Healthy Flourless Sticky Cinnamon Bun Muffins

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A healthy, light and fluffy muffin recipe which tastes like a sticky cinnamon bun but without any of the added sugars or fats in traditional buns! These flourless muffins are packed full of protein, fiber and take less than 15 minutes to whip up- Naturally gluten-free, vegan and sugar-free, it’s the perfect healthy snack to enjoy! 

Healthy Flourless Sticky Cinnamon Bun Muffin recipe- Delicious, quick, easy and protein packed muffins, No butter, flour, oil or added sugars! {vegan, gluten-free, high protein}

Happy Wednesday! 

To be honest, I’m kind of excited for the weekend as I’ve got NOTHING planned. I’ve been feeling pretty burnt out from a number of things and stress has been through the roof. This weekend = Sleeping, eating and not allowing my pillow leave my side. 

Before we get into today’s post- One of my best blogging friends, Meg (who you’d know from her epic blog, Clean Eats Fast Feets AND when she also helps host this epic party!) has finally brought back one of the first link-ups I ever participated in when I first started blogging- The Week in Review. I loved recapping my week and weekend activities in one post and linking up and reading through everyone else’s posts like a novel. So come this Monday, I can’t wait to swap out my bed time novel with a slew of Week In Reviews to catch up on! 

Let’s get onto the eats AND today’s epic recipe!

Healthy Flourless Sticky Cinnamon Bun Muffin recipe- Delicious, quick, easy and protein packed muffins, No butter, flour, oil or added sugars! {vegan, gluten-free, high protein}

For today’s day of eats, I thought I’d showcase a full day of meals using Udi’s products in one form or another. Unlike other gluten-free products I’ve tasted (don’t even get me started on some which make me think cardboard sounds appealing….), Udi’s range are delicious and flavorful and often my preferred choice. 

 

Breakfast- My favorite Udi’s Cinnamon Raisin bread topped with butter and a 3 egg + spinach scramble. It was visually unfortunate but delicious.

Snack- If you are shooting healthy flourless sticky cinnamon bun muffins, two one will accidentally fall into your mouth. Right? right. 

Lunch- I wasn’t too hungry as I ate half the photoshoot, so I went light and fresh- Two slices of Udi’s Rye Bread with mashed avocado.  

Snack- Cottage cheese with homemade sugar-free caramelised nuts and Udi’s granola. 

Dinner- Homemade pizza using a Udi’s Pizza Crust topped with pesto, prosciutto, baby spinach and zucchini. 

Pre bed snack- Um. Balls. Balls. Balls. Balls. I had one cake batter bite and one peppermint mocha bite. Sorry, Meg and J. That’s why 2 were missing from the batch. 

Healthy Flourless Sticky Cinnamon Bun Muffin recipe- Delicious, quick, easy and protein packed muffins, No butter, flour, oil or added sugars! {vegan, gluten-free, high protein}

I’ve made it a point to ensure all my recipes are completely gluten-free and today’s recipe is no different. These healthy flourless sticky cinnamon bun muffins are totally coat-tailing the recent sticky cinnamon trend I’ve been on lately. It started with the sticky cinnamon roll batter oatmeal then came the sticky cinnamon roll BAKED oatmeal. Did you know prior to this I was also on a sticky cinnamon roll/bun kick? Yep. The cinnamon bun oatmeal and the cinnamon roll waffles. It’s time for muffins to have their shining glory so I present- Healthy Flourless Sticky Cinnamon Bun Muffins. 

Healthy Flourless Sticky Cinnamon Bun Muffin recipe- Delicious, quick, easy and protein packed muffins, No butter, flour, oil or added sugars! {vegan, gluten-free, high protein}

These Healthy Flourless Sticky Cinnamon Bun Muffins are actually a marriage of two of the above recipes- The cinnamon bun pancakes (the muffins) and the sticky cinnamon roll oatmeal (the glaze). These are the perfect quick and easy healthy snack to have on hand as they take barely any time to prep and make! They are packed full of protein, fiber and with no flour, butter or oil used! Naturally vegan and gluten-free, it’s also completely sugar-free too! 

HACK! These healthy flourless sticky cinnamon bun muffins are AMAZING warmed up and topped with fresh cinnamon roll glaze- So….make some extra!

