Spiced Apple Cinnamon Protein Muffin
A soft, moist almond and coconut flour muffin baked with grated fresh sweet apple and warm spices. Infused with vanilla whey protein and lightly sweetened with coconut sugar for a satisfying fall-flavored treat.
Prep
10 min
Cook
20 min
Total
35 min
Makes
4 servings
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably 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
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
10 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
Storage: Store any leftover muffins in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 3 months. Reheat for 15 seconds in the microwave to restore that fresh-baked warmth.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line a muffin tin with 4 paper liners, o…
- 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 tin with 4 paper liners, or lightly grease them with a tiny smear of oil.
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Whisk together the dry ingredients
In a medium mixing bowl, whisk together the dry ingredients: almond flour, coconut flour, vanilla whey protein powder, coconut sugar, ground cinnamon, baking powder, and a tiny pinch of salt until no lumps remain.
Look for: no lumps remain
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Whisk the egg
In a separate bowl, whisk the egg, unsweetened applesauce, and almond milk together until fully combined.
Look for: fully combined
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Pour the wet ingredients into the dry…
Pour the wet ingredients into the dry mixture and stir gently until just combined. Fold in the finely grated apple.
Look for: just combined
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Divide the batter evenly among the 4…
Divide the batter evenly among the 4 prepared muffin cups.
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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Allow the muffins to cool in the…
Allow the muffins to cool in the tin for 5 minutes, then transfer them to a wire rack to cool completely before serving.
Allow: 5 minutes
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