BUFFINS (aka Protein Muffins)

My baking skills were put to the test by my amazing but skeptical teammate Drew Canavero last week after I posted a picture of myself eating mass amounts of ribs. Why my eating ribs lead to me baking muffins for my team seems a bit strange, but Drew's a bit strange, so I guess it kind of makes sense. You might also be wondering why I would call someone both strange and amazing but he did help me snatch 170lbs, so he's not so bad. Okay I'm getting off topic here. So how did these buffins come about? Well Drew blackmailed me. I can't really explain that part any further, but he wanted rib muffins so I had to make them. I acted confident in my ability to produce delicious rib muffins, but inside I was a little worried. I'd never made a protein muffin before and I had no idea how to cook with protein, but I was determined to figure it out. I also procrastinated and was short on ingredients, so after I whipped these together I didn't even have enough to try them before I fed them to my guinea pigs. I just crossed my fingers and hoped for the best. I guess I got lucky because they were gobbled up before I knew it. I'll have to come prepared with more next time. Thank you to my Caffeine and Kilos team for being so great and supportive. Feel free to put in your requests for the next team recipe.

Bare buffins...before I decided frosting would probably make them even better (although I'm not sure why I decided this since I hadn't even tried them yet, but I'd say it was a good decision).

Trying to be fancy, when in reality I had no clue what I was doing with this frosting thing.

Not too shabby...well for me at least.

Okay, they're not perfect, but I did my best.

Prep 15 min
Cooking 20-25 min
Serves 16 muffins



  • 2 tbsp coconut oil, melted
  • 4 eggs
  • 3 tbsp honey
  • 1 tsp vanilla
  • 1/2 tsp apple cider vinegar
  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/4 cup protein powder (I used SFH grass fed whey, chocolate flavor, you can use the code LIVINPALEO at checkout for a discount if you'd like to try it)
  • 1/4 cup water
  • 3 large ripe bananas


  • 1/2 cup coconut oil, at room temp (not melted)
  • 1/2 cup roasted and unsalted almond butter
  • 1/4 cup honey
  • 1 tsp vanilla


  1. Preheat oven to 350F
  2. Line a muffin pan with cupcake liners
  3. Place the coconut oil, eggs, honey, vanilla and apple cider vinegar in a bowl and beat with a mixer on high until well combined
  4. In a separate bowl stir together the coconut flour, almond flour, baking soda and salt, then pour in with the wet ingredients and beat again on high
  5. In another bowl mash the bananas together with the protein powder and water until a mush is formed, combine with the other ingredients and beat on medium until well combined
  6. Bake for approx. 20-25 minutes. You can check by inserting a toothpick into the muffins. When it comes out clean they're ready.
  7. Prepare the frosting by combining all ingredients in a food processor and blending until smooth. If the frosting is a little runny just place it in the fridge for a few minutes to harden up.
  8. Once the muffins have cooled completely you can frost them.