Hi everyone! Today I want to share with you my latest recipe for Gluten Free Chocolate Protein Muffins. They’re perfect for when you want something sweet, yet low in sugar and high in protein. Enjoy them anytime of day from a healthy breakfast to a pre-workout snack, or even dessert!
A Note on Gluten
Another nice thing about this recipe is that it uses oat flour instead of wheat, making them gluten-free! Personally, I do eat gluten, but since there are so many who can’t, I like to make some recipes gluten free, but still enjoyable for anyone. However, it’s important to use certified gluten free oats if it’s a concern for you or someone you’re baking for. Although oats on their own are gluten free, they are often cross-contaminated in the processing plants.
While we’re talking about gluten, I think it would also be an appropriate time for my little soap box speech on “allergy” vs “interolance/sensitivity”. There are so many misconceptions on this topic which is a serious issue.
Gluten and wheat are not synonymous. Gluten is a protein found in wheat, barely, and rye. A wheat allergy is not the same as gluten intolerance. It is a major pet-peeve of mine when people talk about “gluten allergies”. That’s not a thing! When someone has an allergic reaction to wheat it is due to an immune system response. The body sees the wheat as an antigen and tries to attack it, sometimes leading to an anaphylactic reaction. Gluten intolerance, on the other hand, is kind of a spectrum, ranging from severe celiac disease (a serious autoimmune disease) to a mild sensitivity. With celiac, the gluten damages the small intestine, so it is critical to avoid. If the sensitivity is not due to celiac, people typically have some GI upset without long-lasting damage.
The bottom line is that gluten is a component of wheat, but they are not the same. Gluten intolerance/sensitivity can range from celiac disease to minor GI upset. On the other hand, a true food allergy is an immune response to the protein and can lead to anaphylactic shock.
One of the major components of Gluten-Free Chocolate Protein Muffins is the protein powder. So many powders have artificial sweeteners and tons of ingredients. I was so excited to discover ICONIC because they use only the simplest ingredients. Their chocolate truffle powder only has five ingredients: milk protein isolate, cocoa, natural flavors, salt, and monk fruit extract. The milk protein isolate comes from grass-fed cows. Use promo code RACHEL15 for 15% off any order–not just your first!
I also prefer using Organic Valley milk because it’s local, organic, and I can be sure the cows are well cared for! You could use their Ultra milk for extra protein and less sugar or their Grassmilk which comes from grass-fed cows.
Lately I’ve been following a low FODMAP elimination diet in order to figure out what foods I’m sensitive to. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are all types of carbohydrates that some individuals cannot digest, leading to GI issues. This isn’t a fad diet for weight loss or anything someone should try without consulting a doctor first. However, if you’re doctor recommends this diet, then Gluten-Free Chocolate Protein Muffins are a safe choice for breakfast or snacks.
Most of the ingredients in this recipe are low FODMAP, but you will need to make a couple substitutions. Milk is high in the FODMAP lactose, so you’ll want to use a lactose-free or plant-based milk instead. I use coconut milk. Also, according to the Monash University FODMAP app, ripe bananas are high in fructan and are only low FODMAP in 35g servings. However, if they are on the greener side, they are safe up to 100-110 grams. If fructan is a FODMAP that causes you issues, it’s best to stick with under ripe bananas. They won’t be as sweet or flavorful, so you may want to consider adding a bit more maple syrup to your Gluten-Free Chocolate Protein Muffins
Other Muffin Recipes to Try
Gluten-Free Chocolate Protein Muffins
- 1 cup gluten-free oat flour*
- 1 cup ICONIC Chocolate Truffle protein powder
- 1 cup unsweetened cocoa powder
- ½ tsp baking powder
- ¼ tsp salt
- 1 cup overripe mashed bananas (about 2-3)
- 2 Tbsp ground flax seed
- 6 Tbsp hot water
- 1 cup Organic Valley milk**
- 2 Tbsp pure maple syrup
- ½ cup dark chocolate chips
- 1 cup gluten-free old fashioned rolled oats
- Preheat oven to 350°F and line a muffin tin with 12 liners.
- In a small bowl, whisk the hot water with the ground flax seed to make the "egg". Set aside.
- Sift the oat flour with the protein powder, cocoa, baking powder, and salt.
- In a medium bowl, add the mashed banana, milk, maple syrup, and the flax mixture. Whisk until well combined.
- Add the wet ingredients to the dry and fold in the oats and chocolate chips.
- Evenly distribute the batter between the muffin cups. Bake for 18-20 minutes until a toothpick inserted in the center of a muffin comes out clean.