Apple Cinnamon Protein Muffins


It Begins.



And so it should begin appropriately, I think, with breakfast.

“What nicer thing can you do for somebody than make them breakfast?”
– Anthony Bourdain

I like to think I’m a nice guy. Did you get enough sleep last night? See, I care about you. Hopefully you got 7-8 hours of sleep last night to adequately recover and rebuild from the day before, and now you feel rested and prepared for a new day. Did you eat dinner last night? How long before bed did you eat your dinner? Chances are, each morning anywhere from 8-12 full hours has elapsed since you last ate something. When is lunch? Most Americans will skip breakfast, and now lunch is probably another 4 hours away once you’ve started your day. We’re up to a possible 16 hours without any real nutrition. Your body is now starving, and will use your lunch solely for storage as fat. You’re also irritable, and tired. Your brain capacity has diminished and you haven’t been productive at all today cause thinking been done gone too hard, damn it. Stress has been building since you awoke and is now a mountain of pressure behind your sinuses. Cortisol release from your mountain of stress is consolidating fat gain, and creating extra inflammation in the body reducing your body’s ability to heal itself and making you more susceptible to disease. When you arrive home at the end of the day, you are tense and full of knots, exhausted. In other words,


Breakfast: Still the most important meal of the day.


Our protein pancakes have been a staple of our program and of our breakfast for years now.  The main point being that they are easily freezable, reheatable, and quick… able.   In an emergency, they can also act as a meal replacement, far superior to running into the gas station for a sugary protein bar. Best part is, they are super easy to make.  I’ve turned these pancakes into muffins for this post.  Don’t want pancakes or muffins? Fine, geez. Pull out the waffle iron and throw the batter in there. We always make these in bulk portions.




Makes 1 serving (2 Muffins)

1 Cup Whole Rolled Oats

1 Scoop Protein Powder

1/8 of an Apple, Chopped

1/8 of an Apple, Blended

4 Egg Whites

Cinnamon to taste (Make it brown)

Again, I make everything in bulk or at least with extra portions. For this, I made 4 servings. That means multiply all ingredients by 4.


MIX all dry ingredients together into a large bowl.  For the protein powder I use Garden of Life’s Raw Protein.  Use whatever protein powder is your favorite.  Cinnamon is added to taste but try at least to make sure enough is added to give the protein powder and oats a noticeably brown color.

Next you need to PREP your eggs and apples.

SEPARATE the whites from the yolk. For now place the egg whites in a separate bowl. DO NOT ADD THEM TO THE DRY INGREDIENTS YET. Toss the yolks in the trash. Pro Tip: Your dogs would really appreciate some of those delicious yolks.

PEEL the portion of apple that you intend to chop. The batter, once finished, is the stickiest substance known to humans. The only thing it won’t stick to is apple peel. Your muffins will fall apart if the peel is left on. Now finely CHOP the peeled apple.

The apple intended for blending is fine with the skin left on since you will essentially be making apple sauce. BLEND this apple and the apple peel from the other apple with a little bit of water to make an apple sauce.



Now, with your eggs cracked, and your apple blended and chopped, its time to add the wet ingredients to the dry. Create a well in the center of the dry mixture to pour the egg into. POUR the eggs and then the apple sauce into the center.


Use a mixing spoon to gently FOLD the dry ingredients into the wet ingredients. Once they are, at least, somewhat mixed together, use a hand mixer to thoroughly mixed the ingredients together.

Grease the bottom of a muffin tin with Coconut Oil to prevent the stickiest substance alive from literally tearing the paint and coating away from the bottom of the muffin tin. ProTip: Use the batter to patch the leaky plumbing in your house. (Don’t actually do that. You will get ants.) Evenly distribute the mixture into the muffin tins.



PREHEAT the oven to 375° and BAKE for 20-25 minutes.

I suggest slicing them in half and spreading the ever so thin layer of RAW HONEY over the top.


Freeze the remainder.


Reheating Instructions

The microwave alone will make the muffin extra chewy and gross. The best way to reheat them is to pop them in the microwave for only 45 seconds to a minute, just enough to defrost them, then slice it in half and stick it in the toaster for the rest.  It will come out fresh and delicious, every time.


Now, you have a breakfast staple ready to go, as a quick option. No more excuses. Eat your breakfast.


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  6 comments for “Apple Cinnamon Protein Muffins

  1. Raquel
    October 6, 2015 at 9:11 pm

    Awesome recipie and knowledge! How long are these muffs/pancakes good for if I make a batch and leave them in the fridge since I do not have a microwave.

    • Rick
      October 7, 2015 at 12:47 am

      Great question, you should be fine for 7-10 days. That is about the standard. I haven’t had the opportunity to really try and test that shelf life fully. 7-10 days should be fine.

  2. Katie
    October 7, 2015 at 1:56 am

    This looks great! I want to make them for my athlete daughter.

    • Rick
      October 9, 2015 at 8:22 am

      Let me know how she likes them!

  3. Marcy Bemiller
    October 7, 2015 at 12:50 pm

    I’m going to have mine now. They truly are a life saver & not just for breakfast. They are great for road trips. Thanks for posting. Great photos btw.

    • Rick
      October 9, 2015 at 8:22 am

      Thanks Marcy!

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