Healthy Zucchini Protein Muffins

 
Partway through one summer, about a year after finishing my undergraduate degree, I received a text from a good high school friend asking if I wanted to go to a San Francisco Giants baseball game with him and his family over the upcoming weekend. With barely a glance at the calendar, I immediately wrote back, “YES!” Besides baking, baseball is one of my biggest passions (my dad and I are in the process of visiting all 30 MLB stadiums together — we’ve already checked off 22 of them!), so I will always make time for a game!  

That Saturday, I drove back to my hometown and navigated through the city streets to his parents’ house. After greeting his humongous yet adorable black-furred dog and handing him a plate of my homemade funfetti cookies, I sat down in their living room and caught up with his parents, his brothers, and their wives.
 

 
Eventually, we hopped into two cars for the 45-minute drive to the stadium. After bundling up in windbreakers and grabbing a few blankets (it’s almost always cold in San Francisco, even in the middle of summer!), we walked to the right field gate, handed our tickets to the usher, and climbed up the stairs to our seats in the second deck.

For the next few hours, we cheered loudly as the Giants scored multiple runs, dove spectacularly for fly balls in the outfield, and struck out the LA Dodgers, their biggest rival. But as the game wore on and the wind picked up, my friend and I eventually headed over to the concession stand… For hot chocolate. Even bundled up in many layers, I could barely feel my toes!
 

 
When the game ended in a victory, we dodged the massive celebratory crowds outside the ballpark to walk to the car and drive back. With some spare time before I needed to hop back on the freeway, his mom started showing me her garden full of fresh herbs and produce. As I stared at the numerous plants, she pulled out a pair of sheers and snipped off lots of fresh tomatoes, basil (my all-time favorite herb!), and zucchini — then handed all of them to me to bring home!

In my excitement, I just couldn’t wait until I arrived back at my own house to sample everything, so I started nibbling on the tomatoes as I drove. So sweet, so juicy, so fresh, so pure, so summery… And the basil and zucchini were just as delicious! But with more zucchini than I knew what to do with, I decided to bake muffins with a few, and those resulting breakfast treats were some of the best I had ever made.
 

 
As I watched a Giants game on TV last week, those memories resurfaced, and I started craving muffins… So I headed over to the grocery store’s produce section (I still haven’t managed to improve my very brownish-black gardening thumb!) and baked these healthy zucchini protein muffins!

Soft, tender, and with the perfect amount of cozy spices, they completely satisfied my cravings — and even snuck in a big protein boost too!
 

HOW TO MAKE HEALTHY ZUCCHINI PROTEIN MUFFINS

To make these healthy muffins, you’ll start coconut flour. Compared to all-purpose flour, coconut flour is low carb and high fiber, so it’s great for these protein-packed muffins! This is my favorite brand, and you can find it at many grocery stores, as well as online.

However, there’s one key difference about coconut flour to keep in mind… It’s about 3 times as absorbent as any other flour, so it’s extremely important that you measure the coconut flour correctly, using either this method or a kitchen scale, because too much coconut flour will make your muffins dry and crumbly.

Tip: I highly recommend a kitchen scale! This is the one I own, and it’s been the best investment I’ve ever made. It ensures that my treats turn out with the perfect taste and texture every time. (I’ve used it to make every recipe that I’ve published on my blog and in my cookbook too!)
 

 
Next, you’ll need protein powder. I specifically designed this recipe for this whey-based protein powder. I love its sweet vanilla taste, which basically masks the entire whey flavor. (I’m fairly sensitive to the taste of whey, but I don’t detect it at all in these muffins when using this protein powder!) I’ve used it to make all of my protein muffins and protein cookies as well. It performs really well in baking recipes!

Many brands and protein powders behave differently in baking recipes, so I highly recommend using the same one that I do for the best results. (If my favorite protein powder is unavailable, this one, this one, and this one are very similar and work well as alternatives.) It’s possible to substitute other whey-based protein powders with minor adjustments to the amounts of other ingredients, but to ensure your zucchini protein muffins turn out well, look for ones with a similar ingredients list and nutrition label!

Note: Do NOT substitute plant-based protein powders. Plant-based protein powders are much more absorbent, so they’ll make your muffins dry and crumbly. For more information, see my Protein Powder FAQ page!

For an extra protein boost, you’ll also mix Greek yogurt into the batter. If you’ve been around my blog for a while, you know how much I adore Greek yogurt! It has around 21g of protein per cup, as compared to regular yogurt with around 10g, and it provides the same moisture and tender texture as extra butter or oil for a fraction of the calories. It’s one of my favorite healthy baking ingredients, especially in my muffin recipes!
 

 
To sweeten these muffins, you’ll use a touch of pure maple syrup and liquid stevia. Remember, pure maple syrup is the kind that comes directly from maple trees! It only includes one ingredient — maple syrup — and it generally comes in thin glass bottles or squat plastic jugs (like this).

