• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Well Dressed Kitchen

  • Home
  • ABOUT ME
  • Health Coaching
  • Recipes
    • Appetizers
    • Breakfast Foods
    • Chicken
    • Turkey
    • Seafood
    • Desserts
  • Contact Me
  • Meal Prep & Cooking Classes
    • Calendar
  • Shop

Gluten Free

Mini Banana Protein Muffins (Gluten Free)

November 20, 2019 by Rebecca Rosati

These mini muffins are naturally sweetened with very ripe bananas. I used Almond flour for a gluten free recipe. They are great for breakfast, a healthy snack, or even a late night treat with melted peanut butter. A clean eating recipe full of protein and naturally sweet — and these muffins don’t even taste healthy!

I am all about balance so when I am craving something sweet sometimes it’s nice to have recipes made with whole ingredients. I created this Banana Protein Muffin as a clean recipe that I can eat on the go for breakfast without the guilt.

For this recipe, I used PB Fit Powder and I use it in so many of my recipes. It gives that peanut butter taste we all love without all the calories and fat and provides 8 grams of protein per serving. Works great in baking and smoothies. You can use any flavor protein powder you like or even leave it out and add nuts for extra protein and flavor. I personally love the combination of banana and peanut butter together, definitely my fav!

I never let any food go to waste. The simplest and most underrated way to save money on food is to not ever let anything go to waste. I don’t eat a lot of bananas, but I love baking with them and having them for smoothies, so I never let me go to waste. I allow my bananas to fully ripen on the counter. When the skin is browned I throw them in the freezer, skin on, and allow them to thaw out when I use them for baking. I also take a few bananas, remove the skin, slice them, place in plastic freezer safe bags for quick access when making smoothies.

WHAT I LOVE ABOUT THIS RECIPE:

  1. Gluten Free – made with Almond flour for a gluten free, clean recipe!
  2. They are easy to grab on the go!  
  3. Enjoy any time of day – Breakfast, snack, top with peanut butter to fulfill that late night craving.
  4. Naturally Sweet – Really ripe bananas add sweetness and moisture.
  5. Make ahead of time as part of your meal prep – The muffins will last all week-long. Simply place them in a plastic bag, seal, and store at room temperature for up to 5 days. To freeze muffins, wrap them tightly in heavy foil or place them in freezer bags, and freeze for up to 3 months.

Mini Banana Protein Muffins (Gluten Free)
 
Author: The Well Dressed Kitchen
Recipe type: Breakfast
Prep time:  10 mins
Cook time:  20 mins
Total time:  30 mins
Save Print
Ingredients
  • 4 scoops peanut butter Protein Powder
  • ¾ cup almond flour
  • 1 tbsp ground flax (optional)
  • ½ tsp. baking soda (gluten-free, made from corn-starch)
  • ¼ tsp. salt
  • ¾ cup unsweetened almond milk
  • 2 very ripe bananas, mashed
  • 3 tbsp avocado oil (or coconut oil)
  • 1 egg
  • 1 tbsp maple syrup
  • ½ tsp. vanilla extract
  • 1 tbsp crushed nuts (optional, for topping)
  • Coconut oil spray
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a large mixing bowl, combine protein powder, almond flour, ground flax (if using), baking soda, and salt; stir to combine.
  3. In a separate medium mixing bowl, mash bananas and add almond milk, avocado oil, egg, maple syrup, and vanilla; stir to combine.
  4. Add wet ingredients to dry ingredients and mix well.
  5. Spray a mini muffin tray with coconut oil spray and evenly distribute the batter among the cups. Sprinkle with crushed nuts, if using.
  6. Bake for 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
  7. Store in airtight container for up to 7 days.
3.5.3251

 

YOU MAY ALSO LIKE…

CRANBERRY, NUT, AND CHOCOLATE QUINOA ENERGY BARS

Cranberry, Nut, and Chocolate Quinoa Energy Bars

PUMPKIN SPICE GRANOLA + PECANS AND PUMPKIN SEEDS

Pumpkin Spice Granola

THANK YOU FOR FOLLOWING ALONG!

XOXO, REBECCA ROSATI @THE WELL DRESSED KITCHEN 💗

Filed Under: Baking, Breakfast Foods, Desserts, Gluten Free, Meal Prep, Muffins, Snacks Tagged With: Banana, Breakfast, gluten free, Muffins, protein, protein mini muffins, Protein Muffins

Why I Am Doing a 30-Day Green Smoothie Challenge

September 23, 2019 by Rebecca Rosati

I am starting a 30-Day Smoothie Challenge on Monday, Sept. 30 – I invite anyone to participate, I am looking for people to join me for support and motivation. This  is all about making green smoothies a part of your lifestyle. All you do is drink at least one green smoothie per day. Keep eating regular meals, this is an effort to increase your fruit and veggie intake, no special ingredients or supplements required.

