Protein breakfast muffins


I basically took up endurance sports because I love eating.  Especially carbs. I grew up demolishing fresh loaves of bread as soon as they came out of the oven. Mmmm that hot spongy bread smothered in melting butter and jam.
So it was rather devastating when I found out that I was gluten intolerant. Removing gluten from my diet has had amazing, life changing results but I do still day dream about that bread!

The hardest thing to change was my morning oats. I tried quinoa, rice flakes, gluten free muesli, but none of them were as satisfying as oats. Oats are a different gluten (avenon) to wheat and not all GF’s are intolerant, so you can try to reintroduce them after some time. Lucky for me I am able to have them, as long as it is certain brands that aren’t contaminated by sharing fields or machinery with wheat.

Anyway, back to the fun part.

Muffins for breakfast! My sister gave me the random gift of a muffin maker when I was young. It was awesome, takes half the time of an oven and come out perfect every time. I recently hunted one down and love that my breakfast recipe makes mixture for 3 muffins that I can throw into the maker while I jump in the shower. Us runners/triathletes are time poor and hungry so it is my wonder recipe.


*1/2 cup oats

*1 scoop protein powder

*1/2 teaspoon baking powder

*1/2 cup water (or more if too dry)

*Finely grate half a carrot or zucchini (you wont even taste it!)

*Cinnamon, cardamon, ginger, tumeric, cacao powder, mixed spice – flavour you like


Whizz up the oats, protein powder, spices, baking powder and water. Stir in the grated veggies and throw in the muffin maker for about 10mins or oven for 15-20mins.
Serve with 170g greek yogurt.

It is also a great recipe to use as pancakes when you have the time.

Cals: 418
Carbs: 46g
Protein: 33g
Fat: 11g

*dependant on your brand of protein and what additional flavours you add – eg choc chips

This is a great recipe for anyone focusing on their health & fitness and goes perfectly with a coffee.

Let me know if you try the recipe
Coach Bee