protein packed peach muffins.

by Janetha on February 8, 2012

in recipes

let’s talk about muffins!

i love muffins.

let’s face it, i love carbs in general. who doesn’t, right? breads, bagels, pancakes, rolls… and muffins. muffins are often considered a breakfast food. however, i look at muffins like a glorified cupcake.

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yes, it’s funny, but also actually kind of true!

often times, a muffin can contain more calories, fat and refined sugars than its sister, the cupcake. for example.. take the starbucks apple bran muffin.

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apple.. bran.. sounds totally healthy, right? let’s take a look at the stats:

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THIRTY FOUR grams of sugar? that is one lethal sugar bomb wrapped up into a tight little bran muffin. additionally, I can promise you that this 350-calorie muffin is going to do nothing for me in terms of satiety. with only six grams of protein, i would eat this as a breakfast appetizer and then ask where my meal was. the seven grams of fiber are the muffin’s only saving grace. now, i am not knocking the muffin completely. i love eating a starbucks muffin as much as the next gal. however, i am not going to eat said muffin for breakfast. as a dessert or a treat, sure. breakfast? nope.

enter: a BETTER breakfast muffin.

peach 3

for me, a better breakfast needs to meet a number of requirements (uh-oh, time for a list!):

  • a good amount of protein
  • low in sugar
  • satiating
  • tasty!

is that too much to ask for? no. it is not. i made a recipe that fits all the criteria.. AND it includes my favorite fruit!

peach 4
makes 12 muffins

[pinit]

ingredients:

dry:

  • 1 cup whole wheat pastry flour
  • 1/2 cup almond meal
  • 1/2 cup vanilla protein powder (i used a soy based powder that also has whey/casein)
  • 1 1/2 TB baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt

wet:

  • 3 egg whites
  • 3/4 cup nonfat plain chobani
  • 6 oz container of peach chobani
  • 3 TB honey (can sub with agave, xylitol, stevia baking blend or other unrefined sweetener if you want)
  • 2 TB unsweetened applesauce
  • 1 tsp vanilla bean paste or vanilla extract
  • 1-2 TB liquid (almond, soy or cow’s milk, water, etc) if needed (i did not need this but you might!)

fold-in:

  • two large peaches, diced (about 200 grams)

directions:

1. preheat oven to 400° fahrenheit.
2. in a small bowl, whisk the egg whites.

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3. add the rest of the ingredients from the “wet” list and whisk together.

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4. in another (larger) bowl, combine all “dry” ingredients.

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5. pour the wet bowl into the dry.

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6. mix together carefully, do NOT overmix!!

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7. gently fold in diced peaches.

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8. divide batter into twelve muffin cups—either using a silicone tray (works best) or a metal tray lined with baking cups or sprayed with cooking spray.

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9. bake for 15-20 minutes or until a toothpick comes out clean. i live in utah which=high altitude, so you may need to adjust your cooking time. start with 15 minutes and check every couple minutes. mine were done at 19 minutes.

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10. eat!

peach 1

[pinit]

nutritional stats per muffin(calculated on thedailyplate.com):

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as you can see, these muffins pack a protein punch! they are also low fat, high protein, low sugar (NONE of which are refined) and only 150 calories per muffin.

they are nicely balanced, too.

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go ahead, eat two.

peach 2

you’ll be full until lunch time.

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i am not trying to toot my own horn, but really..these muffins are amazing. they passed the “husband test”. i do a lot of healthy baking at my house. most times, my creations are tasty to me, but marshall vetoes them and declares them to “taste too healthy and gross.” however, he gobbled up THREE of these muffins before i could even photograph them! what does that tell you?

a few notes and ideas about the recipe:

  • almond meal can be found at trader joe’s, at any health food store, or you can make your own by simply grinding raw almonds in your food processor or blender.
  • i have found, through trial and error, that a protein powder that is soy-based works best for baking. bob’s red mill has a great one. however, 100% whey WILL work, but i just don’t like the results as much as when i use other protein powders. don’t be afraid to make this recipe with 100% whey, it’ll still turn out.
  • to achieve similar stats, use a protein powder that is roughly 25 grams of protein per serving and around 5 grams of carbs per serving.
  • if you do not wish to use almond meal or protein powder, you can sub in more whole wheat pastry flour or another type of flour. i haven’t tried this personally, but i believe it will work. of course, that will change the nutritional stats a bit.. but they will still be very healthy!
  • when baking with protein powder, muffins tend to not rise to the signature “point” you are used to seeing. don’t worry, they look flat but taste delicious.
  • these are best eaten warm—either fresh from the oven or heated in the oven under the broiler or in a toaster oven.. or the microwave if you are lazy like me.
  • i would eat two of these for a meal or one for a snack.
  • go ahead and experiment with these! you can make other flavors such as raspberry, strawberry, mango, or blueberry. i happen to have a lemon chiaseed version—they have a a little added fiber from the chia seeds.
  • try crumbling one of these muffins over a bowl of yogurt and top with nut butter for some added healthy fats.

hope you try these and enjoy them!

before i go, i wanted to wish my parents a happy 38th anniversary! they are the best! also, i want to wish my oldest niece, kaylee, a happy 11th birthday today. she lives in california and i miss her!

xo. janetha g.

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{ 80 comments… read them below or add one }

chelsey @ clean eating chelsey February 8, 2012 at 6:22 pm

These look delicious! I used to live off of Dunkin Donuts blueberry muffins – the muffin top is the best!! (on muffins that is, not when you’re wearing jeans.)

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Erica February 8, 2012 at 6:23 pm

You had me at peach! And I just lurve that theres chobani in there! Addicted.

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Lindsay @ Running the Windy City February 8, 2012 at 6:26 pm

Hi, I’m a new reader and those muffins look so tasty! I also love the nutrition stats, can’t go wrong with 12 g of protein.

I’ll have to give these a try :)

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Janetha February 9, 2012 at 10:17 am

Hi Lindsay! Welcome and thanks for stopping by :)

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Blog is the New Black February 8, 2012 at 6:27 pm

I can’t deal with muffins for breakfast- they are DESSERT!!!! Unless of course, they meet your muffin criteria, with which I totally agree!

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Lauren February 8, 2012 at 6:29 pm

These sound delicious! I think I’m going to try an apple cinnamon using apple cin chobani and fresh apples. Ideas, ideas!

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Janetha February 8, 2012 at 6:49 pm

That was my next project!

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Amanda February 8, 2012 at 6:47 pm

not to be a total pain, but more out of curiosity– isn’t there added sugar in the peach Chobani that is technically refined sugar?
not to say these don’t look awesome– they do! thanks, as always, for such great recipes!

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Janetha February 8, 2012 at 6:49 pm

It has evaporated cane juice :) Not refined sugar.

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Amanda February 8, 2012 at 6:55 pm

oh- that’s awesome!
I’m actually following your lead from a few months ago and have cut out all refined sugar from my diet. so yay muffins! :)

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Janetha February 8, 2012 at 7:00 pm

When I did that, I cut out ALL added sugar, even unrefined, and I really did feel awesome. I did eat naturally occurring ones in fruit, yogurt, milk, etc.. so if you wanted to go that route, just switch to all plain yogurt in this recipe and omit the sweetener. They will still be good :) xo

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Amanda February 8, 2012 at 7:29 pm

I’m just not that hardcore (yet). I’m working on it… it was mainly because I was elbow-deep in two loaves of babka, and had just received a loaf of challah, and had pie and ice cream in the fridge… i had a wtf-do-i-workout-so-hard-for moment, and realized all this added sugar (particularly refined) in my diet was out of control.
maybe I’ll go your hardcore route next… babysteps!

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Janetha February 9, 2012 at 10:18 am

I only lasted a week! It was tough, but helped eliminate cravings. Our little chat here has made me consider doing it again.. hmm..

Karen February 8, 2012 at 6:53 pm

Yum!! Where did you get a good peach this time of the year? All the peaches that we have found at the store have been disappointing : (

Thanks for the tip about using a soy based protein when baking!