What is the Green Smoothie Challenge:

I am doing the challenge through Simple Green Smoothies. You drink at least one green smoothie a day for the next 30 days…and you can do whatever it takes to make that happen for you. Simple Green Smoothie put together a whole guide of tips and tricks, provides the grocery list for each week, and gives you a recipe for each of the weekdays. This challenge allows you to “freestyle” on the weekends. I plan to pick two of my favorites smoothies for the week and make those for the weekend. Or maybe get creative and use leftover ingredients to come up with my own recipes. Each recipe makes 1 serving, so if you’re doing this challenge with someone else in your household then be sure to double the shopping list and recipes when blending!

Reasons For My 30 Day Smoothie Challenge:

  1. Adding more fruits and veggies into your lifestyle: This 30-Day Smoothie Challenge is all about making green smoothies a part of your lifestyle. Most importantly for me this is not a diet. I don’t believe in diets, they never work because it’s not sustainable. I want to include more types of fruits and veggies in my life and I want to encourage other people to do the same.
  2. Feel better by Eating Better: Some of the results you can expect during this challenge  – more energy, boost your immune system, clearer skin, better mood, lose some weight, and less time in the kitchen.
  3. Challenges Motivate Me: I am the type of person that when I put my mind to something or set a goal, I won’t give up and I make it happen. I am also very competitive by nature so when there is a challenge I am ALL in. It’s always better to do something in a team versus alone so I hope having a small group to motivate each other and keep us going will help. We can post pics, tips, and tricks on social media to send motivation each day. I am a bit nervous about the commitment of posting a new smoothie picture each day for a whole month, but I think this challenge will help spark more creativity.
  4. Instagram is many people’s favorite social media platform. Starting an Instagram challenge not only builds your presence, but gives people an incentive to interact more with your brand and create a stronger community. I want to build more trust and connect with my readers to build more of a camaraderie.

If you want to join the Smoothie Challenge follow these steps:

  1. Purchase your Smoothie Guide: Through Simple Green Smoothies, here is the link: For a limited time the guide is available for only $17 (normally $35). Click here to purchase Smoothie Guide!!!
  2. Take pics and use these Hashtags in ALL your pics and posts:     #thefitnessfoodgals #localfitnessandfood  #girlsthatdrinksmoothies #simplegreensmoothies @thewelldressedkitchen @karas_fit_squad

  3. Watch this video for more details, tips and tricks.

Swap to a reusable straw versus plastic. I drink my smoothies with Mermaid Straws!! They are stainless steel, eco-friendly, fun & stylish! Shop the straws HERE!!! And use my coupon code for 10% off you entire purchase: TWDK10

TRY MY RECIPES:

Simple Avocado Toast

Avocado Caprese Toast + Balsamic Drizzle

THANK YOU FOR FOLLOWING ALONG! XOXO, BECCA @ THE WELL DRESSED KITCHEN! 💗

Nutrition Disclaimer

Filed Under: Breakfast Foods, Drinks, Food For Thought, Gluten Free, How To, Meal Planning, Meal Prep, Smooties, Snacks, Vegan Tagged With: 30 Day Smoothie Challenge, green smoothie, Green Smoothie Challenge, Morning Smoothie, Smoothie, smoothie challenge, smoothie recipe, smoothies

Sweet Potato & Kale Soup

February 17, 2019 by Rebecca Rosati

Beans, Kale, and Sweet Potato make for a hearty, satisfying soup. This Sweet Potato and Kale Soup is one of my new favorites and I hope it will be yours too!

Hearty Sweet Potato and Kale Soup

As soon as the temperature really starts to drop, soup and chili is all I want to eat. They are warm, filling and generally quick and easy to make. 

My meal prep routine in the warmer months is typically a lot of salad and grain bowls. So come winter time I make some slight adjustments. Instead of whisking up vinaigrettes and tossing together bowls of green and fresh veggies, I start cooking larges batches of soup to freeze and eat later. 

Soups are the perfect option for freezer meal prep because soup stays good in the freezer for months. When you come home on a busy weeknight and you want a quick and nutritious meal all you have to do is defrost a serving in the microwave or in a pot on the stove… and just like that, you have a hearty, warm meal that is ready to eat in just a few minutes. 

