big deal!

Missy July 14, 2011 at 6:41 pm

You’re a big deal too, sista!

Deb (SmoothieGirlEatsToo) July 14, 2011 at 8:38 pm

Lies! All lies! (or at least some of it- readers will have to figure out what’s true and what’s not, muahahah!)

Eden July 14, 2011 at 9:14 pm

stop being so modest, deb!

The Healthy Hipster July 14, 2011 at 5:55 pm

I have GOT to get my hands on some peanut flour. It is a TOTAL scarcity here in Canada. If anyone’s got any online buyin tips, shoot em this way!

Juliette July 14, 2011 at 6:08 pm

Thanks for the quick & tasty looking muffins. A homemade muffin in less than 5 minutes? No way! I will be trying it out soon.

katie July 14, 2011 at 6:20 pm

Deb , you are the muffin goddess, I was so happy when a while back when i came across your protein muffins, there are the best! I have used coconut flour like you, and soy flour too!

Love Julie and I have yet to make her peanut candy, I need to!

have a great night!!

Missy July 14, 2011 at 6:47 pm

Deb’s protein muffins rock! And I love Julie’s peanut candy so I know that is a combo to die for! (I just love how all my favorite blogs/blogettes love each other ;)
I know Janetha is having a great time and was smart to leave her blog in such good hands!

Carey @ Positively Blonde July 14, 2011 at 7:05 pm

What a great way to use the Ikea ice cube trays! I have some in my freezer now!

julie July 14, 2011 at 7:22 pm

hahahahaha i wonder how long my 15 minutes of fame will last….haha yours was like 15,000 days and you’re still famous. well atleast in my eyes your my number one smoothie muffin maker and ALSO ice cube trays of peanut candy ARE YOU FOR REAL GENIUS. yes you are. love it. i’m borrowing that idea…now i just need some fun ice cube trays…i did see fun bachelorette party ones ;) hahahaha

oh hey janey!!!!!

Deb (SmoothieGirlEatsToo) July 14, 2011 at 8:40 pm

Bahaha! Oh yes on the bachelorette party trays! Gee, wonder what they’d be shaped like??

Pure2raw twins July 14, 2011 at 7:36 pm

I remember seeing these protein muffins out in the blog world…they look great! never made any type of baked good in the microwave before, love how quick it is to make

Katie July 14, 2011 at 8:24 pm

I’m seeing this peanut flour everywhere in blogland but no where in real life! I need to track it down and make some candy and candy + muffins!

Sara K July 14, 2011 at 8:40 pm

I really need to get on the peanut flour/protein muffin bandwagon- those look and sound glorious! I heard though that TJs stopped selling peanut flour- is it available elsewhere?

Meg July 14, 2011 at 8:40 pm

Deb, you’re a culinary genius. Janetha, you know you are too :)

Love this and I love your inspiring story.

Deb (SmoothieGirlEatsToo) July 14, 2011 at 8:53 pm

Hi there!

Thanks to Janetha for letting me run amok here- it’s fun and I haven’t broken anything (yet)

Since a few of you TraderJoeLess girls asked, I used to buy my peanut flour back in the day of the dinosaurs at Bell Plantation- they also have a chocolate version:

I’ve also got loot from byrd mill – interesting actually b/c you can buy a light and a dark version and a 12% fat and 28% fat version, and you can buy any combo of those- so it’s all confusing but kinda fun: Band together with someone else b/c I think they have a minimum amount to order. Or just go move in with Julie or me- we’ll help you eat that stuff down in no time flat:

Finally a reader informed me about this stuff. No idea about details, just that it exists:

Deb (SmoothieGirlEatsToo) July 15, 2011 at 11:35 am

Dude can you approve this comment (I guess the links makes your filter think I’m some horrible spammer!)

momma b. July 14, 2011 at 9:03 pm

Hi Deb!

I want/need some of those awesome muffins and I am just too too lazy to cook them myself – will you be in Utah any time soon?!?

Maybe i can bribe/coax our Janetha to whip up a batch for me :)

I read all about your incredible weight loss story, wow I am so impressed with how you have transformed your life you are amazing….

To answer your questions, no, no and no……….but I am sending hugs and love your way :)


cathy July 15, 2011 at 4:20 am

nice to *meet* you, deb!
as noted above, to the best of my knowledge, we cannot get peanut flour in canada – boo! i need a shopping trip to the US!!!
love the use of the ice cube trays – very cute, and the size is perfect!

