I’m super pleased with how these delicious protein muffins with marshmallow frosting turned out. I had no recipe to follow, just a few tried and tested ideas stored in the back closet of my brain.
I’ve experimented with beans in cake batters before & I’ve experimented with marshmallow frosting made from bean juice too, so somewhere in this lot, there had to be an awesome & totally viable recipe, with minimal waste on the bean front.
Now, I’ve made these delicious, moist, firm, protein packed, chocolate chipped, bouncy frosted delights with red kidney beans, but there’s no reason why something like a black bean or a butter bean wouldn’t do the trick – just avoid baked beans, because that’s just not ever going to work!
Anyway, these cakes are pretty amazing. I’m totally excited that I can use the WHOLE contents of a can of beans, with no waste. I feel like Heston Blumenthal, with more hair & less money!
If you’ve never tried a protein muffin before, then the texture may be a little alien to you. I find that protein cakes, especially those made with whey, tend to be a little rubbery and slightly dry – feel free to try reducing the amount of whey in the batter, or subbing the whey for something like a hemp instead, which will lend itself beautifully to the chocolate flavour, but may mean that you’d need to fiddle with the rest of the ingredients to balance out the batter – if you’re an experienced protein baker, you’ll be fine doing that! However, the protein marshmallow frosting that is slathered all over the top of the muffin really helps to balance out the base – it gives moisture, texture, & creamy fluffiness, just delicious, the 2 together are pretty amazing & go great with a freshly brewed coffee.
Some of the ingredients you’ll be familiar with, some maybe not so much, but there are some real gems in the list, like stevia – an awesome natural sugar alternative, really versatile & a world away from the sweeteners of the 80s! Coconut sugar – another amazing table sugar alternative, it doesn’t actually taste of coconut, as it is derived from the nectar of the coconut flower. It has delicious, deep caramel tastes to it. Xantham gum is a genius thing to have in the kitchen – it is easy to get hold of now, in most supermarkets (find it either in the baking aisle, or the ‘free from’ type section). This genius powder will allow a liquid to emulsify & thicken, without the need for cooking, it is so so clever & is the secret behind that delicious marshmallow frosting.
Before you get started, I’ll just warn you that you’ll end up with wayyyyy more frosting than you’ll actually need for the cakes, but that is great, because, if you’re anything like me, you’ll happily sit and eat that right out of the bowl or end up spreading it on anything, or topping a bunch of fruit or… oooh yes, ice-cream with it – you’ll most definitely find a million and one things to do with the left-overs!!
Right, here goes…
Recipe (makes 12 muffins & a world of frosting):
Chocolate & Cinnamon Protein Muffin Batter-
- 1 can red kidney beans (DO NOT CHUCK THE JUICE, save it for the frosting!!!)
- 2 scant scoops of unflavoured whey
- 4tbsp coconut flour
- 1/4 cup stevia/natvia
- 1/4 cup raw cacao powder
- 3 eggs
- 1/2 cup coconut milk (or any other milk)
- 2 tsp vanilla extract/bean paste
- 1-2tsp ground cinnamon
- 30g dark chocolate, chopped
Cinnamon & Vanilla Marshmallow Protein Frosting-
- The juice from the can of kidney beans
- 1/2 cup + 2tbsp coconut sugar
- 1 tbsp maple syrup
- 2tsp vanilla extract/bean paste
- 1 tsp ground cinnamon
- 1.5 tsp xantham gum
- 1 scant scoop unflavoured whey
- Start by pre-heating the oven to around gas 3/170C & then begin making the cake batter. Chuck all of the batter ingredients (apart from the dark chocolate) in to a bowl & use a stick blender to zap it all up until you have a smooth batter. Then fold in the chopped chocolate.
- Divide the mix in to a silicon muffin tin, with 12 holes. I like to put my silicon trays on to a metal baking sheet before filling, because it is next to impossible to move those wibbly wobbly sheets once they are filled, without spilling it all everywhere!
- Bung the cakes in to the oven, for about 10-20minutes – check after 10, they should be *just* cooked. Remove from the oven when ready & allow to cool in the tin for 5-10minutes before removing to a cooling rack.
- Whilst the muffins are cooking, get going with the amazing, genius frosting. You’ve got to use an electric whisk here, preferable a stand mixer, unless you want to spend forever trying to whisk this yourself, I’m not even sure if you could whisk it yourself!
- Put the bean juice & the coconut sugar in to the bowl & start to mix it. Let it whip together for 2minutes, to allow the sugar to dissolve & combine. Stop the whisk & add in the xantham gum, the vanilla, the maple syrup & the cinnamon. Now start the whisk again, gradually turning up to maximum & leave it to beat the hell out of itself for about 5-10minutes. You” see it go from a small amount of brown liquid, to a whole voluminous bowl full of creamy coloured marshmallow fluff. The frosting is almost done when you can lift the whisk up and leave a firm trail of marshmallow hanging from the beater (excellent opportunity to get a spoon in there and taste lots of it).
- Add in the scoop of whey and slowly beat to combine – this will stiffen the frosting slightly, so that it will be just the right texture to pipe on to the cakes. Taste the frosting (again!) to check for vanilla and cinnamon – add more if you’d like to.
- Once the cakes are cool & have been removed from their cases, you can load up some of the frosting in to a piping bag & get loading it on to the muffins. Go crazy with it, you almost want the ratio of cake to frosting to be 50:50. The frosting is a bit like trying to pipe jelly, so don’t cry if you can’t make a perfect pattern with it!
- Once you have frosted the muffins and eaten a bunch of the leftover marshmallow fluff, you can grab a blow torch & give the frosting a quick toast – this is totally optional, but I love it, plus the frosting does this weird thing where it looks like it’s breathing when you torch it!
- Allow the frosting to cool a bit & jam a cake right in to your mouth! These cakes will keep for about 2 days, in an airtight container – they are actually slightly better and more moist if you leave them overnight & have one the next day, but the frosting starts to go a bit mushy if you leave them too long, so you know, you’d better just eat them all super fast! 😀
Macros per muffin (1of 12):
Without frosting- 84kcals, 3.5g fat, 6.6g carbs, 7g protein
With frosting- 131kcals, 3.6g fat, 17.4g carbs, 8.3g proteinby