Quick Protein Muffins


My son had a friend sleepover so I had a captive audience and the picky palates of two 10 year olds to test some new recipes. I was looking for something that would taste like a muffin, without the grains and carbs, but could be made quickly on a busy morning. One of my clients told me about microwave muffins in a cup so I looked up some recipes. Ideally, I don’t cook something like this in a microwave but I decided to test in both the conventional and microwave ovens. I also wanted to make a savory and sweet version. In the end, the microwave version did come out with a better consistency and can be made much more quickly. I know that will appeal to many busy people. There are concerns about using the microwave but Chris Kresser’s updated article “Are Microwave Ovens Safe?” looks at various studies showing that microwaves pose no danger and, in some cases, retains higher levels of nutrients than other cooking methods.

All muffin flavors got approval from my critics but they preferred the cinnamon version. I also found the cheese version quite tasty.


1 pasture-raised egg (see how bright the yolk is?!)
2 tsp coconut flour
1/8 tsp baking soda
1/8 tsp sea salt
Coconut oil


Place all ingredients in a small bowl or mug.
Mix thoroughly to avoid any clumps.
Grease a ramekin with coconut oil.
Pour mixture into ramekin.
Bake at 400 degrees for 10-12 minutes or microwave for 1 minute.

Cheesy – add 2 tbsp shredded cheese before baking
Cinnamon – add 2 tsp cinnamon and 2 tsp granulated stevia before baking. Once finished, brush top with butter and sprinkle with additional cinnamon and stevia