These muffins were inspired by this wonderful looking bread over on Recipe Girl. I saw the picture, read prunes and said aloud, "GENIUS!" The toddler and I made a couple of batches to get the sweetness right and we were pleased at this mornings results! In fact, we were so smitten there are only 2 muffins of the 6 left. The husband will have nothing to do with them, his loss. They are a hearty breakfast muffin, not too sweet, not too cake-y, just the right texture and very filling.
The toddler added the sprinkles which creates a nice crunch on top. I think next time I'll add a handful of chocolate chips for a bonus. Especially now that I calculated the nutritional information to find each muffin is less then 150 calories!
Ingredients
- 5oz dried prunes
- ½ cup whole wheat pastry flour (45g)
- ¼ cups cocoa powder (20g)
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon cinnamon
- pinch of salt
- 1 scoop unflavored protein powder (I used 20g of 100% Any Whey
) - 1 ripe banana
- 1 teaspoon vanilla
- 1 tablespoon molasses
- 1 egg
)Instructions
Preheat the oven to 350 degrees.
In a small sauce pan add the prunes with enough water to cover them. Boil for 5 minutes and then simmer while you prepare the rest of the ingredients.
Sift the flour, cocoa powder, baking soda, baking powder, cinnamon, salt and protein powder. Set aside.
Line a 6 muffin tin with muffin liners. Spray with non-stick spray in desired. (I used aluminum liners, they didn't stick at all!)
Drain the prunes. They should be soft. Puree them in a food processor (I used my Magic Bullet). Add the banana, vanilla, and molasses, blend until smooth.
Pour the prune mixture in a bowl. Whisk in the egg. Add the sifted dry ingredients and mix until just combined. If you are adding any chips, do it now.
Divide the batter into the 6 muffin tins and bake for about 17 minutes until a toothpick inserted comes out clean.
Nutritional Information is just the batter, no sprinkles or chips as I would make them plain for myself but they make a great starting point to let the kids have a little fun. I don't mind adding sprinkles or chocolate chips to a whole grain muffin base with no added sugar. :~)
📖 Recipe
Whole Wheat Chocolate Muffins with Added Protein (and Sprinkles!)
Ingredients
- 5 oz dried prunes
- ½ cup whole wheat pastry flour 45g
- ¼ cups cocoa powder 20g
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon cinnamon
- pinch of salt
- 1 scoop unflavored protein powder I used 20g of 100% Any Whey
- 1 ripe banana
- 1 teaspoon vanilla
- 1 tablespoon molasses
- 1 egg
Instructions
- Preheat the oven to 350 degrees.
- In a small sauce pan add the prunes with enough water to cover them. Boil for 5 minutes and then simmer while you prepare the rest of the ingredients.
- Sift the flour, cocoa powder, baking soda, baking powder, cinnamon, salt and protein powder. Set aside.¼ cups cocoa powder, 1 teaspoon baking powder, 1 teaspoon baking soda, ½ teaspoon cinnamon, pinch of salt, 1 scoop unflavored protein powder, ½ cup whole wheat pastry flour
- Line a 6 muffin tin with muffin liners. Spray with non-stick spray in desired. (I used aluminum liners, they didn't stick at all!)
- Drain the prunes. They should be soft. Puree them in a food processor (I used my Magic Bullet). Add the banana, vanilla, and molasses, blend until smooth.5 oz dried prunes, 1 ripe banana, 1 teaspoon vanilla, 1 tablespoon molasses
- Pour the prune mixture in a bowl. Whisk in the egg. Add the sifted dry ingredients and mix until just combined. If you are adding any chips, do it now.1 egg
- Divide the batter into the 6 muffin tins and bake for about 17 minutes until a toothpick inserted comes out clean.
Natalia
I made these muffins for my 2 year old daughter who a) has CP and has a hard time chewing b) is very stubborn and likes to manipulate me c) has a monster sweet tooth. I had been making her whole wheat cereal bars but she was getting sick of them day after day. I made these for her breakfast and I put in wheat germ in place of protein powder which I didn't have. I also filled these with a mix of pomegranate jam and minced carrots. She *inhaled* the muffin this morning. Thank you!!! This was exactly what I was looking for. I will certainly get a gold star from my daughter's dietician.
Katherine
First let me say that these look great! I see they have prunes in them, which made me think of this product I saw called Lighter Bake - ever heard of it? Here's the link: http://www.sunsweet.com/products/info.asp?product=lighter_bake
Anyway, I was wondering if you ever used it or know anything about it? Is it basically the same thing as using applesauce in recipes? I'd appreciate your input, as always 🙂
Katherine
roni
What a great idea! I don't see why not. If you give it a try let us know how it turns out.
