Post-Workout Gluten Free Blueberry Muffin

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Prep Time 8 mins

Cook Time 30 mins

Servings 10 servings

Calories 208 kcal

Equipment

• electric mixer
• oven
• muffin pan

Ingredients

  

• 2 cups gluten free all purpose flour (Pamela's brand)
• 2 tsp baking powder
• 3 scoops Functional FuelPRO Protein Powder
• 1/4 tsp sea salt
• 1/2 tsp ceylon cinnamon
• 1 cup frozen blueberries
• 1/2 cup canned coconut milk (for buttermilk)
• 1 tbsp white vinegar (for buttermilk)
• 1/4 cup butter
• 1/4 cup coconut sugar
• 1/4 cup unsweetened applesauce (or canned pumpkin)
• 2 whole eggs (room temperature)
• 1/4 tsp almond extract
• 2 tsps vanilla extract
• 1/4 cup filtered water

Instructions

 

• PREP: Preheat the oven to 425F; line muffin pan with paper baking liners and set aside. 
• DRY INGREDIENTS: In a medium bowl, whisk together the flour, protein powder, baking powder, salt, and cinnamon; set aside. In another bowl, toss the washed berries with 1 tablespoon of flour.
• Make the buttermilk by combining the 1/2 cup coconut milk with 1 tbsp white vinegar.
• MAKE: In the bowl of an electric mixer, beat the butter for 1 minute. Then, add the coconut sugar, applesauce and cream together for roughly 1-2 minutes or until the mixture is light and fluffy. Stop and scrape down the sides. With the mixer on the stir setting, add the eggs one at a time and waiting until each is mixed in well before adding the next. Add the vanilla and almond extract. Add half of the prepared flour mixture, followed by all the buttermilk mixture, and then finally the remaining flour until it is well blended, but make sure you don’t over mix. Fold the floured berries into the batter until *just combined*. Add 1/4 cup filtered water and mix. (Over mixing will result is a blue/green muffin once they’re baked.)
• BAKE: Divide the batter into the prepared muffin pan. Place the muffin pan in the oven and immediately drop the oven temperature to 375ºF. Bake the muffins for 20 - 25 minutes or until the muffins are cooked through. Cool for 10 minutes in the pan then transfer to a wire rack to cool completely.

Notes

These gluten free blueberry muffins are the perfect on-the-go pre or post-workout treat that contains the necessary macronutrients to support recovery after a workout! For post-workout we recommend combining with an additional protein source to ensure you get adequate protein intake.

Lauren Papanos, MS, RD, CSSD, is a nationally recognized Registered Dietitian Nutritionist, board-certified sports dietitian, published researcher, and founder of Functional Fueling Nutrition®, an award winning endocrinology nutrition practice specializing in thyroid health, metabolism, fertility, and hormones. For more than a decade, she has helped thousands of active women uncover the physiological drivers behind hypothyroidism, chronic inflammation, fatigue and infertility through advanced laboratory testing and evidence-based nutrition. Lauren is the creator of the Energy Leaks framework, host of the Functional Fueling® Podcast, and author of The Thyroid Breakthrough, a guide that helps women understand why they can still struggle with thyroid symptoms despite eating well, exercising consistently, and having “normal” lab results.