Healthy Flourless Sticky Cinnamon Bun Muffin recipe- Delicious, quick, easy and protein packed muffins, No butter, flour, oil or added sugars! {vegan, gluten-free, high protein}

Healthy Flourless Sticky Cinnamon Bun Muffin recipe- Delicious, quick, easy and protein packed muffins, No butter, flour, oil or added sugars! {vegan, gluten-free, high protein}

Healthy Flourless Sticky Cinnamon Bun Muffins
A healthy, light and fluffy muffin recipe which tastes like a sticky cinnamon bun but without any of the added sugars or fats in traditional buns! These flourless muffins are packed full of protein, fiber and take less than 15 minutes to whip up- Naturally gluten-free, vegan and sugar-free, it's the perfect healthy snack to enjoy!
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For the muffins
  1. 1/4 cup gluten free oat flour
  2. 3/4 cup coconut flour, sifted
  3. 1/4 cup granulated sweetener of choice (I used a stevia blend)
  4. 2 scoops protein powder (I used a vegan blend and a casein blend)
  5. 1 T Saigon cinnamon
  6. 1 tsp baking powder
  7. 1/2 tsp baking soda
  8. 1 cup liquid egg whites (or 2 flax eggs)
  9. 3/4 - 1 cup dairy free milk of choice + dairy free milk of choice*
For the Cinnamon Bun Glaze
  1. 2-3 T coconut butter, melted
  2. 1 T granulated sweetener of choice
  3. Dairy free milk to thin out
  4. cinnamon for dusting
For the protein packed Cinnamon Bun Glaze
  1. 1-2 scoops of vanilla or cinnamon protein powder
  2. Dairy free milk to thin out
  3. Cinnamon for dusting
Instructions
  1. Preheat the oven to 350 degrees and grease a 12 muffin tray with oil and set aside.
  2. In a large mixing bowl, combine the coconut flour, oat flour, baking powder, baking soda, cinnamon, granulated sweetener and protein powder and mix well.
  3. In a small bowl, whisk together the egg whites and vanilla extract and add it to the dry mixture. Add the dairy free milk, 1/4 cup at a time, until a thick batter is formed.
  4. Pour the batter into the greased muffin tray until 3/4 of the way full and bake in the oven for 12-15 minutes, or until the tops come out golden and a toothpick comes out clean from the centre.
  5. Allow the muffins to cool completely before topping with the glaze.
  6. Prepare your cinnamon bun glaze by whisking all ingredients in a small bowl.
Notes
  1. * Depending on the protein powder you use, you may need more dairy free milk. Play it by ear and adjust accordingly
  2. I do not recommend using whey protein, as the results will be quite dry as opposed to a brown rice or casein blend.
  3. These muffins are freezer friendly.
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Your turn! Let’s see what you’ve been eating! 

What is your favorite kind of muffin?

What is the best thing you’ve eaten lately?

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Categories:

Clean eating diet food Healthy Gluten Free Recipes Healthy Vegan Recipes recipe What I ate Wednesday

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Comments

79 thoughts on “Healthy Flourless Sticky Cinnamon Bun Muffins”

  2. I could barely concentrate on what you wrote after the image of this muffin smacked my retina! I need to go home now and make muffins! ASAP!
    Perfect weekend plans! Do it! You deserve it!

    Reply

  6. I have never met a sticky bun I didn’t like! Must try these…they look absolutely scrumptious! I might be getting one of those weekends too…I’m headed to Florida for my mom in law’s 75th, a girl’s weekend. I’m looking forward to a little rest and relaxation!

    Reply

  9. I jjust love when I have all the ingredients in my kitchen! I hope mine turn out as pretty as yours… Out of pure curiosity, how often do you make a recipe before sharing it? I am so impressed by the # of recipes you turn out.
    Thanks for the link-up!

    Reply

    1. Hi Kate! I usually make a recipe 2-3 times, as I want the texture and taste to be right- I’d never post anything I’m not 100% happy with. This being my job means it’s an important aspect for me. I’m also lucky to have a few friends and a fellow blogger living closeby who are honest and open to taste test!

      Reply

  10. Oh man, those muffins looks great! The best muffin I had recently with a pumpkin muffin. It’s the season, right? This past week I had oysters, & I do love oysters, so I would say that’s the best thing I’ve had recently.

