Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Pistachio-Banana Bread Protein Muffins


Hey Friends!

I feel like I should start calling protein muffins pro-ffins just so my recipe names would be shorter… Or maybe I should just stop to think of cooler names…I think that may need some help though.. #MyCreativityIsMIA

Who else has been MIA…


Sorry I have been slackin with my postin lately…

I love writing so I miss it (and you guys!) when ‘other’ life stuff takes over.

Work has had me a lil bit busy.

Anyways, who wants a new snackie recipe?

Those Pistachios!

Those Pistachios!

I created these after seeing Crystal’s  Chocolate Chip Banana Protein Bread and gettin an itchin for some high protein banana bread of my own. Now you may ask me…Pistachios in banana bread? That’s weird! But is it really…? Due to it being St. Patty’s Day weekend when I made these, I wanted a least a touch of green in these lil guys. Oh and pistachios are just nomz. Amirite or amirite?

Just trust mmmkay? 😀

Also trust me when I say that these are suuuuper moist from all that nanner. The flavour is really brought out by refrigeration as well, so keep these lil babies in the fridge! **NOTE you should do that anyways as they have no preservatives in them to keep them fresh when left out*** I have to say that this is probably the most banana I have ever put in a recipe due to my sugar-phobness and it was okay. Three total grams is higher than my usual goodies, at 0-1g, but I’m trying to step away from watching every gram and the extra carbs were needed for this recipe. Anyways, with 6g of protein and 3g of fiber, that sugar will be absorbed much slower than it would have been if you just ate a piece of banana.

Okay enough rambling, here ya go!

Pistachio-Banana Bread Protein Muffins (Gluten-Free)

Makes 12 Muffins

Macros: Calories: 109 Carbohydrates: 15g Protein: 6g Fat: 4g Sugar: 3g Fiber: 3g

Dry Ingredients:

  • 1 cup gluten free oats (ground into a flour)
  • 1 scoop Vanilla Whey (I used my Schinoussa Probiotic New Zealand Whey in French Vanilla Silk)
  • 2 tbsp coconut flour
  • 2 tbsp flax meal
  • 1/2 tbsp cinnamon
  • 1 tsp baking powder
  • 25g shelled, no salt pistachios

Wet Ingredients:

  • 1 cup mashed ripe banana (nuke for a 30s to a minute with a tsp of water and a lid to help mash if needed)
  • 1/2 cup butternut squash puree
  • 1/2 cup unsweetened almond milk
  • 1 large organic egg
  • 1/4 cup egg whites
  • 1 tbsp raw coconut butter (I used Artisana)
  • 1 tsp banana extract (or vanilla)

Directions: Preheat your oven to 350 degrees. Combine all of the dry ingredients in a large bowl and whisk to get all of the lumps out. In another bowl, mash your banana. Add your egg and mix until the egg is broken up and combined with the banana. Add the rest of your wet ingredients and stir well. Fold your wet into your dry and pour your mixture into 12 sprayed or lightly oiled muffin tins. Bake in the oven for 18-20 minutes or until the tops are brown and firm to the touch (with a slight bounce). Let cool and enjoy!

IMG_4636Dry ingredients with pistachios folded in.

IMG_4638Wet ingredients.

IMG_4640All together.

IMG_4641Before the oven.

IMG_4643After the oven.

…and apparently I failed to take a picture of a full one before it ended up in my mouth. Oppps. You will just have to make them to see for yourself. 😉



20 thoughts on “Pistachio-Banana Bread Protein Muffins

  1. “I’m trying to step away from watching every gram”<— I read this and literally had to stop reading and catch my breath. I know how hard it is for you to do that as this was something I once struggled with (I had this crazy fear if I stopped counting calories that I'd some how blow up or like even 5 calories over would have me replanning my meals). You are so strong and just amazinnggggg!!!!!!!! Your honesty is what made me come out and realize how difficult my past was. You're going to help so many people

    • Thank you soo much for your support and kind words!! ❤ its definitely a tough thing if you have had a rough food past. It makes me soo happy that you have been strong enough to realize you past and know that you are moving past it! You go girl, keep going!

