In the brief description, she indicated that the muffins consist of only two ingredients - protein and eggs, but if you wish, you can add some fruits and nuts. Protein refers to powder for making cocktails, which is commonly used in sports nutrition. They are the most different tastes: chocolate, nut, vanilla, caramel, berry, fruit, which is very conducive to experiments in baking...
It’s not always convenient to take a shaker with a cocktail with you, so protein muffins can help out and support your health (and protein requirements per day) during eating hours outside the home (and at home too, that’s it).
I learned the recipe at a seminar conducted by Kirov personal trainers at the Rodina fitness club.
I will continue to experiment, for example I plan to add a little baking powder, because the structure of the cupcakes seemed a bit dense to me, but I would like it to be looser...
For protein cupcakes, prepare eggs and available protein package.
I prepared two versions at once: with a nut flavor (whey protein) and chocolate (a mixture of different proteins). For some reason, the structure and shape of the cupcakes turned out better with chocolate.
Mix the eggs until the whites and yolks just combine.
Add protein powder to each bowl.
Mix again, but this time into a homogeneous mass. If the mass is too thick, it is recommended to add a little water to it.
Place the resulting dough in the molds, approximately 3/4 or 2/3 of their height. A total of eight molds were filled.
Place the pieces in the oven and bake at 170-180 degrees until done. The time depends on the size of the molds and the properties of the oven. My small ones baked for 15 minutes.
The chocolate protein muffins turned out better, but it’s not the flavoring, but the composition of the mixture, apparently.
Happy experiments and success)
Hello! I haven’t been here for a long time) Either a session or something else. In the morning you get up before dawn, in the evening you already fall asleep. Sound familiar? But today I have some strength. Just a little. These Banana Protein Muffins will do just that. They are very simple. The only caveat is that the bananas are very ripe. Everyone experiences bananas in the early stages of rotting. Or not in the elementary school)) These are the ones we need, covered with black spots! Completely rotten ones, of course, won’t do. And with spotted ones it turns out more fragrant. So…
Main Ingredients
Previously, I posted a similar one. But this one is easier. And accordingly, faster in preparation.
Set the oven to 200C
1. First, mash the bananas with a fork. This will be easy if the bananas are ripe. Pour in the ground oatmeal. Break one egg and add a little cinnamon.
Bananas, egg, oatmeal, cinnamon
2. Mix. Add protein. Mix again.
Added protein
3. Break the next egg and mix again.
Ready-made muffin mix
4. Pour into molds. I filled it to the brim. And the muffins rise a lot) So you need to pour less. I waited for them for 17 minutes and seconds. Then I left it in the turned off oven for a little while. If you pour less, I think their cooking time will be exactly 15 minutes.
Enjoy your tea!
I signed up to run a marathon in April. It is 42 km. That is, to hell. I’m 10 kg overweight, and carrying it on myself for 42 km doesn’t make me smile at all, and I could run without it... This means I need to lose weight.
I am often asked how to make a cake without flour, sugar, oil, nuts, gluten and lactose, and so that it tastes just like the real thing. I go wild in response. Why don't you ask me how to teleport? Or how to move faster than the speed of light? And at the same time, how to change the gravity, otherwise 9.8 is too much, the breasts sag. My approach to diet desserts is: eat small piece really tasty food and move more.
But sometimes - rarely! - they happen dietary desserts, which have a right to exist. For some reason, they are all based on protein powder :-)) This happened with protein ice cream and with this cupcake too. There is no sugar, no flour, no carbohydrates, just proteins and takes one minute to prepare. Well, what's not to like here :-))
There are 20 g of protein per serving, virtually no carbohydrates and 200 calories. Consider yourself eating a pack of cottage cheese. If cottage cheese is already coming out of your ears, then such a cupcake is quite good. And for some reason you fill up on a cupcake much better than on a liquid protein shake. Although the composition is almost the same.