As for the liquid steiva, it’s another one of my favorite ingredients! Stevia is a plant-based, no-calorie sweetener that’s clean eating friendly, and it’s very concentrated. A little goes a long way! This is the kind that I buy because I love its sweet flavor. You can find it at many health-oriented grocery stores, but I often buy it online here because that’s the best price I’ve found. (And you’ll use it in all of these recipes of mine too!)

Tip: Just like with protein powders, many stevia brands and products have different sweetness levels, so they’re not necessarily 1-for-1 substitutes for each other. For the best results, I recommend using the same liquid stevia that I do!

And finally, you’ll add in grated zucchini, cinnamon, and a hint of nutmeg for that special “zucchini bread” flavor. My grandma always added both cinnamon and nutmeg to her loaves of zucchini bread, and I loved how cozy it made them taste… So now I add both to just about every zucchini-laden baked good that I make too!

Before mixing the zucchini into the batter, thoroughly pat it dry with paper towels! It’s very important to remove that extra moisture. If you don’t, the extra liquid will cause your muffins to collapse while cooling instead of maintaining their tall, perfectly domed tops. It only takes a minute or two to pat the zucchini dry — and I promise it’s worth it!

And I have a special trick to achieving those bakery-style domed muffin tops! You’ll start baking the muffins at a much higher temperature, just for a few minutes, and then reduce the temperature (without opening the oven door!) to finish. This initial burst of heat helps quickly create the air bubbles that make the muffins rise so nicely!
 

 
Time for breakfast! And when you bake your own, remember to snap a picture and share it on Instagram using #amyshealthybaking and tagging @amyshealthybaking IN the photo itself! (That guarantees that I’ll see the notification from you! 🙂 ) I’d love to see your healthy zucchini protein muffins!

Healthy Zucchini Protein Muffins

© Amy's Healthy Baking

Yields: 8 muffins

These tender muffins taste like they came straight from a bakery! They're filled with cozy spices, and the zucchini helps keep them incredibly soft and moist. They’ll keep for at least 4 days if stored in an airtight container in the refrigerator.

4.41 from 5 votes

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Ingredients 

• ½ cup + 2 tbsp (56g) coconut flour (measured like this)
• 2 scoops (84g) Jamie Eason Lean Body for Her vanilla whey protein powder (see Notes!)
• 1 ½ tsp baking powder
• 1 ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp salt
• 1 tbsp (14g) coconut oil or unsalted butter, melted and cooled slightly
• 2 large egg whites, room temperature
• 1 tsp vanilla extract
• ½ cup (120g) plain nonfat Greek yogurt
• 1 tbsp (15mL) pure maple syrup
• ½ tsp liquid stevia (see Notes!)
• ½ cup + 2 tbsp (150mL) unsweetened cashew milk
• 1 cup (110g) freshly grated zucchini, patted dry (see Notes!)

Instructions

• Preheat the oven to 425°F, and coat 8 standard-sized muffin cups with nonstick cooking spray.
• Whisk together the coconut flour, protein powder, baking powder, cinnamon, nutmeg, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil or butter, egg whites, and vanilla. Stir in the Greek yogurt until no large lumps remain. Stir in the maple syrup and liquid stevia. Alternate between adding the coconut flour mixture and milk, beginning and ending with the coconut flour mixture, and stirring just until incorporated. (For best results, add the coconut flour mixture in 3 equal parts.) Let the batter rest for 10 minutes. Gently fold in the zucchini.
• Divide the batter between the prepared muffin cups. Bake at 425°F for 11 minutes. Without opening the oven door, reduce the oven temperature to 350°F, and continue baking for an additional 14-17 minutes, or until the tops feel firm to the touch and a toothpick inserted into the center comes out clean. Cool in the muffin cups for 5 minutes before carefully transferring to a wire rack.

Notes

IMPORTANT MEASURING NOTE – READ BEFORE BEGINNING: It's extremely important to measure the coconut flour and protein powder correctly, using this method or a kitchen scale. (← That’s the one I own!) Too much of either will dry out the muffins. This is especially true of the coconut flour! It's about three times as absorbent as any other flour, so even a little extra can quickly dry out the batter.

 

IMPORTANT PROTEIN POWDER NOTES – READ BEFORE BEGINNING: This recipe was specifically designed for Jamie Eason Lean Body for Her vanilla whey protein powder (produced by Labrada). Unfortunately, it's no longer sold in stores. However, this protein powder, this protein powder, and this protein powder are really similar and work well as substitutes!

 

Most protein powders behave differently in baking recipes, especially when it comes to absorbing moisture. If you substitute a different whey-based protein powder for the one I used (or the similar options above), measure by the grams per scoop of your particular protein powder. You may need to add more protein powder if the batter is too wet -OR- more milk if the batter is too dry.

