Protein muffins with banana and kale

Snacks, Dessert, Vegetarian recipe

Gluten-free protein muffins with bananas and kale

A banana-flavoured muffin with added kale! 

Soft and chewy, each muffin provides 10g of protein.  

Kale :  

Commonly known as «kale», kale is a vegetable particularly rich in vitamins K, A and C. Vitamin K ensures healthy bones and plays a role in blood clotting. If you are taking anticoagulants, consult a nutritionist or your doctor before eating large quantities of kale. Kale is also rich in carotenoids (lutein, zeaxanthin), the antioxidants of choice for visual health. Delicious in salads, soups, dressed like spinach or as a chip!  

Low FODMAP alternative: 

Low substitutions in FODMAP are on offer. In spite of everything, be aware of your symptoms and the recommendations your nutritionist. 

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Gluten-free protein muffins with bananas and kale
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Protein muffins with banana and kale

A banana-flavoured muffin with added kale! 
Prep Time15 minutes
Cook Time30 minutes
Servings: 12

Ingredients

  • 2 ripe bananas peeled
  • 1 Medjool date
  • 2 cups (500 ml) kale
  • ¾ cup (180 ml) plain Greek yogurt 0%
  • ¾ cup (180 ml) rolled oats* (small or large)
  • ¾ cup (180 ml) textured vegetable protein (PVP)
  • ½ cup (125 ml) liquid egg whites (or 2 whole eggs)
  • ½ cup (125 ml) unsweetened fortified vanilla almond drink (or other fortified vegetable drink or cow's milk)
  • ½ cup (125 ml) oat flour (or whole wheat if you can eat gluten)
  • ⅓ cup (80 ml) vanilla protein powder (optional)
  • 3 tbsp (45 ml) of hemp seeds
  • 2 tsp (10 ml) baking powder
  • ½ tsp (2.5 ml) ground cinnamon

Instructions

  • Preheat oven to 350F and line a muffin tin with 12 small pieces of parchment paper.
  • In a food processor, blend the following ingredients (bananas, kale, dates, egg whites, almond drink, yogurt) until smooth.
  • In a bowl, combine all dry ingredients.
  • Stir wet ingredients into dry ingredients. Mix well.
  • Divide the mixture evenly between the 12 muffin cups.
  • Bake for about 30 minutes, or until a toothpick inserted in the center of the muffins comes out clean.

Notes

*Ensure that oat flour and flakes are certified gluten-free if celiac or intolerant.
Recipe and photo by Marianne Lamy,

Low substitutions in FODMAP

  • Choose a lactose-free Greek yogurt. 
  • Prefer oat flour 
  • Replace the textured vegetable protein with puffed rice.  
Get your practical low-FODMAP guide!
Digital guide - Low FODMAP diet. Products, recipes and everyday tips for a low FODMAP diet. ÉPITHÉLIA- Digestive Health Clinic