Fluffy, moist and crumbly lemon chia and walnut protein muffins. One of the questions I get asked a lot is “What snacks can I eat that are healthy, easy to make but also grain free, gluten free and free from refind sugar?” Simple answer… loads.
I promise to dedicate a whole post to this very soon featuring my top, go to snack pot ideas. Hey, I think I may even dedicate a whole section to it on my site. Would you like that? But the key really is preparation. I much prefer making up a big batch of say my cauliflower rice with pecans and red pepper croutons and then putting it in smaller tupperware portions to snack on throughout the day or a wrapping up individual slices of my Paleo Pie like this Iberian Chicken and Merguez Sausage Pie than reaching for high sugar on the go snacks.
These lemon chia and walnut protein muffins are a great snack to have on hand. I love to grab one if i’ve just been for a work out as they are high in protein and low carb meaning they help with refuelling and building lean muscle.
I promised to share the secret to their fluffiness today. Well… it’s pureed poached pear. I’m always looking for natural ways to sweeten without having to use loads of high GI fruit or artificial sweeteners. I sometimes use a little raw honey, but we’re talking a tablespoon not cup fulls like I see in so many recipes. These natural sugars are still sugar after all, albeit better than the refind stuff, so personally I think a little is all you need. The less you eat, the more your palate adjusts. So today these are sweetened with poached pear and it’s this that turns what is traditionally a denser muffin into a lighter, softer one, without any grains or gluten in sight. I hope you enjoy. I’ve one left, that’s screaming eat me… so I’m off to indulge!
Makes 5 lemon chia and walnut protein muffins
- 200g ground almonds
- 3 small poached pears
- Zest of 3 lemons and juice of 2
- 70g of coconut oil
- 2 large eggs
- 2 tablespoons chia seeds
- 2 tablespoons of honey (or to taste)
- 1 teaspoon bicarbonate of soda
- Pinch of salt
- 50g chopped walnuts
Preheat the oven to 180C (fan assisted)
Peel the pears, remove the core and chop into chunks. Place 200ml of hot water in a pan. Add the pear cubes and stew on a low/ medium heat for about 12 minutes until soft and the water has almost absorbed. Add a little more water if needed. There should still a little left so not bone dry. Allow to cool and blend using a hand mixer until smooth like a puree.
Meanwhile, add the almonds, lemon zest and juice, chia seeds, bicarbonate of soda, salt, melted coconut oil, honey and pureed pears to a bowl and mix. Crack open the eggs into a cup, whisk with a fork and fold into the mixture.
Spoon into your muffin cases and sprinkle with half the chopped walnuts. Bake in the oven for about 35 – 40 minutes until golden brown and you can insert and remove a skewer without any crumbs sticking. Top with the remaining walnuts and you’re good to go. They will keep fresh in a tupperware for about 3 days… though mine never make it into day 2!
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