These vegan chocolate protein muffins are THE PERFECT afternoon snack or on the go breakfast! Yup, I’m 100% team chocolate for breakfast. After you check out these ingredients you will know why! These muffins are gluten free, dairy free and so simple to make!
Muffins sometimes get a bad rap, and for a good reason. Most muffins are a sugary bomb, that only leaves you feeling hungrier an hour later. While I’m a huge believer that all food should have a place in your life, I really like muffins, but I want to feel SATISFIED by my food, not hungrier because of the way I started my day.
Did you know that your breakfast actually does have an effect on the rest of your day?
What you eat for breakfast will impact what you eat/want/crave/how much you eat at lunch and dinner, meals are not mutually exclusive. I try to teach my clients to look at how a certain food makes you feel. Does it cause more cravings in the day, are you hungry immediately after or satisfied for hours. Everyone is going to have a different reaction to the same food. This is a better approach to figuring out what foods are going to help you look and feel your best, instead of always focusing calories. Because let’s be honest, calories don’t matter if you are ALWAYS HUNGRY!
So what do these vegan chocolate protein muffins have in them to help you feel satisfied for hours?
Protein – why protein muffins are a great breakfast option
These muffins are full of protein, because protein has been shown to help us have sustained energy, balanced hunger and eliminate cravings. Protein powder is also a great substitute for flour in your baking! It takes some experimentation and your baked goods will always be a bit denser but it’s worth it if you ask me! Protein and veggies are always the focus of my meals!
Fiber and Resistant Starch- how chocolate protein muffins help you feel full longer
I started having stomach aches after eating coconut so I had to cut coconut flour out of my diet for a few weeks to see if maybe I just went a little overboard over the holidays. It has been fun to experiment with other gluten free flours and I am really digging tigernut flour. I read about it on a paleo blog and thought it would be great, since it’s nut free and allergy friendly! Tigernut is a small root vegetable that grows in Northern Africa and the Mediterranean. Tigernuts are high in fiber, iron, potassium, protein, magnesium, zinc and vitamins E and C and have a high level of resistant starch.
What are resistant starches?
Why do you want resistant starch in your diet? Resistant starch is a type of starch (similar to fiber) that isn’t fully broken down and absorbed but is turned into short-chain fatty acids by intestinal bacteria and can help you feel full.
The short-chain fatty acids produced by the intestinal bacteria can trigger the release of hormones (like leptin) which can reduce hunger. This doesn’t happen immediately but over time, so including more resistant starches in your everyday diet is a great way to change your hunger hormones. Resistant starches also slow down how quickly nutrients are released into the bloodstream, which can also help keep our appetite stable (vs. our blood sugar spiking quickly, insulin being released and our blood sugar quickly crashing, causing us to be hungry again quickly).
Chia seeds are a great source of fiber and omega-3 fatty acids. These vegan chocolate protein muffins use chia seeds to replace the eggs in this recipe. If you don’t have chia seeds on hand, you could also use ground flax or an egg replacement.
Looking for other amazing muffin recipes?
- Protein Packed Blueberry Muffins
- Out of this world quinoa coconut banana muffins
- Cheesey Broccoli Egg Muffins
Vegan Chocolate Protein Muffins
Ingredients
- 2 large bananas, mashed
- 3 tbsp chia seeds
- 1/2 cup water
- 1/4 cup almond butter
- 1/3 cup unsweetened applesauce
- 2 servings vegan protein powder
- 3 tbsp cacao powder
- 2 tbsp tigernut flour - or coconut flour
- 1 tsp baking powder
- 3 tbsp cacao nibs
Instructions
- Preheat the oven to 350F
- In a large bowl, mash the bananas. Add the chia seeds and water, stir and allow to sit 2-3 minutes
- Add the almond butter, applesauce, protein powder, cacao powder and tigernut flour (or coconut flour). Stir well until fully incorporated
- Add the baking powder and cacao nibs. Stir until completely combined.
- Divide the mixture between 10 muffin liners (I use silicone).
- Bake at 350F for 25 minutes. Pull out of the oven and allow to cool completely before enjoying.
hash
Wednesday 21st of August 2019
is it okay if i substitute 2 tbsp of tigernut/coconut flour with extra protein powder?
Samantha Rowland
Tuesday 26th of November 2019
Hey there! No you cannot replace the flour with more protein powder. You need some sort of flour in the recipe for structure, as the protein powder doesn't have the exact texture you need for baked goods.
Chanelle Vivian
Wednesday 7th of August 2019
These look amazing and I’m eager to try - any substitution for almond butter though?
Samantha Rowland
Tuesday 26th of November 2019
Sunflower seed butter works great too!
Kaila
Wednesday 31st of July 2019
Do you have to refrigerate these?
Thanks
Samantha Rowland
Thursday 1st of August 2019
Yes, to ensure they are the freshest, they should be refrigerated.
Noah
Tuesday 11th of June 2019
Can I use oat flour or whole wheat flour for this?
Samantha Rowland
Friday 5th of July 2019
Yes - you can use oat flour or WW flour in place of the tigernut flour. Also you can use 2/3 cup of any flour you choose in place of the protein powder.
Nise
Friday 18th of January 2019
Can almond flour be substituted for coconut flour?
Sam
Friday 18th of January 2019
Not one for one. You could try using 3x more almond flour than coconut flour (coconut flour is much more absorbent). I haven't tried this though. let me know if you do!