Wholesome High Fiber Protein Muffins with coconut

15 30 223
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 48
Wholesome High Fiber Protein Muffins with coconut
Health Highlights
Perfect for on the go breakfast or lunch or even snack! Make a batch that can last you up to 2-3 weeks. Freeze at least 3/4 of batch. Makes 48 muffins.


3 cup Coconut flour
2 cup Oat flour
1 1/2 cup Chia seeds
2 cup Coconut, shredded, unsweetened
1 cup Flaxseed meal (ground)
5 tbsp Baking powder
5 tbsp Cinnamon
2 cup Coconut sugar
10 tbsp hulled Hemp seeds, shelled
6 large egg Egg
6 large Banana (s) (ripe and blended)
4 tbsp Vanilla extract, pure (can also be lemon extract)
3 cup Pumpkin seeds (pepitas)
1 cup No Sugar Added Apple Sauce (Organic, GF)
227 gm Coconut milk, reduced fat


1. Preheat oven at 350 F

2. Mix dry ingredients in one bowl. 

3. Mix wet ingredients in another bowl. 

4. Mix dry and wet ingredients 

5. Pour mixture into muffin tins and bake for 20 minutes. 


By Natalia Garcia RDN, LDN, IFNCP, CISSN, CHWC

Registered Dietitian/Licensed Nutritionist

Board Certified Integrative and Functional Nutrition Practitioner

Certified Health and Wellness Coach 

Certified Sports Nutritionist by the International Society of Sports Nutrition 




Nutrition Facts

Per Portion

Calories 223
Calories from fat 110
Calories from saturated fat 47
Total Fat 12.2 g
Saturated Fat 5.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.3 g
Cholesterol 24.1 mg
Sodium 172 mg
Potassium 235 mg
Total Carbohydrate 24.9 g
Dietary Fiber 5.8 g
Sugars 11.5 g
Protein 5.5 g

Dietary servings

Per Portion

Fruit 0.1
Grain 0.3
Meat Alternative 0.6

Energy sources