Breakfast + Dairy Free + Easy Healthy Recipes + Health & Lifestyle + Snacks/Sweet Treats

Menstrual March Nourishing Protein Muffins

09 March 2021
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In celebration of Menstrual March, we’ve created these super nourishing peanut butter and jelly muffins. With the added benefit of protein powder, they are a super filling and energising snack, breakfast option, or cosy comfort food (especially at that time of the month!). You can also mix up the jam flavour – blueberries are delicious too.


Time to cook: 30

Makes: 8

For the dry ingredients

  • 2 cup (200g) almond meal
  • ¼ cup JSHealth vanilla bean protein
  • 2 tsp baking powder
  • 1 tsp cinnamon

For the wet ingredients

  • 2 egg, whisked
  • ¼ cup maple syrup
  • ¼ cup coconut oil, melted, or butter
  • 1 tsp vanilla extract
  • ¼ cup milk, we used almond
  • 2 tbsp smooth peanut butter

For the chia jam

  • ½ cup (60g) raspberries
  • ½ tbsp chia seeds
  • 1 tsp maple syrup


Preheat the oven to 180°C or 350°F and line a muffin tray with 8 muffin liners. Spray or grease the liners lightly with coconut oil.

To make the chia jam, place all of the ingredients in a small saucepan over a medium-high heat. Allow to simmer for 3-4 minutes. Use a spoon to break up the berries. Once the mixture has thickened and resembles a jam-like texture, remove from the heat.

Combine the dry ingredients in a large mixing bowl and stir to combine.

In another mixing bowl, whisk together the wet ingredients.

Pour the wet ingredients into the dry and stir to combine.

Divide the mixture between the muffin liners. Use a teaspoon to create a small indent in the centre of each muffin. Fill the indent with 2 teaspoons of chia jam.

Bake in the preheated oven for 20-25 minutes, or until cooked through.

Transfer to a wire rack to cool.

Keep stored in an airtight container in the fridge for up to 3 days, or in the freezer for up to 2 months.

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