OAT-FREE GLUTEN-FREE MINI PROTEIN
MUFFINS
(BITE-SIZE)
Protein
3G
Calories
58
Prep Time
15M
Bake Time
14M
The same delicious oat-free, gluten-free batter as our standard recipe — but portioned into 24 perfectly bite-sized mini muffins. These are ideal for portion control, kids' lunchboxes, post-workout pop-in-your-mouth snacks, or sharing at gatherings. The smaller size means they bake faster (about 12-15 minutes total vs 20 for standard), making them perfect for quick meal prep. Each mini delivers 3g of protein and just 58 calories. Like the standard version, they're dairy-free, sugar-free, and get an RS3 resistant starch boost when refrigerated overnight.
Get the printable pack
Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
Ingredients
💧 Hydration Adjustment Needed
Total: water or milk to your wet mix
Dry Base
Select Alternative:
Wet Mix
Select Alternative:
💡 Click any ingredient to see alternatives. Hydration adjustments are calculated automatically.
Step-by-Step Instructions
Preheat and Prep
Preheat oven to 425°F (220°C). Grease a 24-cup mini muffin tin (or two 12-cup minis) with coconut oil or use mini silicone cups. These bake faster than standard muffins so prep your timer.
Mix the Dry Base
Whisk ALL dry ingredients very thoroughly in a large bowl. The glucomannan and PHGG must be evenly dispersed to avoid clumps. This is the same batter as the standard version — one batch makes either 12 standard OR 24 minis.
Combine Wet & Hydrate
Mash bananas until smooth (240g by scale). Whisk in applesauce, eggs, monkfruit sweetener, vanilla, and 210ml plant milk. Pour wet into dry, fold gently until just combined. Rest 3-5 minutes for fiber hydration. Adjust with up to 20ml more plant milk if too thick.
Quick Bake (Faster than Standard)
Fill each mini cup about 3/4 full. Bake at 425°F/220°C for 4-5 minutes, then reduce to 350°F/175°C WITHOUT opening the door. Bake 7-10 more minutes — start checking at 7 minutes, they cook fast! Toothpick should come out with just a few moist crumbs. Cool in pan 5 min, then rack. RS3 boost: refrigerate 12+ hours sealed before eating.
Troubleshooting Guide
Overbaked/Dry Minis
Mini muffins bake MUCH faster than standard. Start checking at 7 minutes after the temperature drop. They should be barely set in the center — they firm up as they cool.
Uneven Sizes
Use a small cookie scoop or tablespoon measure to portion batter evenly. Each mini should get about 35-40g of batter for consistent baking.
Stuck to Pan
Tigernut flour has natural oils but these can still stick. Use silicone mini muffin molds for the cleanest release, or grease well with coconut oil.
Soft/Undercooked Center
If using two separate 12-cup pans, rotate them halfway through the second bake stage. Oven hot spots affect minis more than full-size muffins.
Substitution Matrix
| Original | Swap With | Macro Impact |
|---|---|---|
| Rice Flour | Sorghum Flour | Slightly nuttier, similar macros |
| Tigernut Flour | Cassava Flour | Less fiber, more starch |
| Pea Protein | Hemp Protein | -1g protein, +1g fat per mini |
| Eggs | 2 Flax Eggs | Vegan, slightly denser |
| Plant Milk | Coconut Milk (carton) | Richer, +0.5g fat per mini |
| Applesauce | Pumpkin Puree | Same macros, earthy flavor |
Nutrition Facts
24 servings per container
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.