Thursday, December 12, 2013

Chai Banana Protein Muffins

Featured Ingredient: Whey Protein

As the bio picture at the top right of this blogsite proves, I’m far from a bodybuilder. But I still regularly use whey protein powder. Most often in my post-exercise smoothies as the protein quality of whey is nearly unmatched making it superb at hastening muscle recovery. The bioactive peptides in whey have also been shown to help rev up the immune system.

I’ve also been experimenting using it in my desserts such as these banana muffins. The main benefit of including extra protein in such items is that it reduces their glycemic index so you get less of a spike in blood sugar caused by items like sugars and flours. The perk of this is a dessert that is more satiating. Using whey in this application is also a great idea for those with blood sugar control problems, which includes millions of North Americans.

The whey protein that I use and trust most is BiPro whey protein isolate. It blends beautifully and is just pure protein – no sweeteners, fillers or other whatchamacallits. I’ve even blended into hot chocolate with great results.   

The food lab at Cook’s Illustrated came up with this method of nuking bananas to release their liquid and then boiling it down. I thought I would try it out as they promised it would allow for heightened banana flavor. I believe it worked as these muffins were really full of banana goodness, but I’d have to compare them to a batch where the bananas are just mashed straight from the peel. 

If you’re going to top these chai spiced muffins off with some dried banana be sure to only use the higher quality dried bananas such as those from Made in Nature that are still moist. Not those lackluster hard banana chips.

Do you want to experiment with whey protein in the kitchen? Well, I’ve got good news as it’s time for another Muffin Tin Mania giveaway. The fine folks at BiPro have agreed to award one of my readers with some of their great protein. To enter, all you need to do is leave a comment on this blog post that says “Whey protein is way cool” along with some way of identifying yourself such as your initials, name or email address and I will use this online tool to randomly select a winner. I’ll announce the winner on Thursday December 19th, so if you entered write the date down on your calendar and check back in then for a chance to claim your prize. 

Congrats Bridge, you were randomly selected the winner of some whey protein. Just let me now your shipping address using the contact button above and I'll have BiPro send you some.

Chai Banana Protein Muffins

4 very ripe bananas
2 large eggs
1/3 cup sour cream or plain yogurt
1/3 cup melted coconut oil or unsalted butter
1/2 cup coconut sugar or brown sugar
1 teaspoon vanilla extract
1 1/2 cups whole wheat pastry flour
1/3 cup unflavored whey protein powder
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cardamom
1/4 teaspoon ground cloves
1/2 teaspoon salt
1/2 cup chopped walnuts
1/2 cup finely chopped dried banana (optional)

Peel bananas and place them in a microwave safe bowl. Cover with paper towel and microwave 5 minutes, or until they have released their liquid. Place bananas and liquid in a fine-mesh strainer set over a bowl and allow to drain, stirring occasionally, for 15 minutes.

Transfer strained banana liquid to a saucepan and simmer over medium-high heat until reduced to about 1/4 cup. Stir together reduced banana liquid with bananas and mash until mostly smooth. Whisk in eggs, sour cream or yogurt, coconut oil or butter, sugar and vanilla.

In a separate bowl, stir together flour, protein powder, baking powder, baking soda and spices. Add wet ingredients to dry and stir together gently. Fold in walnuts. Divide mixture among 12 standard sized greased or paper lined muffin cups. If using dried bananas, sprinkle them over top of batter and sprinkle some sugar over top.

Bake for 18 minutes, or until a toothpick inserted into the center of a muffin comes out mostly clean. Let cool several minutes before unmolding. 


  1. Whey protien is way cool!

    I already use protien powder when I bake my muffins and these look delicious. Can't wait to try them out.

    Susan V.

  2. Whey protein is way cool! Great idea to add it to muffins!

  3. "Whey protein is way cool!" I too would love to try the biPro Whey Protein in baking. So great that it's a single-ingredient product. dkm618

  4. Whey protein is way cool.

    You are the first person who has talked about whey protein and not sounded like a d-bag. Two thumbs up.

    These muffins look great. Would you know if WW pastry flour acts similar to white whole wheat flour in baking?

  5. Hi Bridge;

    Yes, whole wheat pastry flour and white whole wheat flour are often the same thing but just labelled differently.

  6. whey protein is way cool


I love hearing from fellow muffin tin fans, so let me know what is on your mind.