Tuesday, January 22, 2013

Banana Brownie Protein Muffins

I am always on the go-go-go. 

... jetting out of the house in the morning, to the gym, then off to work, cruising all over the ATL, visiting my clients homes. Jane Honda (my car) and I are pretty tight. 

I'm out of the house by 8 or 8:30, and usually not home again until 3:30-4:00.

What's a girl to do for sustenance on the road? When we first moved here, I was hitting up the salad bar at Whole Foods, droppin' Benjamins like it was no ones business on super over priced (but ridiculously delicious) fare. In an effort to reign in my frivolous spending on food, I've started packing small meals and snacks with me. (A protein shake after my workout just doesn't cut it until I get home again).

I pack things like nuts, berries, cherry tomatoes, tuna packets, almond butter and apple, cheese sticks, cooked oatmeal, navel oranges, kiwi, bananas, and various protein/meal bars.

In an effort to get away from super processed bars, I took a gander at making my own this evening. I had bananas practically spilling out of my freezer, waiting to be used up. Who isn't a sucker for banana bread muffins? And chocolate-y?

They're perfect! Everything I could have dreamed of in a protein muffin! Super portable, too. And, much like banana bread, I have a feeling they're going to taste even more delicious as the banana flavor develops over the next few days.

I squeal! 

They're practically fat free - and I did that on purpose. I like to slather mine in ridonkulous amounts of nut butter. I like to TASTE my fat, and get it all over my FACE.

Banana Brownie Protein Muffins
 Makes 12 muffins

3/4 cup (about 2 medium) frozen & thawed bananas
3/4 cup egg whites
1/4 cup unsweetened almond milk
1/2 cup plain greek yogurt (I used Fage 0%)
1/2 cup oats
2 tbsp coconut flour
2 scoops protein powder
1 tbsp unsweetened cocoa powder 
1 tsp baking powder
1 tsp baking soda
dash vanilla
dash cinnamon

Directions: Mix all of the dry ingredients together. In a separate bowl, mix all wet ingredients together. Slowly fold both mixtures together until well incorporated. Preheat oven to 350. Line a muffin pan with silicone baking cups. Spray baking cups with non-stick cooking spray. Spoon the batter into each of the 12 muffin cups. Place in the center middle rack and bake for 18-20 minutes.

If you would like these to be plain Banana Protein muffins (just like regular banana bread!) then use vanilla or unflavored protein powder and nix the cocoa powder. 

Macros: 75 calories, less than 1g of fat, 3g fiber, 9g protein, 6g carbs

These are naturally sweetened from bananas (they are part of the carbohydrate count), but I did not count the fructose (the sugar from the banana). 

The trick to sweetening these up naturally is in the treatment of the banana. When bananas are brown and spotty, throw them in the freezer. When you're ready to use them, sit them out on the counter for a few hours to thaw. This is THE trick to a truly sweet, extra banana-y, flavor.


A few other photos from the day ....

Getting down and dirty, fogging up the Spin room this morning!

 A fabulous lunch of tender greens, goat cheese, egg whites, ground turkey, all scrambled together. Strawberries for dessert. 

So much furriness!

My heart is happy today. <3

Do you have a favorite use for brown, spotty bananas?
I just throw them in the freezer until I can think of something to do with them. Sometimes, I throw them in my oatmeal or anytime I'm using a shake with greens in it.

Rescue or breeder?

Favorite class at the gym?
I love Spin class! Interval training. So much speed work, hills, tempo work, etc. It's great for keeping me in race shape without ever really having to run. ;) Because, you know how much I hate running. But I love racing. ;)

Best part of your morning?
My oatmeal! It is like, THE BEST, part of my day. That either makes me really sad, or really, really sad.   

  I give it UP for the oats!


  1. My husband is drooling over these muffins! I need to go find some coconut flour so I can make them for him.

    I guess I'll answer your questions while I'm here. :P I throw all my brown bananas in the freezer and then use them for paleo pancakes or banana bread when I'm feeling frisky. I'm totally guilty of getting my dogs from breeders... kind of. Like just people who had puppies not necessarily huge breeding operations. But my husband really wanted a husky. Such is life. I've never been to a gym if you can believe that. I know, horrible. I'm too self-conscious. I realize how stupid it sounds. Best part of the morning if dropping the kid off at school. bahaha! No really, probably coffee.

  2. Ok, so I'm not the only crazy one. Eating my oatmeal is HANDS DOWN the BEST part of my DAY!!!! It gets me out of bed more than coffee.

  3. I am thrilled to see the recipe for these muffins! I've been thinking about them nonstop ever since you posted them on Instagram! :)

    My bananas rarely ever make it to the brown & spotty stage, but when they get pretty ripe, I'm usually tossing them in smoothies or making banana bread to use them up (I like my bananas a little under-ripe).

    Rescue, please! I love, love, LOVE dogs! And I love adoption. Best of both worlds! I can't have a dog right now though, because I'm not home nearly enough. Dang school :(

    And the best part of my morning...finishing a WOD. It's the first thing I do, and after that, I feel pretty invincible. But if I had to choose a normal human answer, I would say COFFEE. Either my own brewed at home (when I'm actually there) or from my favorite Starbucks. What can I say- I have the best baristas!

