Lemon-Blueberry Protein Muffins + Pancakes

Ever since I discovered the wonderful world of healthy living blogs a little over a year ago, I’ve been hearing about how great Sun Warrior protein is. But, since I have never been able to find it in stores, I didn’t purchase any. (Obviously) I’m not vegan, but I like to have both plant-based and whey protein powders on hand for making smoothies and baking. I have a few vegan protein powders that I really like, namely Vega and Plant Fusion (and of course, peanut flour!). I really love Vega, but it has a pretty strong flavor that doesn’t lend itself to baking very well (unless you’re just looking for that Vanilla Chai flavor). I wanted a really good-tasting Vanilla plant-based powder, so I bit the bullet and recently ordered a big bag of Sun Warrior from Amazon. I sampled it immediately upon arrival, and it tasted great! I definitely get the hype.

Early last week, I decided to switch up my breakfast routine a bit. It’s much easier to make the same thing for breakfast every morning during the work week, since I have to pack both breakfast and lunch to bring to work. I had some Chobani yogurt with fruit, granola and either part of a bagel or muffin for breakfast both days at Blend, and it really filled me up. Since I’ve been in an oatmeal rut lately, it was a good time to switch it up. So last week, I started making a big fat protein muffin for breakfast) along with some yogurt, fruit and peanut flour “butter.” I had gotten some amazing lemon-blueberry granola at Blend made by Nature’s Indulgence. The granola was delicious- and reminded me of just how much I love that flavor combination. So, I thought: why not take that flavor combo and put it into a protein muffin? And this past weekend, I used the same recipe to make lemon-blueberry protein pancakes! I got some NuNaturals Stevia in both lemon and orange flavors and have alternated between the two for this recipe (both versions are awesome!)

I’ve been eating this for breakfast every morning  since I got back from Colorado. :)

This breakfast is especially good on mornings like today when I don’t really get to eat until after I’ve taught a super intense spin class at 5:30 in the morning! The muffin is topped with some 0% plain Chobani that is mixed with a little bit of NuNaturals Lemon Stevia. The peanut flour butter is just 2 T peanut flour, a pinch of salt, stevia, chia seeds and some water mixed together. Keeps me full for hours!

I really can’t get enough of these muffins- they have so much flavor and are incredibly filling (for such a low calorie count), high in protein and low in carbohydrates. The secret is the “flour”- which is made of from these two guys:

I used one full scoop of Sun Warrior plus one tablespoon of coconut flour (which is my favorite flour to bake with and makes everything super fluffy!).

**

Last weekend I decided to take this recipe and turn it into pancakes (because weekend mornings just scream “pancakes!!” to me)- and it worked out beautifully! I mixed up the batter and let it sizzle away in a nonstick pan with a little bit of coconut oil.

I love when you flip a blueberry pancake over and you can see the berries just ready to burst!

And a few minutes later… perfection.

I heated up some fresh blueberries with a little bit of Xagave and nuked it for 30 seconds to make a quick blueberry syrup. A little sunflower butter also made its way onto my plate. :)

Lemon Blueberry (Mega) Protein Pancakes

1 scoop vanilla protein powder

1 T coconut flour

1/2 tsp baking powder

pinch of salt

1/4 – 1/3 c almond milk

1/4 c liquid egg whites (or 1 egg)

about 1/4 dropper full of NuNaturals Lemon Stevia (if you don’t have this, you can use lemon extract and sweetener of your choice)

handful of fresh blueberries

In a small bowl, mix all of the dry ingredients together. Stir in the wet ingredients until well -incorporated (and make sure there are no lumps!). Fold in the blueberries. Heat a large skillet over medium heat and divide the batter into two pancakes. Cook for approximately four minutes, or until edges are golden brown. Flip over and cook for three additional minutes. 

The whole recipe has approximately 180 calories, 3 g fat, 9.5 g carbs, 4 g fiber and 25 g protein!