*TIP* Noodle soups don’t freeze well because they get soggy and overcooked if frozen and defrosted. 

My Sweet Potato and Kale soup will freeze well and is perfect for adding to your meal plan. Make a few batches at once and enjoy quick, cozy leftovers all winter long.

Why I love this Soup:

  1. This Healthy soup recipe is vegetarian, vegan and gluten free.
  2. Perfect for meal prep and freezes well.
  3. Hearty and flavorful this soup is full of sweet potatoes, kale, and beans. 
Sweet Potato & Kale Soup
 
Author: The Well Dressed Kitchen
Prep time:  10 mins
Cook time:  25 mins
Total time:  35 mins
Save Print
Beans, Kale, and Sweet Potato make for a hearty, satisfying soup. This Sweet Potato and Kale Soup is one of my new favorites and I hope it will be yours too!
Ingredients
  • 2 to 3 large sweet potatoes (roughly 3 cups cubed)
  • 4 cups Kale, roughly chopped (about 3 ounces)
  • 1 large yellow onion, diced
  • 4 garlic cloves, minced
  • 1 15-ounce can black beans, drained and rinsed
  • 2 tablespoons olive oil
  • 2 teaspoons dried oregano
  • 11/2 teaspoons cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • ⅛ to ¼ teaspoon cayenne (optional)
  • ½ teaspoon salt
  • 1 quart (4 cups) SimplyNature Organic Vegetable Broth
  • 3 green onions
  • 1 lemon, juice of
Instructions
  1. Dice sweet potato into cubes and set aside. Dice the onion and mince the garlic. Drain and rinse the beans.
  2. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the onions and sauté a few minutes, until translucent. Reduce the heat to medium, add the garlic, oregano, cumin, garlic powder, black pepper, and cayenne (optional), and sauté for 30 seconds. Stir in the sweet potatoes, then add the vegetable broth, beans, and salt and bring to a slight boil.
  3. Once boiling, reduce to a simmer and simmer 15 minutes until the sweet potato is tender. While simmering, roughly chop the kale and thinly slice the green onion.
  4. When the sweet potatoes are tender, remove from the heat and stir in the kale, green onions, and lemon juice. Allow to cool slightly before serving. Taste, and if desired add additional salt, to taste. Serve garnished with fresh parmesan cheese and a small dollop of Greek yogurt or sour cream (optional).
3.5.3251

 

More Soup Recipes…

White Bean Chili
White Bean Soup
Easy Homemade 30 Minute Chicken Tortilla Soup

Chicken Tortilla Soup 

DID YOU MAKE THIS RECIPE?

Tag @thewelldressedkitchen on Instagram and hashtag it #thewelldressedkitchen 

Filed Under: All Foods, Crock Pot, Dinner, Everyday Meals, Food For Thought, Gluten Free, Lunch, Meal Planning, Meal Prep, Slow Cooker, Soups, Vegan, Vegetarian Tagged With: black beans, crock pot, gluten free, healthy, Healthy Soup, hearty soup, Kale soup, Meal Prep, slow cooker, Soup, soups, Sweet Potato, sweet potato soup, vegan, vegetarian

  • Go to page 1
  • Go to page 2
  • Go to page 3
  • Go to Next Page »

Primary Sidebar

Meet The Well Dressed Kitchen

Hi! My name is Becca and I am a lover of all things food, nutrition and fitness. I am flattered you came to my page. I created The Well Dressed Kitchen to inspire you to make healthier decisions in the kitchen and appreciate healthy food can be quick and delicious!

To learn more about me, click here →

Subscribe and Receive Free Meal Prep Lunch Guide…Click Photo or HERE!!!

 

Don't Miss A Recipe...

Subscribe To Receive Recipes By Email
* = required field

powered by MailChimp!

What is Intuitive Eating

10 Tips To Help You Find A Healthy Balance Through COVID-19

Find Clarity and Change Your Life – The Power of Intention

Select Meal Type

Archives

COPYRIGHT

I love it when you share! Please keep in mind that all images and text on this site are the property of The Well Dressed Kitchen. Feel free to use a few photos provided and include a link back to my original post. Please do not remove any watermarks, crop, or edit any of my images without first obtaining written permission from me. Pinning is always welcome and appreciated! Thank you!

Footer

Follow on Instagram

Copyright © 2023 The Well Dressed Kitchen