A step-by-step photo recipe for making protein muffins at home. Selection of products, calorie content and video recipe.
Not sure what to eat after a workout or what to eat before bed? Protein muffins are the way to go. It is very satisfying, while containing a minimum amount of fat with carbohydrates and a lot of protein. Protein is a protein powder that bodybuilders use in sports nutrition to build muscle. It comes in a variety of flavors: chocolate, nutty, vanilla, caramel, berry, fruity … which is conducive to experimentation. Usually it is diluted in liquid for making cocktails, but its use will significantly increase the cost of the dish, and it is not always convenient to take a shaker with a cocktail with you. Therefore, in this recipe I suggest using protein as oatmeal and banana. These foods will be well absorbed and will go into muscle growth.
Protein muffins made from oatmeal and banana will help out in many situations, with health benefits (and protein requirements per day) when you need to maintain meals during certain hours outside the home. The main thing is not to put a lot of refined sugar in the dough. If the sweetness isn't enough, it can be substituted with cane or natural sweeteners, honey, or maple syrup. These healthy, nutritious and satisfying banana muffins are convenient to take with you to workout, to work, or to give to children at school. They are great for a morning breakfast, afternoon snack, snack during the day.
- Caloric content per 100 g - 135 kcal kcal.
- Servings - 6
- Cooking time - 1 hour 15 minutes
Ingredients:
- Natural yogurt without additives - 200 ml (I have sour milk)
- Refined vegetable oil - 20 ml
- Oatmeal or flour - 150 g
- Banana - 1 pc.
- Cornstarch - 1 tablespoon
- Salt - a pinch
- Spices and spices (any) - to taste (I have ginger powder - 0.5 tsp)
How to make protein muffins step by step, recipe with photo:
1. Peel the banana, cut into pieces and place in a deep bowl in which you will knead the dough.
2. Use a blender to grind the banana into a smooth, puree-like consistency. If there is no blender, mash the banana with a fork; if it is ripe, it will be very easy to choke.
3. Pour vegetable oil into the mashed banana and mix with a whisk or blender.
4. Pour in the yogurt at room temperature.
5. Whisk the liquid mass until smooth. You can enter one egg in the recipe, it will not be superfluous if your goal is to build muscle. I didn’t put it in, because just not at home.
6. Pour oatmeal or flour into the dough. You can use the oatmeal whole or pre-grind it into flour using a coffee grinder.
7. Next, add cornstarch and a pinch of salt to the dough.
8. Season to taste. In my case, it is ginger powder.
9. Stir the dough with a whisk or immerse in a blender and beat well. This way the blender will break up the oatmeal well and the dough will be smooth. Taste the dough, if it does not seem sweet, add sweetener. But I think the sweetness of a banana will be enough.
You can also add nuts, flax or sunflower seeds, pieces of dried fruit, crushed chocolate to the dough.
10. Pour the dough into tins, filling them completely. Since there is no baking soda or baking powder in the dough, the cupcakes will not rise much. At first, in the first minutes of baking, they rise strongly, but then fall off.
If you use silicone or paper baking dishes, do not grease them with anything, grease the iron containers with vegetable oil so that nothing sticks.
eleven. Preheat the oven to 180 degrees and bake the oatmeal protein muffins for 20 minutes. The main thing is not to dry them out. Check the readiness of the baking by piercing a wooden stick or toothpick: it should come out of them dry. If sticking occurs, continue baking for 5 minutes and sample again.
If you cook such cupcakes in the morning, when time is running fast and standing at the stove for a long time is an unaffordable luxury. Make for breakfast these nutritious and delicious pastries in the microwave, where the muffins are cooked, depending on the power of the appliance, for 5-10 minutes. Almost every owner of a microwave knows that in the morning this electrical appliance is a real lifesaver.
12. Finished banana muffins are airy and soft. They can be consumed without additives and fillings, but simply with any drink. Sprinkle cocoa powder or powdered sugar on top if you don't like the look. You can also flip the hot cupcake over and place a piece of dark chocolate on each item to melt a little.
If the texture of the muffins seems tight and you want a looser texture, experiment and add a little baking powder or baking soda next time.
