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Ridiculously High Protein High Fiber Gluten Free Muffin Recipe


I’m a tweaker.

Not a tweeker, a tweaker.  Meaning I have difficulty leaving something well enough alone, even when it’s good.  To adjust, to fine tune.  Yup, that’s me.

A few months back I posted a recipe for Gluten Free Protein Blueberry Muffins.  These were really tasty.  But, if you’ve been around these parts you know I’m also a fan of baking with beans.  No, not baked beans like the maple syrupy and bacon baked beans.  Bean puree instead of flour.  Dessert hummus style, or as Ricki from Diet, Dessert and Dogs stated so correctly…bean butter.  Doesn’t that sound better?

Anyhow, I personally prefer to soak and cook my own beans from dried rather than use cans.  Yes, it takes a little longer, but it’s essentially no actual hands on time, is much less expensive, and I know the beans have been prepared to minimize any digestive gurgling.  I prefer white navy or cannellini beans for baking.  I find that they give a smoother batter than garbanzo beans, but that’s just my opinion.  I have used black beans (and will continue to do so) for brownies for the color.

So, tweaker that I am, I took my previous incarnation of protein muffins and combined it with my love of baking with beans, to create this ridiculously high protein, high fiber, gluten free muffin recipe.

I’m not designating it as “blueberry” or “chocolate chip” or whatever kind of muffin, ’cause truth be told, you just go ahead and add in anything your little heart desires.

7 comments on “Ridiculously High Protein High Fiber Gluten Free Muffin Recipe

  1. Erin,

    Gosh, you are a girl after my own heart indeed. Leave well enough alone? Nah, can’t do it. Test, test, re-test. Check, check, re-check. I’m a fan of using beans for baking as well. In fact, I’m becoming more and more that way with less use of grains. I made black bean brownies the other day that were awesome, but they fell apart when I cut them. They do make awesome crumbly stuff to dollop ice cream on though. =) And “bean butter” — I love that! I also love your idea of freezing the beans in individual containers and using as needed. Your muffins sound like perfect launching pads for so many varieties. Squash? I have so much squash from my CSA share, you’ve inspired me to try it in muffins! Good one.

    Have a wonderful Thanksgiving! Sending good thoughts your way from Colorado!

    • Hi Melissa!
      Think maybe it’s our scientific natures? Your crumbly stuff DOES sound awesome for ice cream!

      It definitely is handy to have the beans frozen and pre-portioned. A bag of dried beans just makes so much, and if you are going to take the time to prepare them properly you may as well cook the whole bag…so the freezer has worked well for me. Can’t wait to hear about your squash muffins! 🙂

  2. Gluten free oats still cause auto-antibody levels to rise in celiac patients. Avedin, the protein in oats, is quite similar to gluten. I wouldn’t risk it.

    • Hi Sarah.
      Thanks for stopping by. Certified gluten free oats are certainly an individual choice, and some people choose not to eat them. If that is the case, you could certainly try quinoa flakes.

  3. These are fantastic. I just made cocoa applesauce muffins with:
    1/4 cup cocoa powder
    1/2 cup applesauce
    1 tsp cinnamon
    1/2 tsp ginger
    1/4 tsp cloves
    10 chocolate chips per muffin


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