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Mediterranean Sunrise Pistachio-Orange Protein Muffin Recipe

These muffins are tender, moist, and packed with a refreshing and aromatic flavor. They avoid the dry, rubbery texture of many protein baked goods by using a combination of Greek yogurt, high-quality olive oil, and moisture-rich zucchini. They are perfect for a sophisticated breakfast, a post-workout snack, or a healthy afternoon treat.
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Prep Time 20 minutes
Cook Time 20 minutes
Servings: 12 Muffins
Calories: 240
Ingredients Equipment Method Notes

Ingredients
  

Dry Ingredients:
  • 1 cup ~120g Whole Wheat Pastry Flour or White Whole Wheat Flour
  • 1 cup ~96g Vanilla or Unflavored Whey/Casein Blend Protein Powder*
  • ½ cup ~50g Almond Flour
  • 2 tsp Baking Powder
  • ½ tsp Baking Soda
  • ½ tsp Ground Cardamom
  • ¼ tsp Ground Cinnamon
  • ¼ tsp Fine Sea Salt
Wet Ingredients:
  • 1 cup ~245g Plain Full-Fat (5%) Greek Yogurt
  • ⅓ cup ~80 ml High-Quality Extra Virgin Olive Oil
  • ⅓ cup ~80 ml Maple Syrup or Honey
  • 2 large Eggs at room temperature
  • 1 tsp Vanilla Extract
  • Zest of 1 large Orange about 2 tablespoons
  • Juice of ½ large Orange about 2 tablespoons
Fold-Ins & Topping:
  • 1 cup ~150g Finely Grated Zucchini, excess water squeezed out**
  • ⅔ cup ~80g Raw, Unsalted Pistachios, roughly chopped, divided
Optional Orange Glaze:
  • ¼ cup Powdered Monkfruit Sweetener or Powdered Sugar
  • 1-2 tsp Fresh Orange Juice

Equipment

  • Standard 12-cup muffin tin
  • Paper or silicone muffin liners
  • Large mixing bowl
  • Medium mixing bowl
  • Whisk
  • Spatula
  • Box grater or food processor for zucchini

Method
 

  1. Preheat and Prep: Preheat your oven to $375^{circ}$F ($190^{circ}$C). Line a 12-cup muffin tin with paper or silicone liners.
  2. Combine Dry Ingredients: In a large mixing bowl, whisk together the whole wheat pastry flour, protein powder, almond flour, baking powder, baking soda, cardamom, cinnamon, and salt. Whisking thoroughly ensures the leavening agents are evenly distributed, which helps the muffins rise properly.
  3. Combine Wet Ingredients: In a separate medium bowl, add the Greek yogurt, olive oil, maple syrup, eggs, vanilla extract, orange zest, and orange juice. Whisk until the mixture is smooth and emulsified. The orange zest is key, so don't skip it!
  4. Grate and Squeeze Zucchini: If you haven't already, grate your zucchini. Place the shreds in the center of a clean kitchen towel or several paper towels. Gather the ends and twist firmly to squeeze out as much liquid as possible. You should be left with a compact ball of zucchini pulp.
  5. Combine Wet and Dry: Pour the wet ingredients into the large bowl with the dry ingredients. Using a spatula, gently fold the mixtures together until they are just combined. There may still be a few small flour streaks. Do not overmix, as this will develop gluten and result in tough, dense muffins.
  6. Fold in the Good Stuff: Add the squeezed zucchini and half ⅓ of the chopped pistachios to the batter. Gently fold another 2-3 times until they are just incorporated.
  7. Fill Muffin Cups: Divide the batter evenly among the 12 prepared muffin cups. They will be quite full, about ¾ to the top.
  8. Add Topping: Sprinkle the remaining ⅓ cup of chopped pistachios evenly over the tops of the muffin batter.
  9. Bake: Place the muffin tin in the center of the preheated oven. Bake for 18−22 minutes. The muffins are done when they are golden brown on top and a wooden toothpick inserted into the center of a muffin comes out clean or with a few moist crumbs attached.
  10. Cool: Let the muffins cool in the tin for 5-10 minutes before transferring them to a wire rack to cool completely. Allowing them to cool completely is important for the texture to set.
  11. (Optional) Prepare and Apply Glaze: Once the muffins are completely cool, whisk together the powdered sweetener/sugar and 1 tsp of orange juice. If it's too thick, add more juice, a tiny drop at a time, until you have a drizzling consistency. Lightly drizzle the glaze over the tops of the muffins.

Notes

Baker's Notes & Tips

 
  • Choosing a Protein Powder: A whey/casein blend is highly recommended for baking as it retains moisture better than 100% whey, which can become dry and rubbery. If you only have whey, you may need to add an extra tablespoon or two of Greek yogurt. A good quality vanilla flavor will complement the orange nicely.
  • The Zucchini Secret: You will not taste the zucchini at all. Its sole purpose is to provide incredible moisture that counteracts the drying effect of protein powder. Squeezing the water out is non-negotiable, otherwise, the muffins will be too wet.
  • Don't Overmix!: This is the most critical rule in muffin making. Overmixing develops gluten strands, leading to a tough, chewy texture instead of a tender, crumbly one.
  • Storage: Store the muffins in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 5 days. Due to the yogurt and zucchini, they are best kept cool. They also freeze wonderfully for up to 3 months.
  • Flavor Variations:
    • Lemon-Poppy Seed: Swap orange zest/juice for lemon and add 1 tablespoon of poppy seeds.
    • Almond-Rosewater: Swap pistachios for sliced almonds and add tsp of rosewater to the wet ingredients for a more floral, Persian-inspired flavor.
    • Cranberry-Orange: Add cup of dried cranberries to the fold-ins for a classic holiday twist.