[Dare I Say] Healthy Chocolate Muffins

Another day, another baked good. If you’ve been reading thus far, you know that I have a dangerous sweet tooth and a recent knack for baking with coconut flour. In my Pumpkin Spice Loaf post, I raved about coconut flour, its nutritional content, and feasibility as a flour substitute because of its absorbency and cost-friendliness. No doubt it can be tricky, as it is definitely not a 1:1 ratio substitution, but that’s what I’m here for- to try, try, and try again until it’s perfect for you all. My husband is not mad about any of it.

Moving on from coconut flour, we have cacao powder! I have been using cacao powder for a few years, but always in my smoothies (maybe my next ‘goodies’ post?), and it wasn’t until recently that I had a ‘duh’ moment and realized I can bake with this stuff. Cacao powder is [yes] from the same plant that chocolate is made from although it’s less processed, raw, and therefore preserves far more of the beneficial nutrients we all like to claim from chocolate. By using cacao powder as your chocolate flavor you’ll get tons and tons of antioxidants that are otherwise destroyed in the roasting and chemical processing to make chocolate. You will also get a nice little dose iron, fiber, and other minerals with zero sugar and all the chocolate taste. A forewarning, cacao powder does not taste exactly like chocolate you’re probably used to… it’s more bitter. However for baking and smoothies, bananas are an excellent natural sweetener.

Edit: I had some requests for nutritional content of the recipes! While these won’t be 100% accurate, it’s a good estimate for those of you who may be tracking your caloric intake (I used estimates for a medium sized banana and large eggs. %DV is based on a 2,000 calorie diet)

Serving size: 1 muffin (12 servings in recipe) Calories 111, Total fat 8.3g (13% DV), Saturated fat 4.1g (20% DV), Carbohydrates 7.4g (3% DV), Fiber 3g (12% DV), Protein 4.1g, Sugar 1.3g

I am not recommending that anyone use a 2,000 calorie diet or that the nutrients as a % daily value be your guidelines. But by standard nutritional labeling, this is what you would see if these muffins were to be packaged. There’s a lot of new research with new diets that would stray from these recommended daily values a. lot., and I do not personally track my calories, macros, protein, or anything like that. But you can see these are a low calorie, low carb, high fat, and high fiber food where most of the fat is coming from peanut butter and coconut oil, while the only sugar is from the 3 bananas! Everyone’s nutritional needs are different, so I wanted to still include the calorie content and standard % daily values for anyone who may need some guidance or with specific nutritional needs. This is also why I did not include %DV for protein as it varies much more based on gender, activity level, and weight.

Onto the recipe! These muffins are simple, quick, budget friendly, and contain no gluten, and no added sugars

Prep Time: 10 minutes
Baking Time: 15-20 minutes
Total Time: 30 minutes
Yields: 12 muffins

Ingredients: 

  • 3 eggs
  • 3 ripe bananas
  • 1/4 Cup of natural peanut butter (just peanuts and salt)
  • 1 tsp vanilla
  • 3 Tbsp of coconut oil melted
  • 1/3 Cup of coconut flour packed
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 Cup of cacao powder (Trader Joe’s cacao powder is so cost-friendly and fair trade/organic)

Directions:

  1. Preheat oven to 350 degrees and grease muffin tin with coconut oil or use muffin liners
  2. Combine all the wet ingredients (eggs, bananas, peanut butter, and coconut oil) and blend until smooth. You can also mix by hand, but make sure everything is mixed until there are no lumps
  3.  In a separate bowl, mix the coconut flour, baking soda, baking powder, and cacao powder until there are no lumps
  4. Slowly add the wet ingredients to the dry mixture and stir until well combined
  5. Once combined, add mixture to the muffin tin until each cup is about 3/4 full
  6. Bake for 15-19 minutes or until a toothpick inserted in the middle comes out clean

 

 

 

No need to feel guilty about these bad boys