 

Do not substitute plant-based protein powder; it tends to be much more absorbent and generally results in dry, crumbly muffins. (See my Protein Powder FAQ Page for more info!)

 

IMPORTANT ZUCCHINI NOTES – READ BEFORE BEGINNING: Measure the zucchini before patting it dry. You must thoroughly pat it dry to remove the excess moisture because that excess moisture will prevent the muffins from fully baking and cause the muffins to collapse while cooling. To pat the zucchini dry, lay a double-thick layer of paper towels onto a cutting board, and arrange the freshly grated zucchini on top. Place another double-thick layer of paper towels on the zucchini, and firmly press down until the top towel layer turns completely wet. Continue to repeat with a fresh set of double thick paper towels on top until you can’t press any more moisture out of the zucchini.

 

Do NOT add more zucchini! Just like not thoroughly drying your zucchini, additional zucchini will also prevent the muffins from fully baking and cause the muffins to collapse while cooling.

 

IMPORTANT MIXING NOTE – READ BEFORE BEGINNING: Do not use a stand mixer or hand-held mixer to make the batter. This will result in rubbery, gummy, dense, or tough muffins. Use a whisk where instructed, and use a fork for everything else.

 

IMPORTANT FLAVOR NOTES – READ BEFORE BEGINNING: For a stronger spice flavor, increase the cinnamon by an additional ¼ to ½ teaspoon. For sweeter muffins, increase the liquid stevia by an additional ¼ to ½ teaspoon.

 

COCONUT FLOUR NOTES: I love this coconut flour. I haven't tried substituting other flours, so I'm not personally sure of the results. If you'd like to experiment on your own, I'd love to hear how that goes! Keep in mind that coconut flour is about three times as absorbent as any other flour, so I'd probably recommend starting by adding twice as much of your preferred flour. If the batter still seems too wet after you’ve mixed together the rest of the ingredients, add more a little at a time until the consistency seems right. (It should be pretty thick!)

 

EGG WHITES NOTE + ALTERNATIVE: The muffins require 2 full egg whites. The whites contain the majority of the protein in eggs, and that protein is required to ensure the muffins maintain their shape and texture while cooling. Without both egg whites, the muffins will collapse while cooling and turn out much denser.

 

If you prefer to use whole eggs, then use 2 large eggs AND decrease the milk by 1 tablespoon (15mL) to compensate for the added volume from the yolks.

 

PURE MAPLE SYRUP ALTERNATIVES: Honey or agave may be substituted for the maple syrup. If you'd prefer to make these muffins completely sugar-free, then replace the pure maple syrup with an additional ¼ teaspoon of liquid stevia AND 1 tablespoon of milk.

 

STEVIA NOTES + ALTERNATIVES: I highly recommend using the liquid stevia! It keeps these muffins low carb and lower in calories. Many stevia brands and products have different sweetness levels, so they’re not necessarily 1-for-1 substitutes for each other. For the best results, use the same liquid stevia that I do. I buy it online here (← that’s the best price I’ve found!), and you’ll use it in all of these recipes of mine too. (It's one of my favorite ingredients!)

 

However, if you strongly prefer to omit the liquid stevia from the muffins, substitute an additional 3 tablespoons (45mL) pure maple syrup AND reduce the milk by 3 tablespoons to compensate for the added liquid volume.

 

MILK ALTERNATIVES: Any milk (cow, soy, almond, etc.) may be used in place of the cashew milk.

 

SUGAR-FREE OPTION: If you'd prefer to make these muffins completely sugar-free, then replace the pure maple syrup with an additional ¼ teaspoon of liquid stevia AND 1 tablespoon of milk.

 

HOW TO STORE: Store leftover muffins in an airtight container in the refrigerator. They should keep for at least 4 days (if not longer!).

 

These muffins also freeze really nicely! To thaw quickly, place individual muffins in the microwave for 40-50 seconds on 40% power or until warmed all the way through.

 

For more tips and answers to all other questions, including substitutions, see my Protein Powder FAQ Page.

 

{gluten-free, clean eating, low fat, low calorie, low carb, low sugar, high protein, sugar-free option}

DID YOU MAKE THIS RECIPE?I'd love to hear what you think of it in a comment below! If you take a picture, tag @amys.healthy.baking on Instagram or use the hashtag #amyshealthybaking.

View Nutrition Information + Weight Watchers Points
 
 
You may also like Amy’s other recipes…
♡  Carrot Cake Protein Muffins
♡  Lemon Poppy Seed Protein Muffins
♡  Blueberry Lemon Poppy Seed Protein Muffins
♡  Strawberry Lemon Chia Seed Protein Muffins
♡  Zucchini Oatmeal Muffins
♡  Zucchini Bran Muffins
♡  Chocolate Zucchini Muffins
♡  …and the rest of Amy’s healthy muffin recipes and healthy protein powder-based recipes!