Protein Vanilla Cupcake Muffins
Fluffy vanilla muffins boosted with egg white protein powder and studded with rich dairy-free dark chocolate chips. A warm, gluten-free, and soy-free morning treat baked in under 20 minutes.
Prep
5 min
Cook
14 min
Total
24 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
14 min
Total
24 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Store leftover muffins in an airtight container at room temperature for up to 2 days or freeze for up to 1 month.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line a muffin pan with paper liners or l…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and line a muffin pan with paper liners or lightly grease with coconut oil.
Tap card to mark done - 02
Whisk together 40g vanilla baking mix and…
In a small mixing bowl, whisk together 40g vanilla baking mix and 15g egg white protein powder until completely free of lumps.
Look for: completely free of lumps
Tap card to mark done - 03
Add 1 tsp melted coconut oil and…
Add 1 tsp melted coconut oil and 3 tbsp (45ml) warm water to the dry mixture, stirring until a smooth, thick batter forms.
Look for: a smooth, thick batter forms
Tap card to mark done - 04
Gently fold in 15g dairy-free dark chocolate…
Gently fold in 15g dairy-free dark chocolate chips using a spatula until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 05
Divide the batter into 2 muffin cups
Divide the batter into 2 muffin cups, filling each about three-quarters full.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake at 350°F (175°C) for 12 to…
Bake at 350°F (175°C) for 12 to 14 minutes, until the tops are golden brown and a toothpick inserted into the center comes out clean.
Look for: the tops are golden brown and a toothpick inserted into the center comes out clean
Tap card to mark done - 07
Remove from the oven and set the…
Remove from the oven and set the pan on a wire rack to cool for 5 minutes before serving.
Allow: 5 minutes
Tap card to mark done
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