Cameo July 15, 2011 at 6:55 am

I found your protein muffin recipe via the fitnessista and I love them! Bravo. Although, your pics are much prettier than mine ever look.

Michelle @ A Voracious Appetite July 15, 2011 at 7:57 am

Hey Deb! I love your protein muffins! I usually make one or two a week when I want a warm and tasty breakfast. Like you said, each time I make one it’s a little different. My favorite variation actually uses pea protein powder in place of coconut flour. It’s really dense and, dare I say, moist. And thanks for the link to the peanut flour candy. I’m definitely going to check that out.

Janetha, enjoy your trip!

Deb (SmoothieGirlEatsToo) July 15, 2011 at 11:37 am

Hi Michelle- Yes! You can say Moist. I think that I’ll just reverse all the hate on the word Moist and deem Moist to be the new Black :-) Good to know about the pea protein! THanks

Cait's Plate July 15, 2011 at 8:05 am

1. I’ve actually never used peanut flour before but I’m dying to try it!

2. I’ve made wheat germ muffins before and they were AWESOME!

3. I don’t have any microwave muffin recipes but I DO have a microwave cake recipe that’s delicious (thanks to my wonderful friend Katie at!)

kristi (sweet cheeks) July 15, 2011 at 8:58 am

oh wow, I totally need to try adding the candy to it! I love your muffin, deb, and am so glad you shared it with us!!

Annette@EnjoyYourHealthyLife July 15, 2011 at 11:33 am

I wish I loved peanuts! But the muffin(s) look super yummy!! :)

Deb (SmoothieGirlEatsToo) July 15, 2011 at 11:38 am

I wish I didn’t love peanuts. I’d probably save 49922329 calories over the course of my life and weigh 20 pounds less hahah!

Stefanie @TheNewHealthy July 15, 2011 at 11:37 am

Oh my gosh, I need to try adding the candy to it! Delicious!

Kristin @ STUFT Mama July 15, 2011 at 5:52 pm

I’ve been making a mean green microwave muffin lately. Delicious. I’m addicted.
okay, peanut flour? I must try it. How does it compare to coconut flour? Yikes. I want some right now!

Deb (SmoothieGirlEatsToo) July 15, 2011 at 11:53 pm

Totally different. Coconut flour tastes coconutty and is very silky. Peanut flour is a bit heavier and tastes peanutty (shocking right!?) I use peanut flour when I feel that I’ve done enough damage for the day with nuts and/or nut butters but I’m still craving something peanut buttery. It’s like a poor dieter’s peanut butter. It also makes awesome sauces (think: Thai peanut) for few calories. Green muffin? Do tell! I’ve done zucchini and it was pretty good- not vegetal.

Kristin @ STUFT Mama July 16, 2011 at 12:11 am

Oh man, now I’m going to have to go buy some peanut flour. I can never seem to get enough nut butters. ha ha ha! Is there a special brand that you like the best? I can send you the link to my “mighty green microwave muffin” if you want! Think spinach. LOVE IT!!!! And…. love your protein muffin! :)

Deb (SmoothieGirlEatsToo) July 16, 2011 at 12:20 am

Kristin- yes would love the link! As for my fave peanut flour: I do like the Trader Joe’s one. I also wrote up a long comment yesterday with links to three other online sources but it’s stuck in blog jail thinking I’m a spam asshole. So until Janetha OKs the comment (can’t blame her- she is having FUN!!!) it won’t appear- but check back. The PB2 I mentioned is good. The Byrd Mill is very very flavorful and rich- maybe too much for some people- I enjoyed it while I had it but then TJs started selling it, so that’s where I bought it last. Hope that helps- it’ll make more sense when you see my other comment :-)

Kristin @ STUFT Mama July 16, 2011 at 12:56 am

Too funny. I’ll check out your other comment as soon as it gets “out of jail” :) I have TONS of PB2 jars in my pantry. That’s the same as peanut flour? And Trader Joe’s sells one? Man, I was just there yesterday. FIgures. Here’s the link to the green muffin. Two versions:
Gosh, hope the links work. PS- I love your blog! :)

Comments on this entry are closed.

Previous post:

Next post:

FTC Disclosure. Disclaimer.