  4. I've been looking for a good protein muffin recipe and can never find it.... this looks great! Thank you! I'm going to try to make them sometime soon.
    I think many of us are as "sad" as you in that breakfast is pretty much the best part of the day ;)

  5. What brand of protein powder do you use?

    Usually my bananas go in smoothies!

    My last dog was from a breeder. He was the best thing ever so I'm not ashamed. He had a stroke 2 weeks ago though and we had to let him go:( 8 years wasn't enough.

    Spin is my favorite! I haven't been in a really long time though.

    Coffee is definitely my favorite part of my morning:)

  6. I cant wait to try the banana brownie muffins. Its times like these that I wonder why in the hell I signed up for a strict, sugar free paleo challenge for 6 weeks. Life sucks right now and its only day 3. I think I may cheat with those muffins....

  7. The muffins look amazing. Definitely making them tomorrow. Your scramble looks good too. My old bananas go in bread or smoothies. All of my animals are rescue. Spin is my favorite, and I only started a few months ago after I injured my knee running. Coffee and oatmeal are my favorite parts of the morning.

  8. Check out Jenyne Butterfly - anyone who tells you a strong woman isn't beautiful needs to see what she can do and looks like.

    So jealous of your schedule! My shortest day is 7-5, no breaks. Lunch is caught on the fly or not at all.

    I do the same with bananas (freeze them) then either make banana bread or search for new recipes.


    Exercise - as long as I can get up at 4 to get it in.

  9. Rarely do my bananas make it to the point of more spots than not, but when they do I love to bake some sort of bread or muffins. (By the way, perfect timing for this recipe since I have a couple of brown 'naners on hand.) LOVE my rescue dog. Growing up, I've never had an animal that wasn't from a shelter or just abandoned. I've never done a gym class, other than CF, so I guess CF is my favorite class. The best part of my morning is definitely coffee!

  10. Courtney - how much do you charge for a dog walk? Can I go straight through you or do you work for a larger company? Thanks!

  11. i use my bananas for my coconut smoothies, or in my frozen yogurt machine :)

  12. I see the building where my dad works (green roof, gold top!) woot!

  13. I used old bananas to make some protein muffins last night as well! So delicious. We have two rescue dogs. Sweetest things ever.

  14. I always forget to make something with the really ripe bananas but I need to pin that recipe! They look yummy! For your questions- I have a full bred Dalmatian but have always had the classic mutt as a pet growing up ;) I definitely believe in adopting a rescue (I'm just a little bit of a hypocrite I guess!) but plan on adopting our next dog. Our dalmatian was a spur of the moment thing- hubby's a firefighter and used to have one as a kid- but I wouldn't change it. That dog is the best...smarter than alot of people I know AND the best running partner! Couldn't see our lives without him! But his future fur brother or sister will definitely be a rescue! Oh and I love BodyPump classes!

    On a side note, I'm thisclose to being brave and attending a free Crossfit class at a local box for people interested in joining. I'm nervous though about not being strong enough...I lift and do some running but still need to work at it. Wish me luck! My hubby does crossfit at his station and started going to Crossfit classes at the Fire Academy....got his ass handed to him! But he's hooked for sure now!

  15. I love this recipe! I'm going to try and play around with it a bit to make it Whole30/paleo compliant. I'm thinking I'll have to up the eggs or put an extra banana in. They look phenom!

    I'm 100% a rescue dog kinda girl. There are too, too many sweet dogs that need homes!

  16. Muffins are awesome! Made these today and even left some for my hubby:)

    Both our pups are from breeders, but we would rescue in a heartbeat.

    Favorite classes at the gym: SWEAT (it's like Cross Fit) and Zumba (lots of jumping).

    Best part of the morning: tea, reading blogs, and hanging out with the pups.

  17. Muffins look so yummy cant wait to make them for my fiancee..
    I was wondering if i want to make 6 muffins what would be the measurements?

  18. Could I use oat flour instead of coconut?

  19. I found these quite egg-ie (very spongy)...I used the 3/4 cup egg whites like it said so i'm just wondering if this is how they're supposed to turn out, they're still tasty but just wondering if I got it right and this is how the texture should be ;)
    thanks for the recipe!

  20. ps.
    make banana chocolate chip pb muffins or banana bread
    i have a breeder dog but would do rescue of course!
    i'm a dancer, love hot yoga, and spin..@ the gym I like to do circuits
    i also love my oatmeal but coffee wins this one!

  21. What kind of protein powder do you use? I'm starting to notice a weird after taste with mine :(

  22. First time on your site!

    Since you mentioned your salad fetish and your portable lunch dilemma I thought I'd make a suggestion. Have you heard of salad in a jar? I stumbled across this website months ago & fell in love and I think it may help to solve the healthy-salad-to-go issue :)

    Here is the website, try it out!


  23. I loved your comment about tasting the fat. I am the same way. Thanks for sharing the delicious recipe for banana brownie muffins!

  24. Oh, yum! So many favourite things in one dish! .meal bars for dogs

  25. These are awesome with greek yogurt cream cheese on top!

  26. Who knew someone else used the word "ridonkulous" ! I thought I had made the word up...so much for that! The muffins look delicious!