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Monday, May 18, 2015

Recipe: Healthy Caramel Stuffed Banana Cupcakes with Cream Cheese Frosting

Low Calorie Caramel Stuffed Banana Cupcakes Recipe | low fat, gluten free, healthy, sugar free, high protein, clean eating friendly, low carb

Truth be known, I hadn't actually planned to post this recipe today, however, seeing as my husband has told just about every person he's come into contact with about these cupcakes since trying them for the first time, I decided I really needed to share the recipe ASAP!

You see, these cupcakes are Jesse's current favourite. They're not the prettiest cupcakes in the world but Jesse is obsessed and what they lack in prettiness, they make up for in deliciousness.

Gluten Free Caramel Stuffed Banana Cupcakes Recipe | low fat, gluten free, healthy, sugar free, high protein, clean eating friendly, low carb

Seeing as they are Jesse's current favourite, I decided to ask him for his description for the blog.... and this is what I got... 

They can not be described....
It's almost like a dream...

Are you writing this down?
I don't know... you just need to make them again? All the time? 
Because they're the best freaking cupcakes in the entire world.....
It made me feel like the fat kid off Matilda eating that chocolate cake...

You don't have any more of those... do you?

Yes husband, of course I'm writing that down - and that, ladies and gentleman, is why Kristy pens the blog :P But I can't really blame him... these cupcakes really are that good - and considering he just rummaged through the fridge to find the last remaining one, I think it's quite clear that I really did have to share the recipe with you right away.

This recipe starts with the most incredible banana protein cupcakes - but once they're out of the oven that's when the magic starts to happen.....  
How to stuff cupcakes | Healthy Date Caramel Stuffed Banana Cupcakes with Cream Cheese Frosting

Now, I don't usually recommend taking to cupcakes with a sharp knife, but in this case I most certainly do. First you've got to take out the middle of your cupcakes to create a well in the middle. 

Why? Because we're going to fill them with a healthy salted caramel filling and the pop the top back on to keep it safe and secure in the centre.

Healthy Caramel Stuffed Banana Cupcakes Recipe | low fat, gluten free, healthy, sugar free, high protein, clean eating friendly, low carb

But if that wasn't decadent enough - we're then going to top your cupcakes with a healthy cream cheese frosting to cover up your franken-cupcake handiwork (and because cream cheese frosting is awesome) and then you're going to have a taste sensation right there and then. 

And I know what you're thinking.... and howwwwwwwwww are these decadent cupcakes healthy? Why, because I made them of course! ;) 

These cupcakes, whilst seemingly decadent and calorie laden, are low fat, gluten free, refined sugar free, high in protein and low in calories. Can I get a hallelujah?! 

But enough jibber-jabberring, let me share the recipe with you! >> 

Sugar Free Caramel Stuffed Banana Cupcakes Recipe | low fat, gluten free, healthy, sugar free, high protein, clean eating friendly, low carb

Healthy Date Caramel Stuffed Banana Cupcakes with Cream Cheese Frosting
makes 6 cupcakes that are low fat, gluten free, refined sugar free, clean eating friendly, high protein, low calorie and absolutely delicious!

For the cupcakes: 
1 medium ripe banana, mashed (about 100g/just under 1/2 cup mashed)
2 egg whites (60g/1/4 cup)
1 tsp vanilla extract
2 tbsp (30g) coconut sugar or brown sugar*
2 tbsp (15g/1/8th cup) gluten free plain flour 
1/3 cup (35g) almond meal 
2 1/2 tbsp protein powder of your choice (see notes)
1/2 tsp baking powder
Pinch of salt
  • Preheat your oven to 180C/350F
  • Grease and/or line a cupcake tin (we find a silicone muffin tin works best) and set aside.
  • Mash your banana in a medium mixing bowl and add in your egg whites, vanilla and sugar, mixing until smooth. 
  • Next add in your flour, almond meal, protein powder, baking powder and salt, stirring to combine with your wet ingredients, ensuring everything is mixed through.
  • Pour your cupcake batter into your prepared tins, filling about 3/4 full.
  • Bake for 10-15 minutes or until your cupcakes are cooked through and a skewer inserted into the centre removes clean.
  • Meanwhile; prepare your date caramel using the below instructions
  • Allow to cool before removing from your tins.
To Finish Your Cupcakes: 
  • Using a sharp paring knife (small sharp knife), cut a "well" out of the centre of your cupcakes where you will add your date filling. To cut the well, simply cut a circle in the centre of your cupcake, ensuring you stop before cutting all the way through. Once you have cut your circle, use the tip of your knife to pop your well out of the centre of your cupcake (see photos above). 
  • Fill your well with a spoonful of your date caramel and put the top back on, ready to frost later.
  • Frost your filled cupcakes as desired and serve immediately or chill in the fridge for later. These cupcakes will keep for 3 days stored in the fridge in an airtight container.
For the date caramel: 
4 large (60g) fresh medjool dates
2-3 tbsp water
Pinch of salt 
  • Add your chopped dates, water and salt into a small saucepan and heat over a medium-high heat, stirring constantly until your dates have softened and the mixture has thickened. 
  • Once thickened, remove from the heat and allow to cool before filling your cupcakes.
For the frosting: 
Reduced fat cream cheese + as much icing sugar or maple syrup needed to create a frosting that's sweet enough for your tastes
  • The frosting really is that simple, simply mix your cream cheese with either sifted icing/confectioner's sugar or maple syrup, adding as much or as little as needed to reach your desired sweetness. Icing sugar will give you a thicker, easier to pipe frosting whilst maple syrup will make your frosting a little runnier. 
  • *Use brown sugar for a non-refined sugar free version. This is only a small amount of sugar, however, you're only making a small batch of cupcakes and a lot of the sweetness comes from the banana and the date filling. If you like things really sweet use an extra tablespoon but keep in mind that using a sweetened protein powder would also increase the sweetness.
  • **We used Unsweetened Organic Brown Rice Protein Powder as it's our favourite, however, you can use your favourite protein powder. 2 1/2 tbsp of our protein powder weighed around 22g. If you're using a sweetened protein powder, keep in mind that your cupcakes will be a little sweeter and reduce the sugar if needed.

    If you don't want to use protein powder you can use 2 tbsp gluten free plain flour + 1/2 tbsp almond meal instead. 
But tell me, what's your favourite dessert at the moment?
And what's the last recipe you made that was a surefire hit?!



  1. Any chance you've tested out if anything can substitute the protein powder?

  2. Ah yes! I should have put that in - you can use the same amount of gluten free plain flour!

  3. Haha, these are just so darn cute! <3

  4. yessss, this inside looks delicious!

    xoxo Sarah Grace, Fresh Fit N Healthy.


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