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Janetha February 8, 2012 at 6:56 pm

I know–they aren’t the best right now. I can’t wait for peach season!

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Lauren @ What Lauren Likes February 8, 2012 at 6:59 pm

love it! Love them wayyyy more that cupcakes :)

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Betty February 8, 2012 at 7:06 pm

Yum yum yum! Seriously.. Come shop andddd bake! :) kgreat! Then I’ll come clean until your house is spic and span and all clothes are folded!

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Janetha February 9, 2012 at 10:21 am

DEAL

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Michelle (Better with Berries) February 8, 2012 at 7:14 pm

Peach and muffins?? I never would have thought of that combo, but it sounds delish!

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Michelle H February 8, 2012 at 7:27 pm

The recipe sounds great. I always get whey-based protein powder. What brand do you recommend for a soy-based one? Thanks!

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Janetha February 9, 2012 at 10:22 am

Whey WILL work, for sure, if that’s all you have then go for it. But here are a few other kinds I like to bake with:

Olympian Labs Pea Protein (Vanilla)
Sytha-6 Protein (Vanilla)< --a little higher in carbs but SO good
Plant Fusion (Vanilla)
Bob's Red Mill Soy Protein (unflavored)+add more vanilla extract

If you aren't worried about upping the carbs a bit, I love the BSN Lean Dessert line.. these protein powders bake wonderfully and there are lots of yummy flavors: http://www.bsnonline.net/details/leandessertprotein.html

I did a search and found this blend, which I think I will order and try out: http://www.allstarhealth.com/f/beverly-ultimate_muscle_protein.html

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Michelle H February 9, 2012 at 1:48 pm

thank you!!!

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naomi(onefitfoodie) February 8, 2012 at 7:38 pm

deeelicious! i do have to say there is almost nothing better than a warm corn muffin toasted with butter…ohh my I will always love those!

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Mama Pea February 8, 2012 at 8:13 pm

So awesome. So pinned.

Happy anniversary Momma and Papa B!

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meg February 8, 2012 at 8:14 pm

You know, I’ve been skeptical about protein muffins, but with livefit i’m kind of willing to give them a try! I’m planning on making the pumpkin protein bars so maybe I will give these a shot. Where do you find whole wheat pastry flour? I haven’t been able to find it anywhere. Maybe the co-op…

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Janetha February 9, 2012 at 10:23 am

I get mine at the grocery store in the Bob’s Red Mill section! ALso the bulk bins have it at natural food stores.

You should try Jamie Eason’s chocolate bars.. they really taste just like cake!

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Sarah @ The Healthy Diva February 8, 2012 at 8:37 pm

You are so right…many muffins really are just glorified cupcakes. You did a great job giving this muffin a boost with protein though! I’m going to try them for sure. I’m thinking blueberry sub for the peaches cuz I’ve got some hiding in the freezer. I’ve been looking for a postworkout snack I can pack with me. I know shakes are good, but they get boring sometimes ya know?

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Janetha February 9, 2012 at 10:24 am

Yes sometimes you need a little bready goodness!

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Leslie February 8, 2012 at 8:54 pm

Oh my gosh! I’m making these!The possibilities are inless on flavors. What protein powder do you use?

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Janetha February 9, 2012 at 10:17 am

I actually used a triple blend (soy/casein/whey) and after a quick google search i found it’s no longer available! while that kind of bums me out and I will have to ration the rest of it, I do have a few others I have used that I can suggest:

Olympian Labs Pea Protein (Vanilla)
Sytha-6 Protein (Vanilla)< --a little higher in carbs but SO good
Plant Fusion (Vanilla)
Bob's Red Mill Soy Protein (unflavored)+add more vanilla extract

HOWEVER, you can totally use 100% whey protein in these, the consistency just might be a little different. I have baked with protein powder a lot, and while I have used 100% whey protein often, I prefer using a different type because the baked goods turn out better. That's not saying the ones made with 100% whey turn out bad, they still taste good for sure, but it's just a little different.

