High protein muffins

A great travel food

It’s much easier to eat well when I’m home in my usual routine. But out in the world, healthy choices become scarce, especially when flying.

Airport food is terrible, unhealthy and expensive. Airplane food is limited to processed snacks or gluten-full sandwiches. That’s why when I travel I equip myself with homemade food and snacks so I’m not driven by desperate hunger to food choices I will regret.

Recently I flew to Hawaii for a vacation and two week chi gong retreat. I prepared by baking these high protein “travel” muffins the night before. These muffins are incredibly easy to make and easy to carry. They don’t make a mess, don’t need to be refrigerated and are fruit sweetened. And unlike regular muffins, the pastured eggs add a ton of protein, making it a filling treat that doesn’t mess with blood sugar.

Most Paleo peeps use this recipe to make pancakes but muffins are much more portable and don’t require all that frying. I added fresh blueberries to the first batch and experimented with adding coconut flour to the second batch so we had two flavors to choose from.

My husband and I preferred the blueberry muffins because they popped with the flavor of caramelized blueberries.

Paleo muffin

Ingredients For Blueberry Muffins

3 large eggs or 4 small eggs (preferably pastured or organic)

3 ripe bananas

2- 3 ounces of fresh blueberries

How to

Blend equal part eggs and bananas in the blender or food processor

Divide the batter in half and throw in fresh blueberries and stir gently

Transfer batter to muffin pan (no need to grease if you are using a silicon muffin pan but greasing with coconut oil is recommended  for conventional muffin tins)

Bake at 360 degrees for 35 minutes

Ingredients for the coconut muffins

The remaining egg and banana batter from above (without the blueberries)

1/2 cup of coconut flour

2 tablespoons of melted coconut oil

1/2 teaspoon of vanilla extract

How to

Mix the coconut flour, melted coconut oil and vanilla into the batter and stir well. You can hand beat vigorously or put into the blender or food processor for a few minutes.

Pour batter into muffin tin and bake at 360 for 35 minutes, take out and let cool. You can use the toothpick trick to make sure they have cooked through. Insert a toothpick and if it comes out clean then the muffins are done.

That’s it. Easy.


We packed these muffins along with some nut, seed and dried fruit trail mix and leftovers from last night’s dinner, to keep us satisfied during our trip. We even left some muffins for our dog sitter, who couldn’t stop raving about them.

Next time you travel, have these muffins in tow. It will keep you satisfied and keep yucky food temptation at bay.


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