    Reply

  13. I hate how things that are in front of the camera just accidentally fall into my mouth, too! But then again, it’s a quality control thing, right? The ugly ones need to be eaten so they don’t jump into the picture with the pretty ones. It’s kinda of like a high school social scene gone wrong. 🙂 Seriously, though, I love cinnamon buns…so I’m pretty sure I would love these muffins, too!

    Reply

  14. I would love to have a lazy weekend coming up! I’ll have to wait until next weekend for that since I have work/homecoming this weekend. Hopefully some naps and netflix can help with your stress!

    I haven’t had a sticky bun in forever. I love banana nut muffins the best usually, but I’m now realizing it’s been really long time since I had any kind of muffin (like, months). I’d say it’s time to get baking, but we all know that only happens once a month and I already baked something in October, sooo…..lol

    Reply

  15. I can not wait to try this one:healthy&fiber ,protein packed&my fave=cinnamon!YOU!! My favorite muffin is (I make)peanut butter,oatmeal,banana and not to ever forget chocolate chips!the recipe needs to be healthified but the 3/4 cup honey makes this the most beautiful,silkiest batter I’ve ever seen. Found 20 yr ago and made 7 dozen then drove them into philly to hand out to volunteers and witness Olympic torch running thru;))))).I added real(oops) bacon last time EPIC!.willing to share for guidance to healthify…you can take all of the credit .M Susan.have a purrringcozy wknd.

    Reply

  16. Clean eating, portable cinnamon rolls? Be still my heart!
    I am also looking forward to nothing on the schedule this weekend, before 4 weekends back to back in class or working! It’s so important to recharge when we can. Hope you’re weekend is splendid!

    Reply

  20. I’m going to lose any last scrap of HLB status I had, but I hate cinnamon. I love Udi’s, however – I miss their GF bagels! Good luck trying to find GF products in Croatia, though…

    Reply

  29. I am a bit confused here……this recipe is called flour-less cinnamon muffins but there is both oat flour and coconut flour in the recipe. That is not flour-less. While they may be flour-less in the sense that there is no conventional wheat flour there is still a form of flour in them. They look delicious don’t get me wrong, but the recipe itself seems a bit misleading.

    Reply

    1. Hi Jamie! I do apologise for that oversight- When I say ‘flourless’, I did mean white flour free. I do consider oat flour to not be a standard flour on my blog- My other flourless recipes all use oats but no coconut/white flour.

      Cheers!

      Reply

  30. I’ve heard of udi’s everywhere! I would love to try their English muffins! Anyways, I laughed so hard at the balls reference! Gotta love the chocolate ones 😀 these muffins made me salivate so much! I can’t get over that glaze!

    Reply
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  36. Hi there,
    I am attempted to make these however when I started mixing the liquids you mention adding Vanillla extract, you don’t have the amount on your ingredients list. How much does this recipe call for?

    Reply

  37. These look great, but I have a couple of questions: how are they called flourless when the first ingredient is oat flour (still a grain)? And I see 1 cup egg whites can be substituted for 2 flax eggs? How is that possible? 2 flax eggs are the equivalent to 6 Tbs of moisture…no where near the 1 cup of egg whites. I know that coconut flour requires a lot more moisture to bake with. Just don’t want to have them flop. *I will be using a brown rice protein powder. Thanks.

    Reply

    1. Hi Katie! Thanks for this comment- I call (along with many other food bloggers/sites out there) any recipe which is based off oatmeal to be considered flourless- That’s how I’ve always approached my recipes and will continue to do so 🙂

      The vegan version only requires 2 flax eggs but does not come out as round and fluffy as the egg white counterpart.

      Reply
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  40. These look amazing. I am neither Vegan nor Gluten Free but would love to try these. However, and I have seen these in other recipes, what does “a scoop” of protein powder equate to in regular measurements? I don’t use any of these ingredients on a regular basis and will be going to my local bulk store to get them, so need to know what it is. Thanks in advance for any help!

    Reply

    1. Hi Rhonda! No worries at all- A scoop is typically 32-34 grams (based on the protein powders I’ve tested this with)- Seeing as you’ve mentioned you don’t follow a vegan or gluten free diet, I’d highly recommend Optimum Nutrition’s Casein protein powder- It works wonders with baking 🙂

      Reply
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