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Maple Protein Muffins {vegan, gluten-free}

Healthy, high-protein and high-fiber breakfast muffins sweetened with maple syrup. Only 95 calories per muffin!

These fiber- and protein-packed breakfast/snack bites are an antidote.

On Sunday, I made a pan of graham cracker toffee. Nick had a piano recital, and I had forgotten to make a treat for the reception until an hour beforehand. Yikes! So I grabbed what was on hand and made said toffee (fast, easy, more than decadent enough for a Halloween reception). I managed to fast-chill and break it into pieces, and then semi-de-grease myself before presenting myself and the toffee.

As predicted, it was a hit.

But…there was a lot left over.

It’s hard to be alone with a lot of toffee.

So I bagged it up (after nibbling scarfing plenty) and set to making some healthy snacks for the week (so that I would not succumb to toffee urges at 11 pm. Or 8 am. Or 2 pm.). These–Maple Fiber & Protein Bars–are ideal for any of the aforementioned time periods, and all of the moments in between.

With the arrival of November (and truckloads of holiday catalogs), we are officially headlong into the season of tempting goodies all around. I’m the last person to swear off all such treats, but I know that it helps to feel satisfied when a barrel of popcorn/platter of fudge/tray of toffee is within arms’ length.

What I’ve done with these bars is combine both fiber (flax and coconut flour) and protein (plant-based), creating a moist, yet sturdy snack (i.e., you can shove into purse/gym bag/pocket (please, not skinny jean pockets) until ready to eat).The maple flavor plays well with all kinds of add-ins, too. The pics shown here have cacao nibs, but dark chocolate, dried fruit, and either nuts or seeds are equally grand options.

Eat well, plan ahead, move lots (e.g., autumn walks, crazy dancing, long runs with friends), and be sure to thoroughly enjoy the treats you decide are well worth the indulgence. Happy Autumn!

Yield: 6 muffins

Maple Protein Muffins {vegan, gluten-free}

Maple Protein Muffins {vegan, gluten-free}

Healthy, high-protein and high-fiber breakfast muffins sweetened with maple syrup. Only 95 calories per muffin!

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes


  • 1/3 cup ground flaxseed meal
  • 1/3 cup vanilla vegan protein powder
  • 3 tablespoons coconut flour
  • 3/4 teaspoon pumpkin pie spice or ground cinnamon
  • 3/4 teaspoon baking powder
  • 1/8 teaspoon fine sea salt
  • 1/2 cup unsweetened applesauce
  • 1/3 cup nondairy milk
  • 2 tablespoons pure maple syrup
  • 1 teaspoon vanilla extract
  • Optional: 3-4 tablespoons cacao nibs, chopped dried fruit, miniature chocolate chips


  1. Preheat oven to 350F. Grease, spray or line 6 cups of a standard size muffin tin.
  2. In a medium bowl, whisk together the flaxseed meal, protein powder, coconut flour, spice, baking powder and salt. In a small bowl, whisk together the applesauce, milk, maple syrup and vanilla. Add the wet mixture to the dry mixture, stirring until blended; stir in chocolate or fruit, if using.
  3. Divide batter evenly between prepared cups.
  4. Bake in the preheated oven for 20 to 25 minutes until golden at edges and firm to the touch at the centers.Transfer to a wire rack and cool for 15 minutes in tin. Remove from tin and serve warm or cool completely


Storage: Store in an airtight container at room temperature for 1 day, the refrigerator for 1 week, or the freezer for up to 3 months.

Nutrition Information

Serving Size

1 bar/puck

Amount Per Serving Calories 90Total Fat 3.1gSaturated Fat 0.5gCholesterol 0mgSodium 135mgCarbohydrates 11.9gFiber 2.7gSugar 7gProtein 5.1g

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