French Toast Protein Muffins

French Toast is a breakfast classic that can catapult me back to my childhood when the whole family would hit up Denny's Diner after spending Sunday morning at church. So it's safe to say that french toast is one of my favorite breakfast foods.

That's why I wanted to whip up a healthy alternative that would be a bite of my childhood favorite and also be a great snack to take with me on-the-go and fit my macros during my newly-started comp prep.

I really liked how these muffins turned out because their texture was very fluffy and moist. I also liked that they weren't too sweet but a good balance of sweet and savory - making it both a great snack and dessert option.

When I made my batch, this recipe rendered 10 small muffins and I calculated that each muffin was approximately 65 calories. You could choose to make your muffins a bit bigger and make 8, in which case each muffin would contain approximately 81 calories. Both calculations are made under the assumption that you've used a zero calorie sugar alternative like Bodylab's Zero.

I definitely think these muffins qualify as a low-calorie snack in my book! Plus they have the added bonus of a higher protein content, no added sugar and they are gluten-free!

Hope you guys enjoy them as much as I did!


(makes 8 - 10 muffins)

  • 1 scoop vanilla protein powder (I use Bodylab's)

  • 2 tbsp. brown sugar or sugar alternative (I use Bodylab's Zero)

  • 45 gr. almond flour (I use Bodylab's)

  • 1 1/2 tsp. ground cinnamon

  • 1/2 tsp. ground nutmeg

  • 1 1/2 tsp. baking powder

  • 1/2 tsp. baking soda

  • dash salt

  • 1 ripe banana, mashed

  • 1 whole egg

  • 1 egg white

  • 1 tbsp. coconut oil (I use Bodylab's)

  • 1/2 cup coconut milk (or milk of your choice)

  • 1 tsp. vanilla extract (optional)

  • handful almonds, chopped


  • On a hot pan lightly roast the chopped almonds till they are golden brown, set aside to cool.

  • Pre-heat the oven til 175 C and prepare a muffin tray with non-stick cooking spray or lightly grease with coconut oil or oil of your choice.

  • In a medium bowl lightly beat the eggs, then add the mashed banana, coconut oil, vanilla extract and coconut milk and mix well.

  • In a small bowl mix all the dry ingredients together well: protein powder, sugar, almond flour, cinnamon, nutmeg, baking powder, baking soda and salt.

  • Fold and mix the dry ingredients into the wet ingredients till the batter is smooth.

  • Next divide the batter into the 8 -10 muffin forms

  • Then sprinkle the toasted chopped almonds on top of each muffin and put into the oven to bake for approximately 10 - 12 minutes or till they look fluffy, lovely and golden brown.

  • Remember to keep an eye on them so they don't overcook - each oven is different and maybe be slower or faster to bake your muffins. If in doubt, do the tooth-pick test in the center of a muffin to check if it's done.

  • When done, allow to cool before serving.

  • Enjoy! :)

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