With active lifestyles, we look for ways to stay on track nutritionally but keep it enjoyable. Last year I discovered Kodiak Cakes, a company known for flapjack and waffle mixes that are low in fat but rich in protein and complex carbs. You can make a lot of treats with them and muffins are one of my favorites.
A muffin recipe is included with the box, but I was looking for a way to tweak the nutrients to get more protein and less fat per muffin. I searched the web and other blogs for existing recipes but couldn’t find one quite right; some had nice flavor and moisture but more fat and less protein, and others with more protein and less fat seemed to come out dry and lack flavor.
(And let’s face it -there’s nothing worse in a muffin than expecting a bite full of happiness but discovering a mouthful of disappointment; a mouthful of lies.)
So I took things into my own hands, experimenting until a muffin emerged with just the right ratio or delicious vs nutritious. I’m happy to say this recipe is taste-tested and approved by Crossfitters, macro-counters and comfort eaters alike. Whether you have specific nutritional goals, enjoy new and healthy snacks in your routine, or are simply a non-discriminatory lover of all muffins, these tasty little guys might just be for you.
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- 2 Cups Kodiak Cakes protein packed flapjack mix
- 1 Scoop vanilla SFH pure whey protein powder
- 1 Egg (see substitutions below)
- 1 Cup skim milk (see substitutions below)
- 1 Cup blueberries, fresh or frozen
- 1/2 Cup unsweetened applesauce
- 1 Teaspoon vanilla extract
- 1/2 Cup Splenda brown sugar blend, plus some to sprinkle
Throw all ingredients, except for blueberries, into a bowl and mix until smooth. Stir blueberries in gently and then pour batter into greased muffin tins. Sprinkle some of the brown sugar blend over each muffin and bake at 350°F for 12-18 minutes (or until they pass the toothpick test). Makes 12 muffins.
- Pay attention to the Kodiak mix you buy (the original mix has 8g of protein per serving while the protein-packed version has 14g).
- Try to distribute blueberries somewhat evenly between muffins (too many in one will increase moisture and too few will decrease it).
- If you do meal prep in advance each week, keep in mind with fresh ingredients these muffins stay good for about 3 days. When making a big batch, consider freezing some to use as needed so they don’t start to spoil on you by day 4 or 5.
- If you are a sweet-tooth monger like myself, you can never be too generous with that crowning sprinkle of brown sugar.
- If you’re not a fan of artificial sweeteners like Splenda, you can substitute Stevia or regular sugar.
- You can also substitute soy or coconut milk for the skim milk.
- If you’re vegan, you can swap an egg replacer for the chicken egg and use a vegan protein powder.
Macros per muffin:
- Calories: 144g
- Carbs: 23.2g
- Fat: 1.3g
- Protein: 8.3g
Muffin macro levels may vary based on your ingredients, so it’s always safe to recalculate based on your specific ingredients when using a different protein powder, type of Kodiak Cake mix or generally improvising ingredients. (You know. If you’re into that hardcore macro-counting business. If you prefer your life and your muffins on the wild side, then throw caution to the wind. Calculate nothing. No one can tell you or your muffins how to live your lives.)
I have saved this recipe in My Fitness Pal as “Reese’s Blueberry Kodiak Muffins” if you’re a My Fitness Pal user.
WHERE TO FIND KODIAK CAKE MIX
Quite a few retailers now carry Kodiak Cake mixes and products, but if you’re struggling to find it at your local grocery store (or, like me, just don’t like leaving your house and prefer things to come to you), no worries. Amazon has got’cha back.
Kodiak has a colorfully fun range of flavors for their baking mixes and we keep several flavors on hand at any given moment, because my husband loves incorporating protein muffins, waffles and pancakes into his weekly meal prep. These are some of our favorite flavors.
I currently have three boxes of Kodiak’s protein packed buttermilk stocked in our pantry. My husband is an active Crossfitter who does a lot of Crossfit Olympic lifting. As you might imagine, he can put away a LOT of food. So I often opt towards buying Kodiak’s protein packed mixed for that extra boost of protein. You can never go wrong with some classic buttermilk and I make this regularly in muffin, pancake and waffle form as his work week breakfast.
Cinnamon Oat Protein Packed Flapjack Mix
Growing up, my siblings and I loved those flavored instant-oatmeal packs. My all-time favorite was the apple and cinnamon oatmeal. The Cinnamon Oat Flapjack Mix is almost like the baked goods version of those memories of mine from childhood (aka, delicious). This is actually one flavor I don’t currently have on hand, but it goes extremely well in any of my Kodiak protein muffin recipes, especially my Apple Spice Protein Muffins.
Whole Wheat, Oat & Honey Flapjack Mix
I have two boxs of this mix stashed in my pantry at the moment. It’s not one of their protein-packed mixes and carries 8 grams of protein per serving vs 14 grams in the protein-packed mixes (so just take that difference into account if you are counting macros), but is still low in fat and rich in healthy complex carbs. It makes a mean muffin any day of the week with a very comforting flavor combination from the honey and oat.
We haven’t actually ever tried Kodiak’s Crunchy Peanut Butter Mix, but my husband looooves the Dark Chocolate Flapjack Mix (and we have two boxes of that at the moment). I find that the chocolate works interchangeably well with any of my
More of My Kodiak Recipes
And be sure to check out my other, equally delicious Protein-Packed Kodiak Muffin Recipes while you’re here.
All writing and images copyright © 2018 Rachel Elise Weems Woods
Published 2-27//17 edited 10-25-18