Healthy Microwaveable Apple Pie Quinoa Flake Protein Muffin

Winter break is so close I can almost taste it, but boy am I busy!  Should I be surprised?  No, I’m in college and finals are right around the corner.  I feel like everyone is running around like a hamster on a wheel.  You know the kind, the oh-my-gosh-I-have-three-exams-tomorrow-how-will-I-EVER-survive-the-world-is-coming-to-an-end-because-my-coffee-mug-is-empty-why-why-WHYYY-*head clunks on desk*-*snores* kind.

But I’m feeling pretty chill (except I agree with the oh-my-gosh-my-coffee-mug-is-empty part).  Do you wanna know why?  I’m coping with the suddenly drastic (and totally excessive) amount of schoolwork due to:

1.  Coffee (duh)

2.  Easy peasy microwave “bakes!”  Especially this 100% delicious and nutritious Apple Pie Quinoa Flake Protein Muffin  :)

Healthy Microwaveable Apple Pie Quinoa Flake Protein Muffin

Soft, moist, sweet and cinnamon-y, this muffin is filled with healthy fats, fiber, protein and complex carbohydrates to provide sustained energy and steady blood sugar levels throughout the day so I can focus in class and party hard later…  juuuust kidding! and complete all of my assignments.

Healthy Microwaveable Apple Pie Quinoa Flake Protein Muffin

It helps tremendously to enjoy a decadent-tasting dessert for breakfast on mornings where I am crunched for time.  I feel happy, calm, energized, full and satisfied for a full day of work.  With such a quick and easy recipe, you will be too!

Healthy Microwaveable Apple Pie Quinoa Flake Protein Muffin (no sugar added, gluten free, vegan)

Yield: one serving


  • 7g (1 tbs) Ground Flaxseed
  • 3/4-1 tsp Apple Pie Spice (to taste; or cinnamon)
  • 4 packets Truvia (or sweetener of choice)
  • 1/8 tsp Salt
  • 1/2 cup Unsweetened Vanilla Almond Milk
  • 62g (1/4 cup) Unsweetened Applesauce
  • 15g (1.5 tbs) Unflavored or Vanilla Brown Rice Protein Powder (I used NutriBiotic)
  • 51g (1/2 cup) Quinoa Flakes


  1. Spray a 5" baking dish with cooking spray.
  2. In a medium-sized bowl, stir together the flax, apple pie spice, truvia and salt.
  3. Stir in the almond milk and applesauce.
  4. Stir in the protein powder, then stir in the quinoa flakes.
  5. Pour batter into the prepared dish and microwave for ~5 minutes, or until surface springs back when tapped. Let cool slightly, then dig in!


Some delicious toppings include: your fav nut butter, diced apples, pure maple syrup, raisins, whipped cream (I used Soyatoo Rice Whip), a dash of apple pie spice or cinnamon, a sprinkle of sucanat, crumbled pecans or walnuts, etc...

This recipe is: sugar free, low fat, high fiber, high protein, gluten free, vegan!

Wow, what a balanced breakfast!  With only 330 calories, 7g of healthy fats, 8g of fiber and 21g of protein you are almost guaranteed to feel full for hours.  Personally, I like eating a higher calorie breakfast because it keeps my hunger at bay until I am finished with my morning classes so I top my Apple Pie Quinoa Flake Protein Muffin with some Homemade Almond Butter or Cinnamon Raisin Peanut Butter.  Deeeelicious   :)

Healthy Microwaveable Apple Pie Quinoa Flake Protein Muffin

You’ve gotta try this recipe for yourself.  You will fall in love.



Like this recipe?  Then you’ll LOVE the DIY Protein Bars Cookbook!  With 48 dessert-like protein bar recipes, full-color pages and photos for every recipe, you’ll never think twice about buying protein bars from the store again.  See this page for more information on the book, including the Table of Contents, some sneak peaks and sample images.

DIY Protein Bars Cookbook – Jessica Stier of Desserts with Benefits

Order it from Amazon here!

Labels: Apple, Applesauce, Breads-and-Muffins, Breakfast, Brown-Rice-Protein, Eggless, Flax, Gluten-Free, High-Fiber, High-Protein, Low-Fat, Microwave-Baked, Nutrition-Label, Quinoa-Flakes, Single-Serving, Sugar-Free, Vegan

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Comments (14)

  1. Abbie @ Needs Salt: November 26, 2013

    I can’t get over how awesome this is. Seriously.
    21 grams of protein! And all that fiber, too.. definitely a balanced breakfast. Plus it looks totally delicious!

  2. dessertswithbenefits: November 26, 2013

    Awww thanks Abbie!! 😉

  3. Helen: November 28, 2013

    Can I just use quinoa or are quinoa flakes something else?

  4. dessertswithbenefits: November 28, 2013

    Quinoa flakes are very similar to quick-cooking oats so I wouldn’t recommend using quinoa… precooked quinoa might work in this recipe, however, it won’t hold up like a muffin. It would probably turn out like baked oatmeal but more crumbly. Delicious, just crumbly 😉

  5. Chloe: December 7, 2013

    Is the protein powder just for nutritional benefit or is it necessary to the mufins structure?

  6. dessertswithbenefits: December 8, 2013

    The protein powder adds both structure and protein/nutrition to the recipe. If you don’t have the protein powder, you can most likely replace it with 1.5 tbs oat flour or 2 tbs quinoa flakes :)

  7. Julie: April 22, 2014

    Ok, this was yummy, yum-o.

  8. dessertswithbenefits: April 23, 2014

    YAY I’m glad you liked it! :)

  9. Purplecat: August 12, 2014

    It’s not sugar free…applesauce has sugar and even the nutrition label you posted has sugar on there. Just frustrating because it is misleading. Otherwise, sounds like a tasty little recipe.

  10. Jin: August 13, 2014

    I’m going to use real sugar or agavae nectar. About much does 4 packets of stavia equate to?

  11. dessertswithbenefits: August 14, 2014

    In the baking world, “sugar free” means no added sugar (white sugar, brown sugar, evaporated cane juice, corn syrup, HFCS, etc).
    To some, “sugar free” means no refined sugar, so honey or maple syrup is okay, but on this blog “sugar free” means no added dry AND wet caloric sweeteners added.
    Really though, there are natural sugars in everything. Even broccoli! There isn’t really such thing as 100% sugar-free fruit because of the natural sugars, but this recipe is added sugar free :)

  12. dessertswithbenefits: August 14, 2014

    4 packets has the same amount of sweetness as 2.5 tablespoons of sugar. I would recommend using half sugar and half agave :)
    I hope you like the recipe!!

  13. rafif: September 7, 2014

    hi looks v delicious. can we replace applesauce by fresh apple juice?

  14. dessertswithbenefits: September 8, 2014

    I’m afraid apple juice won’t work in place of the applesauce.
    Though, you could try canned pumpkin puree, mashed bananas or maybe even pureed blueberries instead :)
    Hope you like the recipe!

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