Protein Apple Cinnamon Muffin
A soft, moist almond flour muffin sweetened naturally with fresh sweet apple and warm autumn spices. This batch-friendly recipe is spiked with premium vanilla whey to offer a satisfying mid-morning bite.
Prep
15 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie 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 HealthSteadier 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Meal Prep: These freeze beautifully. Wrap individual cooled muffins in foil and store them in a freezer bag for up to 3 months. Reheat in the oven at 300°F (150°C) for 8 minutes.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line a 12-cup muffin tin with paper line…
- 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 12-cup muffin tin with paper liners.
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Whisk together the almond flour
In a large mixing bowl, whisk together the almond flour, vanilla whey protein powder, coconut flour, coconut sugar, baking powder, ground cinnamon, and ground nutmeg until no lumps remain.
Look for: no lumps remain
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Whisk the large eggs
In a separate bowl, whisk the large eggs, unsweetened applesauce, melted coconut oil, and vanilla extract until smooth and fully combined.
Look for: smooth and fully combined
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Pour the wet ingredients into the dry…
Pour the wet ingredients into the dry ingredients and stir with a spatula until just combined. Fold in the finely diced sweet apple.
Look for: just combined
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Divide the batter evenly among the 12…
Divide the batter evenly among the 12 muffin cups, filling each about three-quarters full.
Ready when: everything is assembled and ready to enjoy
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Bake for 18 to 22 minutes
Bake for 18 to 22 minutes, or until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
Look for: the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean
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Remove from the oven and let cool…
Remove from the oven and let cool in the pan for 5 minutes, then transfer to a wire rack to cool completely before serving or storing. Store in an airtight container for up to 5 days, or freeze.
Allow: 5 minutes
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