Like many basic white girls, I am a lover of all things fall. The leaves start falling, boots and sweaters come out and people start consuming pumpkin spice like their lives depend on it. If I’m being honest, as soon as (if not sometimes the week before) September hits, I am living in a woodland wonderland of pumpkins, apple cider, and cinnamon in my heart of hearts. (At least until the eggnog hits Walmart, but that’s another story.)
Also on my list of favorite fall things: Baked goodies. The main dilemma there, of course, is navigating the world of seasonal treats while staying on track with my nutritional goals. Personally, I’m like an indulgence shark: One sniff of blood (or pie) and that’s it. A merciless (at times disturbing) feeding frenzy ensues. So I like finding ways to recreate healthier versions of my favorite treats so that I can enjoy all the flavor without throwing my diet out of whack.
I’ve written before about Kodiak Cakes, a company known for flapjack mixes rich in protein and complex carbs. Our pantry is usually stocked with a box (or six) that I can whip it out for quick and tasty things like Pumpkin-Apple Spice Pancakes and muffins! In my first muffin recipe post for Protein-Packed Blueberry Muffins, I discussed my quest for a protein muffin recipe higher in protein and lower in fat than the ones that came on the Kodiak box or that I’d found from online. Ultimately, it just took a little time, experimentation and taste-testing to find the solution.
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I know that when it comes to the flavors of fall baking, everything tends to revolve around pumpkins. But we didn’t really do the whole pumpkin thing in my house growing up, because my mom wasn’t a huge pumpkin fan. So some of my favorite childhood memories in the fall revolved around apple cider and cinnamon. So I like to still incorporate those flavors in my fall experience as an adult.
These days, since learning I don’t tolerate gluten super well, I mainly make Kodiak protein muffins for my husband and pack them in his work lunches. So today, I give you the Apple Spice Protein Muffin! Quick, simple and full of protein and complex carbs (plus general deliciousness, if we’re keeping track).
- 2 Cups Kodiak Cakes protein packed flapjack mix
- 1 Scoop SFH vanilla protein powder (or your preferred protein powder)
- 1 Egg
- 1 Cup skim milk (or coconut/almond milk)
- 1/2 Cup Honeycrisp or Granny Smith apple, peeled, cored and finely chopped
- 1/2 Cup + 1 Tablespoon unsweetened applesauce
- 1 Teaspoon vanilla extract
- 2 Teaspoon cinnamon
- 1/2 Teaspoon nutmeg
- 1/2 Teaspoon ground cloves
- 1/2 Cup Splenda brown sugar blend, plus some to sprinkle
Throw all ingredients, except for apples, into a bowl and mix until smooth. Stir apples in gently and then pour batter into greased muffin tins. Sprinkle some of the brown sugar 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 evenly distribute apples 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’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.
- When making substitutions, just keep in mind that your macro count and baking consistency may slightly vary from my specific recipe. If you’re counting macros, just make sure to adjust the recipe macros in a macro calculator based on the ingredients you use.
MACROS PER MUFFIN:
- Calories: 142
- Carbs: 22.7g
- Fat: 1.3g
- Protein: 8.3g
And, as always, muffin macro levels may vary based on your ingredients. These macros are for the recipe as written (with skim milk and that specific protein powder/Kodiak mix). Feel free to substitute ingredients as needed, but just remember to recalculate your recipe with those ingredients to get a more precise macro count if you are tracking macros.
I have saved this recipe in My Fitness Pal as “Reese’s Apple Spice 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.
Buttermilk Protein Packed Flapjack Mix
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
If you REALLY want to take your Apple Spice Protein Muffins to the next level, then look no further than the Cinnamon Oat Flapjack mix. This is actually one flavor I don’t currently have on hand, but my husband gives it a solid 10/10.
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
Originally published 10/25/17. Edited 10-19-18