"Flourless" Chocolate Muffin

The foundation of any sound fitness program is nutrition. While lunch and dinner are a bit easier to fine tune a lot of my clients struggle with breakfast. Breakfast has become a meal of convenience in the past 20 years. A lot of  people want something they can grab and go. This usually results in a poor nutritional choice.

Many of our clients enjoy this healthy alternative. It is Courtney's version of a "flourless chocolate muffin." It's quick, convenient, tasty and nutritious. It's not just for breakfast either, we sometimes have one for dessert, too. It features 17 grams of protein and 10 grams of fiber.

Muffin mixture before cooking in a large latte cup. One of our clients adds a sliced strawberry or a few blueberries to the mix for variety.    

Muffin mixture before cooking in a large latte cup. One of our clients adds a sliced strawberry or a few blueberries to the mix for variety. 


The finished product (about the size of a small grapefruit) with my favorite topping, almond butter from Barney Butter.   

The finished product (about the size of a small grapefruit) with my favorite topping, almond butter from Barney Butter.


“Easy Recipe” provided by Certified Nutrition Specialist Courtney Carpenter, MS June 2012

55 Second Microwave Muffin

This is a single serve recipe. Make yours in a large coffee mug or latte mug. It is best eaten still a little warm, since as it cools it also dehydrates.

You may combine the ingredients, EXCEPT for the BAKING Powder, in advance and cook this at the last minute. If you do, protect the dough by using plastic wrap pressed directly on top of the dough with the edges of the plastic run up the inside of the cup. Refrigerate, and when you take it out, warm it up for 5-10 seconds in the microwave, before adding the baking powder. Once baking powder is in cook as normal or a few seconds longer.  Microwaves vary.

Combine these first:

2 tsp coconut oil (butter or other solid fat may be substituted)

¼ cup finely ground flax seeds

2 Tbl cocoa powder (aka baking cocoa)  Note: un-Dutched, “raw”  cocoa has more flavonoid content, making it better for you.

1 tsp baking powder

Mix these together. Your main goal is to mix the dry ingredients. Let the oil end up wherever it does.  

Now add these and then combine until you have a paste-like consistency:

1 egg (equivalent in egg substitute or egg replacement, prep as egg)

1 tsp maple syrup/agave/honey

½ tsp vanilla extract  (other flavor extracts may be used) rough

         equivalent = 1 cap full

Once thoroughly mixed, cook, dump from cup immediately, cool about 2 minutes and enjoy.

55 Second Muffin ADDITIONS

Hi Pro Muffin  (>20g Protein!)

Add 2 Tbl of protein powder + 2 Tbl of water

Muffin Becomes Cake

You can still use the protein powder here!  

Use flavored agave syrup, such as chocolate, as substitute for maple

Use another flavor extract to compliment or enrich as sub for vanilla:

Chocolate w/almond or orange or coffee extract

Use a dark, rich honey as sweetener plus a trendy flavor extract such as jasmine or lavender or anise.

Serve with fruit slices or “ice” with Barney Butter brand almond butter.

 Courtney Carpenter, MS, CNS


Ms. Carpenter's presentations are sponsored in cooperation with David's Natural Markets in Columbia, Forest Hill, and Gambrills, Maryland.  

Paleo Pumpkin Pancakes

Courtney had been wanting to try these pancakes for awhile, but I was a little hesitant, to say the least. It turns out that my fears were unfounded. These pumpkin pancakes are excellent - and good for you! If you like pumpkin pie you will truly enjoy these. Her recipe is modified from one that originally came from the site Deliciousbydre.com. 

Want a version with less sugar? Instead of syrup spread Barney Butter almond butter on your stack.


 Here is Courtney's modified recipe:

 Paleo Pumpkin Protein Pancakes

Yield: 15 to 18 five inch diameter pancakes

1 cup egg whites
OR 5.0 whole eggs
3/4 cup pumpkin
1/2 cup Barney Butter brand almond flour
1 scoop vanilla egg white protein powder (or whatever vanilla protein powder you have)
2 tbsp organic milled flax
2 tbsp organic honey (or splenda/stevia), OR other liquid sweetener
1/8 tsp ginger
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt


 stir in/dissolve the pumpkin into the egg whites & add the honey/sweetener

 mix dry ingredients separately

 add wet ingredients to dry ingredients

heat pan or griddle on medium low heat/325°F (4 out of 10) and coat with organic coconut oil or coconut oil spray if you don't have a flawless nonstick surface.

using a 1/4 cup measure, pour batter onto your cooking surface

once it bubbles up, use a spatula to flip it over & cook for an additional 30 seconds to 1 min on the other side

If you want to freeze them, use parchment or wax paper to separate single layers on a cookie sheet. Cool down in open air then set sheet into level space in freezer for 8 + hours. Once thoroughly frozen remove and put stacks in zip lock bags. Thaw stacks of 4 to 6 in microwave on high for 90 seconds.

*Note - You may find canned pumpkin around Thanksgiving and Christmas in most groceries, but the rest of the year you may only find it at natural food stores.  Shop for certified organic brands at independent natural/health food stores all year long.