**For the muffins- use the exact same ingredients listed above, but also add 2 pumpkin puree and 1/2 T chia seeds. Place in a medium-sized microwave safe bowl and nuke for 3-4 minutes, until fully baked. (You can also bake it in the oven.)

**

I also experimented with a chocolate flavor last night, which was almost just as good. I think I’ll stick with the lemon blueberry (or strawberry!) combination for now. :)

How do you get your protein for breakfast?

 

Comments

  1. Those look delicious! I definitely need to make them! I get my protein at breakfast through either peanut butter or almond or soy milk.

  2. I’ve never seen coconut flour before! I’m going to have to be on the lookout as these look delicious. And I too have never tried the SunWarrior but I am intrigued..

  3. Every morning shouts “pancakes” at me…(not just weekends) ha!! I am so intrigued by this microwave muffin idea. I will be trying this soon. I see you mentioned added pumpkin puree, how much? 2 Tbsp? Your pancakes look yummy too. This morning I had a Chobani Chocolate PB2 Banana Pancake. (recipe up tomorrow!) I topped it with more Chocolate PB2, a little more liquid-y than normal to act as “syrup” and covered with sliced strawberries. YUMMMMMMMMMMMMMM!

  4. Yum, yum – those pancakes look delicious! And I love the peanut butter topping, that’s my kind of topping (unless I want whipped cream). :) I love Sunwarrior – I need to order some more soon, it’s a great company!

  5. SO CLEVER!! I need to try that combo. I love that coconut flour too.

  6. YUM! I just pinned this to try. I absolutely loved that granola from blend. Snd hot blueberries that burst in your mouth are one of life little luxuries, in my opinion. :)

  7. yum!! this looks soo good…im just missing vanilla protein powder..i dont think chocolate will have the same effect haha

  8. We’re big egg eaters. But I went with cereal this morning. So I was kinda starving all morning. Haha. But that looks like a delicious breakfast. I have a really hard time staying full so I need to work on that!

  9. Im a huge fan of nut butter on rice cakes with banana and flax seed :) My fave breakfast right now.

  10. Sun Warrior doesn’t taste chalky to you? I bought a bag of it once and ended up giving it away because I felt like I was eating chalk!

    I want to try this recipe with a different protein powder though! And in regards to your question, I eat a lot of eggs in the morning for protein.

  11. Marie-Sophie says:

    Lauren, this looks amazing!! Trying that tomorrow morning *yay* :-)
    I usually either have cottage cheese or protein powder in my morning oatmeal/overnight oats OR I have some protein-packed baked goods (with egg and/or almond flour). I used to become a little TOO anxious about whether I have enough protein in the morning, so now I usually just make sure to have some protein in there and my body usually also tells me when it needs more (then I’m craving all things protein and just up my intake that morning). Since I have blood sugar issues, I also just make sure to have some protein in every meal and snack (apples without nuts or cheese send my blood sugar through the roof and I get dead-tired from candy) but don’t obsess over the amount.

  12. In the colder months I always add protein powder & egg whites to my oatmeal, plus peanut butter (always always always) but now in the warmer months I have greek yogurt w/ fruit, Kashi golean Twigs (lots of protein!) and peanut butter. PS I made my own version of your protein muffin from this post and LOVED it- i mean i make them every day, but i took your recipe and decided to add chia, almond milk & baking powder. I also mixed 1/2 scoop protein powder with a tbsp of PB2 and a tbsp of coconut flour for my “flour” base. Came out so much more moist than my usual ones!! I had to use unsweetened apple sauce instead of pumpkin b/c pumpkin is almost $4 per can here in NYC! ahhh

  13. i need to start making protein filled breakfasts again. I usually eat fage with granola or kashi cereal for breakfast!

  14. lemon blueberry is such a winning combo! i am so mad my HUGE bag got ants.

  15. These were delicious Lauren :) We don’t have NuNaturals in the UK so I used a few drops of orange oil and a tsp of powdered stevia, with raspberry compote and PB on the top. It’s definitely going to become a favourite! Thanks so much for a fab recipe.

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