So, you will need:
- 1 scoop of your favorite protein (containing no more than 23 g protein)
- 1 tbsp. coconut, almond or at worst regular flour
- 0.5 tsp baking powder (1g)
- approximately 50 ml milk
First, mix all the dry ingredients in a mug, then gradually dilute with milk until smooth. Cook in the microwave for about 1 minute. That's it in a nutshell.
Now the details.
Coconut flour seems to be sold in Tasteville, almond flour in large supermarkets. You can also grind nuts or coconut flakes.
If you have more than 23g of protein, use less or the cake may be rubbery. The best protein for baking is soy protein, as whey has a rubbery consistency. If you like the cupcake, then it makes sense to buy owl protein and cook everything with it.
According to proportions. It is quite difficult to measure out half a spoonful of baking powder. I have a set of measuring spoons, it’s easier for me. but I'm also tired of it. If you like the cake and plan to make it often, then prepare the mixture in advance:
- 300 g protein
- 100 g coconut, nut or regular flour
- 10 g baking powder
Mix everything and put it in a jar. You will pour 40 g from there into a mug and dilute it with milk. Lately I don’t measure milk at all; I mix it by eye until it reaches the consistency of pancake batter.
About the mug. For this amount you will need a mug of at least 400 ml. Everything will come out of the smaller mug! Directly measure how much you can fit in your mug.
Now about baking. You will need to experiment with how long your protein cooks in your microwave and your mug. It will be different for everyone. Start with 1 minute. The cake should rise and then settle slightly when you turn off the microwave. If the cake turns out dry and rubbery, overbake it. If it’s too runny, it’s underbaked. I can tell you from experience that it’s better to be a little liquid than dry and rubbery. Also keep in mind that it will sit a little longer in the mug. You need to achieve a delicate, soft consistency.
Now about diversity. No matter how much you love your protein, you will get tired of eating the same taste. Therefore, your options are:
- Chocolate. instead of flour, add 10 g of dark cocoa and a teaspoon of cognac. It will taste like potato cake.
2. Berry. Mix in vanilla cupcake a handful of berries. If the berries are frozen, you will have to cook the cake longer, experiment.
3. Apple. Add a pinch of cinnamon to the dry mixture, and cut a quarter of an apple into small cubes into the mug with the dough. It’s better to bake the apple a little first: a minute and a half in the microwave, and the apple will soften enough to be soft and tender in the cupcake. You can also crumble an orange or tangerine into the cupcake.
4. Lemon. Add freshly grated lemon zest. Special lemon lovers can replace part of the milk lemon juice, or add lemon curd. The same can be done with orange, lime and grapefruit.
5. Walnut. Add 1 tsp. any nut butter(urbecha). Tasteville sells coconut. peanut, almond and cashew. You can also buy Urbech on the Internet. My favorite flavor is, of course, hazelnut. Please note that adding nuts will increase the calorie content.
6. Ginger. Grate 1 tsp. fresh ginger, dissolve in milk and strain. Then use ginger milk for the dough as usual.
7. Caramel. Buy zero-calorie sports caramel sauce at the store sports nutrition and pour it over the cupcake.
8. Banana. Grind a third of one banana into a puree and knead the dough on it. Thin with milk to the consistency of pancake batter.
9. With sour cream. A little more calories, but all baked goods taste better with sour cream. Replace milk with sour cream.
10. Coffee Replace milk with freshly brewed delicious coffee.
I signed up to run a marathon in April. It is 42 km. That is, to hell. I’m 10 kg overweight, and carrying it on myself for 42 km doesn’t make me smile at all, and I could run without it... This means I need to lose weight.
I am often asked how to make a cake without flour, sugar, oil, nuts, gluten and lactose, and so that it tastes just like the real thing. I go wild in response. Why don't you ask me how to teleport? Or how to move faster than the speed of light? And at the same time, how to change the gravity, otherwise 9.8 is too much, the breasts sag. My approach to diet desserts is this: eat a small piece of real delicious food and move more.