  2. Waking up to a new post = best Saturday ever 🙂 !!!!!!!!!!!!!!!!!!!!!!!!! Upset I slept in & missed seeing you at the pulse but at least I got my daily chelsea-fix (aka: motivation). – sincerely, your #1fan-sinceday1 😉

  3. So excited to try this!

  4. Sometimes I feel guilty about taking a rest day from the gym. I’m not an elite athlete that has the ability to break a major sweat seven days a week…

    • never feel guilty about giving your body rest. Restdays are when you body repairs itself (along with overnight). Take this from someone who also is not a fan of taking days off, you body will thank you.

  5. Something that I will never forget: a couple years ago I heard Jackie Warner say this…”choose foods with five grams of sugar per serving or less….. BUT THATS SO HARD. Do you count sugar in fruits? For someone trying to lose weight how many grams of sugar should we strive for?

    • Check out my response to Madelyn BUT please don’t count grams of sugar, it gets to be too much when you get anxious about eating a piece of fruit. Trust me as I am currently trying to get away from feeling a sense of anxiety about sugar. If you are really concerned think about it this way…yes, fruit has sugar that gets digested quickly and thus spikes an insulin (your blood sugar) response quickly which is not the best thing to do and should be avoided as much as possible. BUT that being said, if you add fiber, protein and/or fats to the mixture, they slow down that response as they get digested more slowly. So although some of the digestion of the fruit will be quick as it can start in the mouth, overall, the response will be less. So, if I can give an example, I would avoid juice as that has been stripped of basically everything but the fruit juice and thus gets viewed by the body as a sugar bomb. Eating the whole fruit is better because it still has it’s fiber to slow that sugar response down. Even better, add protein or fat to your fruit (greek yogurt with fruit, nut butter + apple, etc) and that will slow it down even more and keep you fuller for longer. Does that make sense?

      Fruit is not an enemy. Yes, it contains fructose but really you should be looking at how your body will react to it and than perhaps change the way you consume it if you are really concerned.

  6. Thanks for this post! I have some questions regarding fruit consumption. If I’m trying to lose weight, how many servings of fruit should I limit myself to per day? Should I only eat low-sugar fruits or does it really matter?

    • Sigh..the topic of fruit. Please don’t take my ‘sugar-phobness’ to heart. You should never place a limit on natural things such as fruit despite it having a bad rap. For me personally because I react strongly to fructose, I tend to stick to having fruit around my workouts when I need the quick energy (banana with pre and post workout) and lower sugar fruits (berries) in my breakfast on restdays. For me this work and isn’t a challenge because I tend to crave veggies the rest of the day anyways. Overall though, like I said, things that come from nature and have been eaten for years shouldn’t be something one fears. They are full of vitamins and antioxidants and are natures candy! I would say to make sure you are gettin more veggies than fruit just because veggies have a greater nutrient profile than fruit.

  7. Thanks! This is a big help. I have a weakness for desserts, so having a sweet recipe to try that is healthy is a huge help! I love your blog and you’re really pretty! 🙂

  8. Posts like this remind me that not even those crazy, pink towel super model (super fit ;)) ladies at the gym have fears. I try not to focus too much on calories either, although this is a new thing for me! I’m learning that my body can actually handle way more than I feed it, and that more calories may look scary but my body performs better eating them!

    • For sure. You body needs more than you actually think it does and I am trying my best to grasp this concept and not to compare my heaps of food with everyone else. I train hard so I have to “eat hard” too or else my wheels will just be spinnin. Thanks for the compliment 😉

  9. I bet your readers miss you more 😉 I get so selfish, I think ‘why isn’t she posting’…..then I remember you’re human and besides being seen at the Pulse, you actually have a life with friends and a boyfriend and work and can’t cater to my selfish ‘POST EVERY SECOND’ needs

    • hahahahaah I do really wish I could post more. Stupid work gets in the way and I actually start to feel deprived. I have so many post ideas in my head but not enough time to write. #BloggerProblems!

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