“Protein bran muffins”


The day before Father’s day this year my hubs (in a very joking manner) asked me what I had planned for Father’s day…my dad lives in Aus and his dad lives in Zim so I was very confused about what he was talking about…we don’t have kids, nor are we planning on having kids any time soon, so why would he think that we would be celebrating this particular special day…it then dawned on me…Brooklyn…our cat!!! Oh crap!! He full on expected to wake up to a lavish spread and cuddles from the 2 of us…because he had a fur-child!

I jokingly laughed and said ‘You will have to wait and see’, while I was inwardly screaming- Not only did I have reports to write, but I had a baking order to get through and now a suprize breakfast to make…

I woke up early on Sunday morning, worked on a report while I preheated the oven, baked some brownies that were for an order, and then literally opened the cupboard and threw a bunch of ingredients together and these were then created…I have made them 4 times since Father’s day, which was only a few weeks ago…so, needless to say, my ‘unplanned’ breakfast was a hit…sooooo I strongly suggest you make these!!!

No fancy ingredients required, minimal mess and minimal fuss…the perfect way to start a Sunday…enjoy xxx

Protein bran muffins


  • 1 banana
  • 1 egg
  • 1 cup unsweetened almond milk
  • 1/2 a squish bag (I use the flavor 'Butternut, carrot and sweet potato because of the macros BUT apple sauce will also do)
  • 2 TBS melted organic coconut oil
  • 1/2 tsp stevia powder (See notes for sweetener alternatives)
  • 1 tsp liquid sweetener
  • 1 TBS vanilla essence
  • 1 3/4 cups bran rich flour
  • 1 1/2 scoops whey protein
  • 3/4 tsp cinnamon
  • 1 tsp baking powder
  • 1/2 tsp bicarb
  • A pinch of himilayan salt


  1. Preheat oven to 180' and spray a muffin tray with some cooking spray. Set aside.

  2. Add the flour, protein, cinnamon, stevia, baking powder, bicarb and salt to a bowl and mix together.

  3. Add the remainder of the ingredients to a food processor or blender and blend for 1 to 2 minutes.

  4. Fold the wet ingredients into the dry ingredients. Make sure you do not overmix!

  5. Add in your choice of optional treats (See notes)

  6. Spoon into the prepared muffin tin and bake for 12 to 15 minutes.

Jo's Notes

*** I know not everyone has stevia or sweetener drops, so instead you could add 1/2 cup xylitol and 2 TBS honey (My personal preference- I love the combo of the two)
**** Optional add in's: 1 serving superfood mix, 1/3 cup dried cranberries or raisins, 1/4 cup seeds (My favourite is sunflower and pumpkin seeds), or 2 TBS chia seeds. This is what I chose to add to my muffins but you could also add 1/4 cup chocolate chips or 1/4 cup banana chips for some crunch.

Calories: Before optional add-ins
91 calories (P:5 C: 11 F:2)



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