Apple and Cinnamon High Protein Muffins – An Anabolic Recipe

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What is anabolic cooking? It is a style of cooking specific to a diet that does not require much time but offers great food options to help you lose weight and build muscle mass. It is said that this diet has an almost steroid like effect. It is a twist on a cyclical ketogenic diet invented by Dr. Mauro Di Pasquale. These diets focus on periods of low carbohydrate intake followed by loading on carbohydrates to restore glycogen. For the majority of the week you eat very few carbohydrates while keeping fat and protein levels high. Then the other 1 to 2 days, you consume high carbohydrates, moderate protein, and very little fat. Foods promoted by the anabolic diet include fatty cuts of protein such as red meats, whole eggs, full fat dairy products, nuts and nut spreads, oils, and fibrous vegetables. You may find that you feel sluggish in the beginning stages of the anabolic diet due to your body taking a few weeks to adjust.

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Apple and Cinnamon High Protein Muffins Recipe

These delicious yet healthy Apple and Cinnamon High Protein Muffins make the perfect breakfast food for while you are on an anabolic diet. The boost of protein will keep you satisfied longer while your body is actually burning more calories processing the protein. The boost of protein also promotes healthy muscle growth and repair. The entire recipe makes one serving which is about three muffins.

The first thing you are going to want to do is gather your ingredients. You are going to need ¾ cup oatmeal, ¼ cup oat bran, 6 egg whites, ½ scoop (15g) of vanilla protein powder, ¼ teaspoon baking soda, 1 teaspoon Splenda, 1 tablespoon flax oil, 1 diced apple, 2 tablespoons unsweetened applesauce, ½ teaspoon cinnamon, and ½ teaspoon vanilla extract.

If you are not experienced in separating egg whites from the yolk, here are a couple tips. It is recommended to do so while the eggs are chilled as it helps keep the yolk from rupturing. Have two bowls ready, crack the egg over your hand which is held over one bowl. Let the whites run through your fingers while keeping the yolk in your hand. You can just discard the yolk. Do the same thing with the next egg but do it over the empty bowl in case you accidentally break the yolk and it mixes. Transfer the whites to the bowl with the other egg white. You should continue to repeat this until you have finished with all your eggs. This process ensures if you break a yolk, you only have one ruined egg and not all of them ruined.

You should start by preheating the oven to 350 degrees. The next step would be to grease or line the muffin tin but remember that the recipe only makes 3 muffins. Now mix all of the ingredients with the exception of the diced apple in a blender. Blend the ingredients until the mix is thick. It is time to remove the mixture from the blender and add the diced apple. Stir this in by hand with a spoon or a spatula. You’ll then transfer this mixture into your lined or greased muffin tin. Insert the muffins into the oven and leave for about 30 minutes or until fully cooked. A good way to tell if a baked good is done is to insert a toothpick into the center and if it comes out clean, it’s done!

These Apple and Cinnamon High Protein Muffins contain 598 calories per serving, 51 grams of protein, 65 grams of carbohydrates, and 13 grams of fat. Per muffin that would be around 200 calories, 17 grams of protein, 22 grams of carbohydrates, and 4 grams of fat.

The Muscle Cook is the appropriately named creator of this recipe. He has an entire cookbook dedicated to delectable anabolic cooking recipes. There are over 200 in the book to choose from and help you stay on track! The Muscle Cook made the Anabolic Cookbook knowing that healthy food doesn’t have to be boring food. The main reason people cheat on their diets is because diet food typically just doesn’t taste that great. Thanks to this cookbook, you can lose weight and build muscle mass without sacrificing quality. To learn more about the Muscle Cook and what he has to offer, please visit


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