Super muffins

14 30 191
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 25
Super muffins
Health Highlights
Breakfast on the go that will keep you full


12 large egg Egg
2 1/2 tsp Vanilla extract, pure
5 large Banana (s) (mashed)
341 gm Applesauce, unsweetened (unsweetened)
26 tbsp Flaxseed meal (ground) (ground)
5 tbsp hulled Hemp seeds, shelled
5 tbsp Chia seeds
20 tbsp Stevia sweetener, powder (Stevia packets or 10 teaspoons or ~ 6.5 tablespoons)
4 tbsp Baking powder, gluten-free
5 tbsp Cinnamon (tbsp.)
1 cup Coconut flakes (unsweetened)
3/4 cup Coconut flour
4 tbsp Coconut oil (tbsp)
1/2 cup Semisweet chocolate chips, mini (semisweet)



In separate blows mix bowl 1 and bowl 2 ingredients. 

Mix 2 bowls together. Grease muffin tins with coconut oil and 

bake at 400 F for 20-25 minutes. 


*can add 5 unsweetened chocolate chips to each muffin, 

unsweetened cocoa powder and nuts such as walnuts or pecans.


For on the go breakfast put 1-2 muffins in sip lock baggies and 

refrigerate. Can microwave for 30 seconds or eat cold depending on preference. 


FYI… muffins can be frozen. 


Recipe by Natalia Garcia, Registered Dietitian and Integrative Functional Nutritionist, Food and Health Coach. rdnutritiongroup@gmail.com941-264-4644

Nutrition Facts

Per Portion

Calories 191
Calories from fat 93
Calories from saturated fat 52
Total Fat 10.4 g
Saturated Fat 5.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 2.0 g
Cholesterol 93 mg
Sodium 44 mg
Potassium 486 mg
Total Carbohydrate 20.4 g
Dietary Fiber 5.3 g
Sugars 8.5 g
Protein 6.5 g

Dietary servings

Per Portion

Fruit 0.2
Meat Alternative 0.7

Energy sources