Basically, breakfast for “lazy” healthy people who love chocolate and protein. I fit in. And I guarantee you will love these protein oatmeal muffins – simple ingredients, one bowl and can be enjoyed on the go. They are also: freezer friendly, double batch necessary, playground/hockey game snack, purse-able, high in protein, fiber and chocolate. Zucchini make the cups moist and bananas add natural sweetness. No added sugar here. My kids, who hate zucchini, went crazy for these and still haven’t realized it was there. In fact, that’s an awesomeness of this vegetable – nobody can taste it but loves the final results and low calorie content.
Ever since I realized how many carbs are in a bowl of oatmeal and how many grams of protein are not, my life has changed. Well, my breakfasts for sure. There has been no grandma’s oatmeal with milk, butter and sugar in my house for ages, that’s for sure. But there is also no more oats with hot water and almond milk either. Gone, bye-bye. Instead I’ve been having quick oats with boiled water, Vega protein powder, flax meal and topped with berries. Simple and a nutritional powerhouse. I do get sick and tired of it though, and I’m not a huge breakfast maker or egg lover. So, my breakfasts have to be prepped in advance.
I really loved my banana oat protein muffins and from the # of positive comments I could tell you loved them too. It is zucchini season now and I had an idea of making chocolate zucchini muffins since last year. Muffins didn’t happen yet but these oatmeal cups are even better – you don’t have to worry about working with flour and a couple of bowls. Instead, I used quick oats and soaked them for a bit while shredding zucchini and mashing the bananas.
I also have to tell you about vegan baking. I’M IN LOVE! I just can’t get over the fact how tasty and “normal” baked goods come out with flax seed egg replacer and coconut oil. You don’t need eggs or butter. That is so yesterday. I’m kidding but we all could eat less animal products for sure. Especially when delicious food can be made without them. So, I bought this 1 lb of organic flax seed meal for like $4 and our grocery bill went down. I get my fiber and healthy fat, and no panic to run out of eggs.
I used Vega protein powder and I can’t get enough of it! It is plant based and sweetened with stevia. I don’t care if it’s not organic. I would have to see a therapist if I ever had to part with it! It’s not cheap but after trying tens of other plant based proteins, it’s the only one I can drink mixed with water. With protein powder you get what you pay for. I also haven’t tested these cups with whey protein. It sends my hormones through the roof. I’m sure Alex has enough of me the way I am. So, if you do try, please let me know.
It is important to let the cups cool down for 30 minutes before taking out of the tin. Protein oatmeal muffins will be a bit fragile within the first hour and might appear under baked but they are not. The cups also appeared taller in the oven and more settled once cooled down. This happens to all baked goods with plant based protein powder. I made these muffins 3 times, so no worries about the recipe not working out if you follow it. In the summer, I usually wait for cooler days or bake early in the morning.
- 3 tbsp flax seed, ground
- 6 tbsp water, warm
- 1/2 cup almond milk, unsweetened
- 1 + 3/4 cups quick oats (use gluten free if desired)
- 2 tbsp maple syrup or honey
- 2 tbsp brewed coffee (optional)
- 2 tbsp coconut oil, melted
- 2 large overripe bananas, mashed (3/4 cup after mashing)
- 2 cups zucchini, shredded (unpacked)
- 3/4 cup plant based protein powder, vanilla (I used Vega)
- 1/3 cup cacao powder (cocoa powder is OK)
- 1 tsp baking powder, aluminum free
- 1/2 tsp baking soda
- Chocolate chips or chocolate chunks (I used Enjoy Life), for decoration (optional)
- Cooking spray (I use Misto)
- Preheat oven to 375 degrees F and spray non-stick muffin tin with cooking spray.
- In a medium bowl, whisk together flax seed and water. Let sit for a minute. Add almond milk and oats, and stir to combine. Next, you can start adding other liquids as you get them ready. This will allow the oats to soak up the liquids thus yielding softer muffins and reducing baking time. Add maple syrup or honey, coffee (brew or use instant), coconut oil (melt). Mash the bananas, grate zucchini and add them to the bowl. Stir well.
- Add protein powder, cacao powder, baking powder, baking soda and stir gently to combine. At this point the batter should be quite thick - so a spatula can stand in it. These cups are not a delicate dessert, therefore using one bowl works perfectly fine.
- Fill each tin full with batter and top with a chocolate chunk or chips (if desired). Bake for 25 - 27 minutes. Remove from the oven and let cool for 30 minutes (!) in a muffin tin and then transfer to a cooling rack. The cups will be a bit fragile within the first hour and might appear under baked but they are not. Serve warm or cold.
Servings Per Recipe: 12
Amount Per Serving = 1 cup:
Total Fat: 4.7 g
Cholesterol: 0.0 mg
Sodium: 38.3 mg
Total Carbs: 18.5 g
Sugars: 5 g
Dietary Fiber: 4.3 g
Protein: 7.2 g
WW Points+: 3