3-ingredient Low Carb Protein Muffins with Blackberry Chia Jam

This is my favorite way to ‘meal prep‘ right now — I make up 5-6 batches of these 3-ingredient gluten-free protein muffins, store them in tupperware, and grab 1 batch (6 muffins) to take with me each morning so I can eat them throughout the day as I get hungry :).  I originally shared these here, but I’ve made them the last 3 weeks straight so I figured they deserved a dedicated post! 🙂

1 muffin is approx. 91kcals with less than 3g carbs and less than 1g fat, and over 18g of protein!

Along with the muffins, I bring a couple apples, a bag of garden salad, and some chia/fruit spread(found at Wegmans).

The great things about the muffins are:

  1. You can make them in a variety of flavors just by changing the protein powder flavor,
  2. They stay fresh for a long time (if refrigerated)! I prepared 3 batches last Thursday (Nov. 30) and kept them in Tupperware so when I returned from the California marathon on Tuesday (Dec. 5) this week, my meals were mostly prepped for work (aside from adding some apples/salad).  And they still taste great today! (Dec. 7)
  3. This recipe will also work as a waffle recipe or donut recipe! 🙂

Eating Intuitively

Most days I eat everything I bring… occasionally I will have an apple left over.  I did calculate the macros for the muffins, but I’ve honestly not tracked any macros since thanksgiving — I’ve just been eating intuitively with a goal to feel good after I eat.   This generally means, I am eating unprocessed or home-cooked foods and stop eating when I am about 80% full. Basically, I want to be satisfied, but also would be ok to go on a walk with the dog if need be (so being stuffed is not good!).

Low Carb Protein Muffin Recipe

Preheat oven to 350 degrees Farenheit, and grease muffin tins.  One batch will make 6 large muffins.

Mix together the following ingredients:

  • 90grams (or 3scoops) Protein Powder (you can use code REBEKAH to save $$ on slap nutrition whey any protein powder will work though!)
  • 1/2cup (8tbsp) water
  • 1 cup (16tbsp) liquid egg whites
  • 28 grams (4tbsp or 1/4cup) coconut flour

Pour into muffin tins, and bake for 10-15minutes (depending on how crispy you want the edges!) 

*Enjoy and/or refrigerate until you plan to use them!

I like to pair them with the Chia squeeze Jam to add some healthy fats/carbs and different texture/flavor! 🙂 

As always, I eat Gains in Bulk Digestive Enzymes with my meals (2-3 per meal) for optimal digestion, to reduce bloat, and to make sure I get the most use of the nutrients! Code RebekahC10 will save you $ on all Gains in Bulk products!


Macros for the entire batch of 6 muffins:


Macros for just 1 muffin:




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