About Kristy and Jesse - Australian Lifestyle Blog Long Distance Relationship Advice Success Story Healthy Gluten Free Recipe Blog Australian Lifestyle Blog Healthy Living | Sydney Travel Blog Freelance Recipe Development Services Sydney Australia Gluten Free Coeliac Travel Reviews and Recommendations
Tell us what you would like to see on Southern In Law with our reader request box!

Tuesday, April 21, 2015

Recipe: Peanut Butter and Banana Protein Cupcakes

 Low Fat Peanut Butter and Banana Protein Cupcake Recipe  low fat, low carb, gluten free, high protein, sugar free, clean eating friendly

It's funny how we associate certain foods as gross before we even try them. For me, one of the things I thought was totally gross was protein powder.

Why? Because I'd only ever known it to be filled with junk; artificial sweeteners, ingredients with names half a mile long, foreign bits and pieces and soy soy soy. That was until I found a protein powder that was completely natural and Kristy friendly (with no funky ingredients to upset my sensitive stomach and no soy or artificial sweeteners inside) and started to play around with it. 

Jesse, however, wasn't so convinced.... until I made these cupcakes. He knew they had protein powder in them, but they smelt so good and looked so good he just couldn't resist...

Healthy Low Calorie Peanut Butter and Banana Protein Cupcake Recipe  low fat, low carb, gluten free, high protein, sugar free, clean eating friendly

And could you blame him?

We've been calling these the I Can't Believe They're Protein Cupcakes because they're seriously, ridiculously delicious. Full of peanut butter and banana flavour, moist and delicious and topped with an incredible peanut butter cream cheese frosting you really can't go wrong!

Gluten Free Peanut Butter and Banana Protein Cupcake Recipe  low fat, low carb, gluten free, high protein, sugar free, clean eating friendly

But best of all? For those of you who still aren't convinced by the protein powder - we tested them without the protein powder and they're still absolutely delicious (just obviously not so high in protein!) so you can whip these up for yourself as well!

But let me share the recipe with you so you can make them yourself! >>

Low Carb Peanut Butter and Banana Protein Cupcake Recipe  low fat, low carb, gluten free, high protein, sugar free, clean eating friendly

Peanut Butter and Banana Protein Cupcakes makes 6
low fat, low carb, high protein, refined sugar free, protein powderless version

For the Cupcakes:1 medium (100g or 1/2 cup) banana, mashed
2 tbsp (30g) peanut butter, smooth or crunchy
2 tbsp (30g) applesauce 
1 egg 
1/4 cup (30g) protein powder (see below for substitutions)
2 tbsp (15g) ground gluten free oats/oat flour* or 2 tbsp GF plain flour
2 tbsp (10g) almond meal/flour 
2 tbsp-1/4 cup (30-50 grams) coconut sugar or brown sugar
1/4 tsp baking powder
  • Preheat your oven to 180C/355F and grease and/or line your muffin tins. 
  • In a medium mixing bowl, mash your banana and add in your peanut butter, applesauce and egg, mixing until smooth.
  • Add in your protein powder, oat flour, almond meal, sugar and baking powder, mixing until just combined. 
  • Pour your cupcake mixture into your prepared muffin tins, filling about 3/4 of the way full. 
  • Bake for 15-25 minutes, depending on the depth of your cupcakes, or until cooked through and a skewer inserted into the centre removes clean. 
  • Once cooked, remove from the oven and allow to cool in tins completely before frosting.
Notes for the Cupcakes:
  • If you don't want to use protein powder you may sub it for either 1/4 cup almond meal (low carb version), 1/4 cup gluten free plain flour or 1/4 cup ground gluten free oats/oat flour
  • If using sweetened protein powder use the lesser amount of sugar called for in the recipe, unless you like things super sweet. We actually found we preferred the cupcakes with only 2 tbsp sugar even though we used an unflavoured/unsweetened protein powder, however, we don't like things super sweet.
  • *Note: Not all coeliacs can tolerate oats. Find out more about oats on a gluten free diet here.

For the Frosting:1/4 cup (60g) reduced fat cream cheese 
2 tbsp (40 ml) maple syrup
1/4 cup (30g) peanut flour 
Pinch of salt 
If needed: 1-2 tbsp milk 
  • In a small mixing bowl, combine your peanut flour with your maple syrup and salt, mixing until your peanut flour begins to look like thick peanut butter and all lumps are gone. 
  • Add in your cream cheese, mixing until smooth and combined and adding a little bit of milk if needed.
  • Frost your cupcakes as desired. We used a piping bag to pipe on our frosting however you can frost them with a knife - or eat the frosting with a spoon if you're like some certain blogger who came up with this recipe ;) 
  • These cupcakes keep best when kept in the fridge and will last for 3-4 days in the fridge stored in an airtight container. 
  • The unfrosted cupcakes can also be frozen, stored in an airtight ziplock bag or container, and will keep for months.
Notes for the Frosting:
  • If you don't have peanut flour please don't substitute it for almond meal! We have readers do this all the time and it just won't work. We highly recommend using peanut flour for this protein frosting and following the recipe as it is written (as we spend hours perfect every recipe!), however, if you have to substitute it, try using 3 tbsp peanut butter instead and leaving out the milk. 
But tell me, how do you feel about protein powder?
And what's the last food you tried that you thought was gross but actually surprised you? 
I was surprised to find I now actually like eating meat as growing up I hated it! I still won't eat a steak but chicken makes a regular appearance on my dinner plate! My Mum is still weirded out by the fact that I love mushrooms now as I hated them as a child and Jesse is surprised to find that he now loves asparagus as he would never try it in the past!



  1. These look sooo good! Protein powder and I have never gotten along very well as I can't eat whey, soy protein or stevia (which a lot of them have in them), but you've been posting so many good-looking protein recipes that I think I'm just going to have to find myself a jar of rice protein and bake up a storm! :)

  2. Any time PB is involved...you can't not be happy!

  3. They are SERIOUSLY good! I'm like you; the only protein powder I can tolerate is rice protein so definitely give it a try! I don't like it in smoothies or just mixed into things but it works perfectly in baking!

  4. Would other types of protein powder work? (I have whey on hand but not rice and don't want to buy a huge tub for just one recipe)

  5. Hey Candace, we just had a reader email us this morning letting us know she made them using 1/4 cup whey protein and they turned out perfectly so that should be fine! :)


There is nothing better than reading your comments on our posts! Let us know what you think of this post!

Related Posts Plugin for WordPress, Blogger...