If you aren't worried about upping the carbs a bit, I love the BSN Lean Dessert line.. these protein powders bake wonderfully and there are lots of yummy flavors: http://www.bsnonline.net/details/leandessertprotein.html

I did a search and found this blend, which I think I will order and try out: http://www.allstarhealth.com/f/beverly-ultimate_muscle_protein.html

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Heather (Heather's Dish) February 8, 2012 at 9:07 pm

You had me at peach! Seriously, tell me you can’t wait for summer peaches to finally show up!

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Jenni February 8, 2012 at 9:15 pm

Thank you for this! I have so missed muffins, I just can’t justify the calories for the size. If i’m going that route I’m having a cupcake for breakfast :)

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Averie @ Love Veggies and Yoga February 8, 2012 at 10:29 pm

they look stellar! Love peaches (or mango) plain or in baked goods.

And this
“often times, a muffin can contain more calories, fat and refined sugars than its sister, the cupcake.”–
THAT is my point when Skylar’s school will not allow kids to bring “cupcakes” for bday parties but will allow muffins. It’s like splitting hairs b/c there are ways to make a healthy thing fattening and a fattening thing more healthy (for lack of better words or more P.C. terminology)…but you can make or bake things, and then label them, in very confounding ways. I try to gently tell people this but who knows what registers. So I always bring “muffins” and never cupcakes.

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Janetha February 9, 2012 at 10:16 am

Dude. That’s totally skewed!

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momma b. February 8, 2012 at 11:11 pm

Now here’s a recipe I’m going to for sure try! My mouth is watering already – and they are healthy – hooray!

Thanks for the anniversary wish – you’re the very best xoxo!!!

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Kristin @ STUFT Mama February 8, 2012 at 11:40 pm

Oh, you are good. Loving the pictures with the words and these protein packed muffins. I have an unopened bag of almond flour just waiting to try this recipe. :) Happy bday to your niece and happy anniversary to your parents.

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Deb February 9, 2012 at 12:53 am

Interesting factoid abt soy powder!

Happy anniversary to the parentals! Momma b needs to write a guest post on the secret to a long marriage!

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Janetha February 9, 2012 at 10:16 am

I will tell her to! It’s been too long since she has guest posted.

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Magda February 9, 2012 at 3:14 am

Making them tonight :) I’ve never tried to bake anything with protein powder, so I’m curious how they will turn out

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Janetha February 9, 2012 at 10:16 am

Magda, baking with protein powder is definitely something different.. let me know how you feel about it/like it!

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Hope @ With A Side Of Hope February 9, 2012 at 6:10 am

I am a big fan of muffins. I’m always looking for ways to make them healthier. This recipe looks and sounds great. I definitely want to try it! :)

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Lee February 9, 2012 at 6:25 am

I’m going to have to make these. Jason really liked the protein cheesecakes (although, he was like, “What are those biscuits in the fridge?”) and I think he’ll like these too, especially if they’re husband approved!

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Janetha February 9, 2012 at 10:15 am

Haha I am glad he liked them. I made the real-deal cheesecakes for marshall the same time I made the healthy ones, so there was no WAY he was eating the healthy ones. Which I was fine with :) More for me.

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Anna February 9, 2012 at 7:29 am

What brand of protein powder did you use for this recipe? Will be making these this weekend!

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Kady February 9, 2012 at 8:52 am

Janetha, I was also curious what protein powder you used for the recipe, I am having trouble searching online for one like you described, that is a mostly soy-based mix, but with stats like 20+ g protein and <5g carbs. Right now all I have is 100% whey, but I want to make these muffins so bad!

