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GLUTEN FREE DAIRY FREE LOW CARB PEANUT BUTTER MUFFINS
Low Carb Gluten and Dairy free Peanut Butter Muffins (with banana flavor)
Of course, I also like a good acai bowl for breakfast sometimes too.
Many mornings, I find myself wandering around the kitchen, wondering what I should eat before my workout.
It is a challenge because athletes really cannot eat heavy meals before exercising.
If they do, they may suffer cramps or throwing it back up. No thanks!
In addition, we are all busy these days and no one wants to take a lot of time preparing food, especially when you want to get out the door and start your workout.
Most importantly, pre-workout snacks need to be something substantial that will keep the tummy full and the blood sugar stable throughout the entire workout.
Like my mother and sister, I am one of the lucky people who have Celiac disease (no wheat, oats, rye or barley).
So there goes a nice bowl of oatmeal or cereal.
Although, there are certified gluten free oats out there and some people who have Celiac disease do not have issues with certified gluten free oats.
If you are one of them, I recommend trying this gluten free oatmeal pancake recipe!
I am also dairy free which limits anything that has milk in the ingredients.
These are Low Carb too!
My mom and dad also maintain their health using a low carb diet plan so I have adapted some of those ideals.
So what on earth do I eat before a morning workout that is substantial while also gluten and dairy free?
I have experimented with different foods, but after awhile, I got sick of the same old thing.
I also got jealous of my running buddies who would have a nice soft, carb loaded muffin before a long run.
Or my brother who is neither low carb, dairy free, or gluten free who can eat anything he wants with no problem.
With that in mind, I set off to create a Gluten Free, Dairy Free, Low Carb muffin!
For starters, I wanted to make something that my whole family could enjoy.
So, that obviously meant gluten free, dairy free, and low carb.
I also wanted to come up with a recipe that tasted indulgent but healthy.
After a few tries experimenting in my kitchen, I came up with a Peanut Butter Muffins recipe.
The First Batch of Banana Peanut Butter Muffins
When I made the first batch of muffins and placed them in the oven, after about five minutes, the aroma of the muffins began to fill the kitchen.
My sister, who has Down syndrome and likes to spend most of her time in her bedroom, appeared in the kitchen and peered into the oven.
I could tell she could smell the deliciousness from upstairs.
“What are you making,” she asked me. “Muffins for everyone,” I replied. Her eyes opened wide.
“What’s in them?” “Banana, peanut butter….” I said but before I could say anything else she interrupted me with, “I don’t like banana. It’s healthy.”
As you can see, it is hard to please everyone in my family.
For starters, Kara is put off by anything that sounds healthy.
Don’t worry, she does eat healthy foods, but is hesitant to try new healthy food options.
“Oh, you’re going to try these Gluten Free Peanut Butter Banana Muffins and you are going to like it!”
I said in a joking tone. “Fine,” she said as she went back upstairs to her room.
How to Make the Muffins
These are so fast to make and all you do is gather the ingredients and literally mix and bake.
We mixed the dry ingredients and added the wet ones.
Finally we placed the muffin tin liners in and baked them at 350 for a mere 15 minutes or less depending on your oven.
The glaze is also super simple.
The PB2 is easy to work with and has fewer calories than regular peanut butter.
It also has some fiber and protein.
Reactions to the taste and texture of the low carb peanut butter muffins
Everyone loved them of course.
When the muffins were done baking and cool, I made the glaze and drizzled it all over the muffins.
Just then, my mom and brother came back from doing errands.
“What’s that smell?” my brother asked.
“I experimented and made a muffin recipe.
They’re Gluten Free Peanut Butter Banana Muffins. Want to try one?”
He gazed at the muffins with a hesitant look.
He is another one that is picky about his food selections, especially if I make it because that is an indication that it must be gluten free, dairy free, and healthy.
But, he picked one up and took a bite.
“Wow, these are actually really good,” as he threw the rest of the muffin straight into his mouth. “Can I have another one?”
“Sure!” I said proudly.Save one for me!
“Save one for me!” my mom said as she walked into the kitchen.
She picked one up and immediately took a bite. Then, she grabbed another one!
Kara then appeared in the kitchen and asked if they were ready yet.
I gave her one to try. She took a bite. “Mmmmmmm” she said as she eyed another muffin.
My mom let her have another muffin since each of them had two.
They all devoured two muffins before I even got to taste one!
So, I took my turn and grabbed one of my creations and took a bite.
“Wow,” I thought to myself. “This actually tastes pretty good!”
That gluten free peanut butter banana muffin was exactly what I wanted; light, filling, and most importantly delicious!
Perfect for tomorrow’s pre-workout snack.
Low Carb Gluten Free Peanut Butter Muffins
Delicious, grab and go breakfast or snack option that's gluten and dairy free and low carb!
- 1 cup almond flour
- 1/2 cup coconut flour
- 2 Tbsp PB2 powder (regular)
- 1-1/2 tsp baking powder
- 1 tsp xantham gum
- 1/2 tsp salt
- 1/4 cup monk fruit sweetener
- 4 Tbsp apple sauce
- 1 whole small banana, mashed
- 1/2 cup coconut milk
- 1 egg
Peanut Butter Glaze
- 3 Tbsp PB2 powder
- 2 Tbsp water
Mix together almond flour, coconut flour, baking powder, xanthan gum, salt, and monk fruit sweetener in a large bowl.
Add the apple sauce and mashed banana and stir together.
Mix the coconut milk and egg together and then add it to the flour mixture and mix just until combined.
Place the batter in a lined or well-greased muffin tin. (about 3 Tbsp in each tin)
Bake at 350 degrees F for 10-14 minutes. Cool muffins for about 10 minutes.
For the Glaze, add the PB powder and water and mix well.
Dip muffin tops in the glaze or drizzle on top.
Nutrition Info Per Muffin:
Sat Fat 1.3g
Net Carbs 6.0g