High-Protein and Sugar-Free Muffins

Do you love muffins but would like a healthier option? There are many muffins that call for a lot of sugar. How about you make a sugar-free muffin option that also contains great protein sources?

Rice protein and hemp protein are both great supplemental protein sources for morning shakes, which makes them great sources for vegans or vegetarians. You will get constant protein throughout your day when you start with a protein smoothie, then have a muffin or two as a scrumptious treat.

The main protein sources of this healthy recipe are rice flour, hemp flour, quinoa flour, and rolled oats. The rolled oats contain 11 g of protein, while rice flour has six grams, and the quinoa flour and hemp flour have about eight grams.

There is no sugar in this healthy recipe; however, it does contain some sweetness with a half-teaspoon of whole-leaf stevia powder, which contains naturally active and beneficial phytochemicals. It is beneficial to use whole-leaf stevia powder instead of the highly processed white stevia powder that you see in the majority of grocery stores.

The high-protein and sugar-free muffins make great mid-morning or afternoon snacks. Stock up on your muffins by freezing the leftovers, although there might not be any. Enjoy them hot and fresh, and get them while you can!

High-Protein and Sugar-Free Muffins


  • 1 cup rolled oats
  • 2/3 cups rice flour
  • 1/4 cup hemp flour
  • 1/2 cup quinoa flour
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon powder
  • 1/2 teaspoon cardamom powder
  • 1/2 teaspoon Celtic sea salt
  • 1 cup nut or seed milk


Grease a muffin tin with unrefined coconut oil with ghee.
Mix the rolled oats, rice flour, hemp flour, quinoa flour, baking soda, cinnamon powder, cardamom powder, and Celtic sea salt in a large bowl.
Blend the nut or seed milk, banana chunks, extra virgin olive oil, and whole-leaf stevia powder in a blender on high until smooth.
Pour the blended ingredients into the bowl with the other ingredients and stir quickly.
Avoid making the muffins tough by using minimal strokes when stirring.
Empty the batter into the greased muffin tin and bake at 350 degrees Fahrenheit for 20-25 minutes in the oven.

Cabaca, E., Earthly & Divine: Whole Recipes for a Healthy World (Richmond Hill: Pronto Reproductions Ltd., 2010), 55, 59.

Gianni, K., “Why is White Stevia Powder No Good?” Renegade Health web site, Aug. 20, 2011; http://renegadehealth.com/blog/2011/08/20/whats-so-bad-about-white-stevia-powder.
“Organic Green Stevia Leaf Powder 1 Pound,” Raw Life web site; http://www.rawlife.com/store/Organic_Green_Stevia_Leaf_Powder_1_Pound.html, last accessed March 21, 2014.
“Cereals, oats, regular and quick and instant, not fortified, dry (oatmeal, old-fashioned oats, rolled oats),” SELF NutritionData.com web site; http://nutritiondata.self.com/facts/breakfast-cereals/1597/2, last accessed March 21, 2014.