I’ve been on a hunt for more dairy-free and gluten-free protein snacks. And you’d be shocked at just how difficult they are to find! Even the gluten-free protein snacks are never non-dairy. Aside from my single serve protein cookie (which is both gluten-free, dairy-free, and contains over 30 grams of protein!) and my high-protein snack boxes – my protein snack options feel very limited. *Enter these 6-ingredient gluten-free and dairy-free protein muffins.*
These protein muffins are entirely gluten-free, dairy-free, made in just one bowl, with 6 very simple ingredients! They’re also just as light, fluffy, and completely delicious as any other muffin. I love adding chocolate chips to mine, but feel free to keep ’em plain or add whatever mix-in you’d like. Also, this recipe makes 6 muffins, so you might want to consider a double batch… 😉
Why You’ll Love These Protein Muffins
- Gluten-Free & Grain-Free: Made with almond flour, these muffins are naturally gluten-free.
- Dairy-Free: No dairy ingredients, suitable for lactose-intolerant individuals.
- No Added Sugar: Sweetened naturally with applesauce.
- High Protein: Packed with protein from eggs, peanut butter, and protein powder.
- One-Bowl Recipe: Minimal cleanup required.
- Customizable: Add your favorite mix-ins like nuts, seeds, or dried fruit.
Frequently Asked Questions
What kind of protein powder do you recommend?
For best results, use a plant-based protein powder or a whey protein blend. Avoid using pure whey isolate, as it may result in a dense texture.
How do I make these low carb/keto?
To reduce the carb content, replace applesauce with mashed avocado or pumpkin puree, and use a low-carb sweetener if desired.
What can I use instead of almond flour?
Coconut flour can be used as a substitute, but it absorbs more moisture. Use ¼ cup of coconut flour in place of 1 cup almond flour and consider adding an extra egg to maintain moisture.
How should I store these protein muffins?
Store the muffins in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. They can also be frozen for up to 3 months.
Different Mix-Ins
- Fresh or Dried Fruit: Blueberries, raspberries, or chopped dried apricots.
- Nuts & Seeds: Chopped walnuts, pecans, or chia seeds.
- Spices: Cinnamon, nutmeg, or pumpkin spice for added flavor.
- Zest: Lemon or orange zest for a citrusy twist.
6-Ingredient Protein Muffins (20g protein!)
Equipment
- 1 large bowl
- 1 muffin pan
Ingredients
- 1 cup applesauce
- 2 eggs
- 1/4 cup creamy peanut butter unsweetened (or any nut/seed butter)
- 1 cup almond flour
- 1/2 cup vanilla protein powder
- 1 teaspoon baking powder
- 1/2 cup chocolate chips optional
Instructions
- Preheat oven to 350° Fahrenheit and line a muffin tin with muffin liners.
- Mix together the applesauce, eggs, and peanut butter in a large bowl. Add in the almond flour, protein powder, and baking powder then mix until everything is fully combined.
- Fold in the chocolate chips (or any other mix-in you’d like!), then scoop ¼ cup of muffin batter into each muffin liner. Bake the muffins for 20-25 minutes, or until a toothpick inserted down the center of a muffin comes out clean.
- Remove the muffins from the oven and let cool completely before storing or enjoying!
2 Comments
The Real Person!
My husband & I really enjoyed these! I used 2Tbl almond butter & 2 Tbl PB powder to help with calories & fat. They turned out yummy. I did bake them for about 5-8 min longer since the 6 cups were full. I will be making these again; love getting in more protein, especially in a sweet treat! Thank you Sam!
The Real Person!
I’m so glad you guys loved these muffins! Thank you so much for your lovely review, Gayle!