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Janetha February 9, 2012 at 10:14 am

Kady, did you get the notification for the long, rambling comment I left Anna? If not.. check it out above/below/wherever it is… haha

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Janetha February 9, 2012 at 10:12 am

Hey Anna! I actually used a triple blend (soy/casein/whey) and after a quick google search i found it’s no longer available! while that kind of bums me out and I will have to ration the rest of it, I do have a few others I have used that I can suggest:

Olympian Labs Pea Protein (Vanilla)
Sytha-6 Protein (Vanilla)< --a little higher in carbs but SO good
Plant Fusion (Vanilla)
Bob's Red Mill Soy Protein (unflavored)+add more vanilla extract

HOWEVER, you can totally use 100% whey protein in these, the consistency just might be a little different. I have baked with protein powder a lot, and while I have used 100% whey protein often, I prefer using a different type because the baked goods turn out better. That's not saying the ones made with 100% whey turn out bad, they still taste good for sure, but it's just a little different.

If you aren't worried about upping the carbs a bit, I love the BSN Lean Dessert line.. these protein powders bake wonderfully and there are lots of yummy flavors: http://www.bsnonline.net/details/leandessertprotein.html

I did a search and found this blend, which I think I will order and try out: http://www.allstarhealth.com/f/beverly-ultimate_muscle_protein.html

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Lauren @ Oatmeal after Spinning February 9, 2012 at 7:46 am

I’m slightly obsessed with making protein muffins. However, I usually just make single serve ones and cook them in the microwave. I don’t know why- they just seem to come out better when I cook them that way, as opposed to the oven! Peach is my absolute favorite flavor. I don’t usually add protein powder (but have before) but use a lot of egg whites and sometimes peanut flour. I had a lemon-raspberry one this morning. :)

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Janetha February 9, 2012 at 9:50 am

I make microwave protein muffins all the time! They are so great for a nighttime snack. Lemon raspberry sounds delicious! Love that flavor combo.

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Alexis February 9, 2012 at 8:46 am

I LOVE protein muffins! I think homemade ones are the best… sure the bakery ones are nice but there’s something about a warm fresh muffins straight out of the oven that I love. I cannot wait for fruit and berry season to pick back up!

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Janetha February 9, 2012 at 9:48 am

I agree–sometimes I burn my mouth because I can’t wait for them to cool! And I am with you–can’t wait for the farmers market to start up!

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Krissie J @ A Philly Nerd Girl February 9, 2012 at 8:57 am

I’m definitely going to try to make a strawberry version of these! I’m not a big peach person. :)

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Janetha February 9, 2012 at 9:47 am

What! That’s crazy talk. It’s my fave fruit. But that’s ok–more for me ;) Strawberry would be super good. I was at the store last night and the strawberries were straight up yellowish green. Made me wish it was summer =/

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fox peterson February 9, 2012 at 9:09 am

I may be the only person in the world who doesn’t like carbs, but those muffins are beautiful… makes me want to make them… now just to find some carb lovers who will eat them!

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Janetha February 9, 2012 at 9:45 am

No carb loving! I consider that a blessing. Sometimes all I want is carbs. You can come over and we can eat them together haha.. or I will eat them all.

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Stacey February 9, 2012 at 10:51 am

I am super pumped to make these! Quick question, do you keep the soy-based protein powder for all uses or do you primarily use it for baking and instead use whey-based for everything else? Trying to decide if I need to make an official switch from whey for more versatility.

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Janetha February 9, 2012 at 1:16 pm

I will often use whey protein to bake because it’s what I use in my shakes and what I always have on hand, but I PREFER to bake with soy or pea protein because whey protein yields a tougher/rubbery texture. But I have found that if I pair the whey protein with whole wheat pastry flour, it turns out better/fluffier.

If I am using powder for other stuff, I usually use whey just because I love the MRM vanilla whey, it tastes awesome and is low in carbs. I also love Olympian Labs pea protein and use it a lot.

xo!

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Brittney February 9, 2012 at 11:14 am

I can’t wait to try these! Peach is one of my favourite flavours for sure.

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meggi February 9, 2012 at 11:14 am

ummm… that’s the coolest whisk I have ever seen. And… my husband has been complaining EVERY DAY for the past month about how we don’t have a Trader Joe’s …. silly Utah.

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Janetha February 9, 2012 at 1:13 pm

Hopefully one day!

