Sourdough Discard Cocoa Oat Muffins
Moist, deeply chocolatey muffins baked with sourdough discard and topped with crunchy cacao nibs. Higher in protein and fiber without any added refined sugar to keep morning energy steady.
Prep
15 min
Cook
20 min
Total
50 min
Makes
3 servings
Created together. Shared with you.
Made by Bambi + Lila
Bambi 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
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + 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
15 min
Cook
20 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Store cooled muffins in an airtight container at room temperature for up to 3 days, or freeze for up to 1 month.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line a 12-cup muffin pan 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 8 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 pan with paper liners.
Tap card to mark done - 02
Whisk together the sourdough starter discard
In a large bowl, whisk together the sourdough starter discard, nonfat Greek yogurt, eggs, maple syrup alternative, and vanilla extract until smooth and fully combined.
Look for: smooth and fully combined
Tap card to mark done - 03
Stir together the oat flour
In a separate medium bowl, stir together the oat flour, chocolate whey protein powder, unsweetened cocoa powder, baking powder, baking soda, and fine sea salt.
Tap card to mark done - 04
Pour the dry ingredients into the wet…
Pour the dry ingredients into the wet mixture and gently fold with a spatula just until no dry flour pockets remain (do not overmix).
Look for: no dry flour pockets remain (do not overmix)
Tap card to mark done - 05
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
Tap card to mark done - 06
Sprinkle the cacao nibs evenly over the…
Sprinkle the cacao nibs evenly over the top of each muffin batter cup.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake at 350°F (175°C) for 18 to…
Bake at 350°F (175°C) for 18 to 22 minutes, until a toothpick inserted into the center of a muffin comes out clean with just a few moist crumbs.
Look for: a toothpick inserted into the center of a muffin comes out clean with just a few moist crumbs
Tap card to mark done - 08
Remove the pan from the oven and…
Remove the pan from the oven and let the muffins rest in the pan for 5 minutes, then transfer them to a wire rack to cool completely for 15 minutes before serving.
Allow: 5 minutes
Tap card to mark done
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