But sometimes - rarely! - there are dietary desserts that have a right to exist. For some reason, they are all based on protein powder :-)) This happened with protein ice cream and with this cupcake too. There is no sugar, no flour, no carbohydrates, just proteins and takes one minute to prepare. Well, what's not to like here :-))
There are 20 g of protein per serving, virtually no carbohydrates and 200 calories. Consider yourself eating a pack of cottage cheese. If cottage cheese is already coming out of your ears, then such a cupcake is quite good. And for some reason you fill up on a cupcake much better than on a liquid protein shake. Although the composition is almost the same.
So, you will need:
- 1 scoop of your favorite protein (containing no more than 23 g protein)
- 1 tbsp. coconut, almond or at worst regular flour
- 0.5 tsp baking powder (1g)
- approximately 50 ml milk
First, mix all the dry ingredients in a mug, then gradually dilute with milk until smooth. Cook in the microwave for about 1 minute. That's it in a nutshell.
Now the details.
Coconut flour seems to be sold in Tasteville, almond flour in large supermarkets. You can also grind nuts or coconut flakes.
If you have more than 23g of protein, use less or the cake may be rubbery. The best protein for baking is soy protein, as whey has a rubbery consistency. If you like the cupcake, then it makes sense to buy owl protein and cook everything with it.
According to proportions. It is quite difficult to measure out half a spoonful of baking powder. I have a set of measuring spoons, it’s easier for me. but I'm also tired of it. If you like the cake and plan to make it often, then prepare the mixture in advance:
- 300 g protein
- 100 g coconut, nut or regular flour
- 10 g baking powder
Mix everything and put it in a jar. You will pour 40 g from there into a mug and dilute it with milk. Lately I don’t measure milk at all; I mix it by eye until it reaches the consistency of pancake batter.
About the mug. For this amount you will need a mug of at least 400 ml. Everything will come out of the smaller mug! Directly measure how much you can fit in your mug.
Now about baking. You will need to experiment with how long your protein cooks in your microwave and your mug. It will be different for everyone. Start with 1 minute. The cake should rise and then settle slightly when you turn off the microwave. If the cake turns out dry and rubbery, overbake it. If it’s too runny, it’s underbaked. I can tell you from experience that it’s better to be a little liquid than dry and rubbery. Also keep in mind that it will sit a little longer in the mug. You need to achieve a delicate, soft consistency.
Now about diversity. No matter how much you love your protein, you will get tired of eating the same taste. Therefore, your options are:
- Chocolate. instead of flour, add 10 g of dark cocoa and a teaspoon of cognac. It will taste like potato cake.
2. Berry. Stir a handful of berries into the vanilla cake. If the berries are frozen, you will have to cook the cake longer, experiment.
3. Apple. Add a pinch of cinnamon to the dry mixture, and cut a quarter of an apple into small cubes into the mug with the dough. It’s better to bake the apple a little first: a minute and a half in the microwave, and the apple will soften enough to be soft and tender in the cupcake. You can also crumble an orange or tangerine into the cupcake.
4. Lemon. Add freshly grated lemon zest. Particular lemon lovers can replace some of the milk with lemon juice, or add lemon curd. The same can be done with orange, lime and grapefruit.
5. Walnut. Add 1 tsp. any nut butter (urbecha). Tasteville sells coconut. peanut, almond and cashew. You can also buy Urbech on the Internet. My favorite flavor is, of course, hazelnut. Please note that adding nuts will increase the calorie content.
6. Ginger. Grate 1 tsp. fresh ginger, dissolve in milk and strain. Then use ginger milk for the dough as usual.
7. Caramel. Buy zero-calorie sports caramel sauce from a sports nutrition store and pour it over the cupcake.
8. Banana. Grind a third of one banana into a puree and knead the dough on it. Thin with milk to the consistency of pancake batter.
9. With sour cream. A little more calories, but all baked goods taste better with sour cream. Replace milk with sour cream.
10. Coffee Replace milk with freshly brewed delicious coffee.