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Amy February 9, 2012 at 11:30 am

these look awesome! i love the idea of peaches in a muffin…now im getting excited for summer and fresh peaches!!

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Jessica @ Stylish Stealthy and Healthy February 9, 2012 at 11:53 am

between these and the cheesecakes my muffin tins are gonna be getting all kinds of action this weekend.

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Katie February 9, 2012 at 12:26 pm

What a good idea! I’m excited to make these for that protein loving man of mine. :-)

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Erin @ livelifeactive.com February 9, 2012 at 1:19 pm

Those are adorable little muffins and I love that they are packed with protein! I just found your blog recently from the bodybuilding.com FB post. Congrats on getting that post recognition! I’m also a LiveFit graduate :) I’m adding your blog to my google reader :)

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Janetha February 9, 2012 at 9:48 pm

Thanks for heading over here, Erin! And yay for LiveFit :)

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Laura @ LauraLivesLife February 9, 2012 at 1:26 pm

I love how whole wheat pastry flour makes baked things “healthier” – I used to use it all the time!

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Lindsay @ Fuel My Family February 9, 2012 at 1:39 pm

Muffins are often so bad for you but people have it in their mind as a healthy option. A glazed donut from dunkin donuts is 180 calories and their blueberry muffin is 450! Healthy homemade muffins are where its at!

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natalie @ will jog for food February 9, 2012 at 4:26 pm

These look amazing! Must make :)

BTW, just read your post about your results from Livefit, you look amazing!!!

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Paige @ Running Around Normal February 9, 2012 at 6:31 pm

Uhhh yum! Making these. But probably without the peach yogurt, just because the only kind I buy is plain. But maybe add more honey?

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Heidi Nicole February 10, 2012 at 12:13 pm

Random question…where did you that whisk? I’ve been on the hunt for a new whisk as mine is impossible to clean!

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Janetha February 10, 2012 at 12:17 pm

It was in my swag bag from one of the Foodbuzz festivals! Darn it, sorry to not be more helpful.

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Katie @ OhShineOn February 13, 2012 at 3:59 pm

These look fabulous. SO excited to try this recipe. I don’t have peaches, but I do have lots and lots of strawberries and bananas!

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Marie February 22, 2012 at 12:25 pm

Happy 38th anniversary to your sweet parents!!!

Happy Birthday to Kaylee; hope she has an awesome day!!

The peach muffins look awesome. I have apple yogurt and apples…wonder if the swaps would work? ;) Thanks for sharing your recipes!

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Kate May 24, 2012 at 1:00 pm

Where do you stand on the whole “baking degrades the protein” issue? I’ve seen numerous recipes for baked goods with protein powder, and I would love a protein peach muffin, but I’ve also seen numerous warnings that the heat produced by baking significantly, if not entirely, degrades the protein. I don’t see a definitive response anywhere, and I want it not to be true!

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Janetha May 24, 2012 at 1:46 pm

I have heard mixed answers on this. I have also been baking with protein powder for 4 years and have had good results. I don’t know the for sure answer, but I just go with thinking that the protein content stays the same!

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Kat June 27, 2012 at 9:35 am

Do you think this recipe would work as a breakfast bread instead of muffins if I just pour the batter in a loaf pan instead of muffin tins??

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janetha @ meals & moves June 27, 2012 at 9:40 am

I definitely think so!

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kelly July 27, 2012 at 9:12 pm

love the recipie! can’t wait to try it! just wondering if the soy protien that bob’s redmill makes is called soy flour? thats all i can find, it says its 35% protien but i can’t find just bob’s red mill protien.

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Michelle M. July 2, 2013 at 9:37 am

Hi, I just made these to bring camping with us for 4th July. I only have small individual size loaf pans, a bit bigger than a typical muffin pan, but I think it worked fine. They smell unbelievable. I added 1 ripe banana to the recipe finely chopped up. Thanks for sharing this healthy protein muffin recipe, my first taste is quite positive. Great blog!

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Janetha July 2, 2013 at 11:56 am

awesome! thanks for the feedback–have fun camping!

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