-Roni
Candice
Do you think a jar of baby food prunes could be substituted for the boiling/pureeing process?
roni
Susie - I haven't found one and I agree they are pricey! Honestly that was the only container I've purchased.
Susie
I'm looking for super-healthy ideas, such as this. But I really have to watch my "refined" sugar intake. I'm thinking that maybe this is something I could do.
I'm also looking for an affordable healthy protein powder without a lot of preservatives. $40 is not affordable for me. Any suggestions, Roni? Anyone?
Thanks!
roni
Hi Susan - You don't have to like prunes to like this recipe. They are really there to help with the sweetness, of course adding moisture along the way.
My mantra is to always try but I'm thinking in this case you will have to add something else to help sweeten if you take them out.
Hope that helps!
Susan
Hi Roni!
Just discovered your website and I am a beginning cook/health nut so I am very excited to try out your recipes. I have a quick question about the muffins. I am not a prune fan, but I wonder, could I use unsweetened apple sauce in place to create moisture? Let's just say I made them without the prunes and I ended up with chocolate bricks! (Didn't realize what the prunes actually did)
Laura
WOW!!! those look so yummy!
roni
I have! Just talked about it in this weeks video...
https://greenlitebites.com/2009/05/17/quick-lunch-idea-using-couscous/
BJ
Roni,
Have you tried agave syrup as a sweetner?
Jackie
Roni, I made these for breakfast this morning and they are SO delicious! i can't wait to make them again-do you think honey would be good in place of the molasses? I sprinkled the top of mine with some sliced almonds and they looked great! thanks for the awesome recipe 🙂
Leslie
OMG. Those look amazing. I have a soft spot in my heart for anything with sprinkles on them!
Also, I am having a Holey Donut Giveaway if you are interested! They are SUPER GOOD. Check it out:
http://lovejackson.blogspot.com/2009/05/holey-giveaway.html
ttfn300
aah, love ryan's fascination with sprinkles 🙂 these muffins sound awesome, too!
ps- i was totally thinking of you guys when I tried my ugli fruit! you guys should try it 🙂
roni
Lori, The first time I made them I didn't use molasses. They were good too. But I think a bit more sweetness was needed so I added it. If you add a handful of chips you should be fine.
Lori
I'd like to make them right now! But I don't have any molasses. Do you think I can leave it out without sacrificing taste, or can you suggest a substitute? Thanks!
roni
Nicole - Not without adding some sweetener. They are already not too sweet take away the prunes and they'd be downright bland.
Nicole
These look great and I love baked goods, but prunes and dates and I do not get a long. I would be spending the remainder of my morning in the bathroom LOL! I wonder if I could sub pumpkin?
Julie Cooper
I think I need to make a trip to my local health food store and pick up some ingredients for some summer cooking! YUM-O
Christine
I have an addiction to prunes at 22 years old, so I love any recipe that uses them! I have made chocolate cookies with prunes in them (and I had normal people try them without complaint of prunes!) so I am excited to try this recipe out!!
Mary Anne
Roni, these look great. I'd love to find a good 1 point chocolate cupcake/muffin recipe though so that I don't break the bank on Vitalicious anymore. I'll keep buying from them, but it's getting expensive! My kids and I love them!
Jess
Definitely going to try these with the sunsweet cherry essence prunes- our favorite! I think it will be a great combo with the banana and chocolate- mmm!
roni
I don't see why not. If anything it will give it even more chocolate flavor. 🙂
Lori @ RecipeGirl
Genius! LOVE that you made muffins out of these. Definitely try w/ a few chocolate chips. Just a few make it soooo chocolatey & delicious. Perfect. Thanks for sharing your adaptation!
Priyanka
I am developing a liking for prunes these days after I made the prune based truffles, so this is something that I definitely want to try. The best part of the muffins is no added sugar!!
Anne K.
Wow, those muffins look so good. The prunes are a great idea! I'll have to try these 😀
Robin
Roni-
Although I think the muffins sound awesome, I just don't think that Ryan could be ANY cuter! Why, oh, why is my daughter not a toddler anymore??
I will be making these this weekend! Btw-have you seen the show 'Cook Yourself Thin' on Lifetime? They put shredded beets or something into red velvet cupcakes! Too smart!
kyree90
I think I have some chocolate protein powder leftover from the Atkins days. Would that work?
Amy
Yum! Prunes here I come!