These healthy mini Pecan Muffins are one of the best grab-and-go snack ideas for GLP-1 users! Packed with high-protein vanilla whey protein and fiber-rich pecans, they support weight loss while keeping blood sugar levels steady. Made with whole wheat flour for extra fiber and naturally sweetened with cinnamon applesauce and dates, these muffins fit seamlessly into a GLP-1 high-protein low-carb diet.
We make getting more protein into your diet easy! Try any of our high protein breakfast recipes or high protein snack recipes to fuel you up.
These muffins are a healthy choice for a high-protein, GLP-1 friendly diet. They use whole wheat flour for fiber, are sweetened naturally with dates and applesauce, and are low in sodium (76mg per serving). This combination helps support steady blood sugar and weight management goals. For more ways to learn how to follow a GLP-1-friendly diet, check out our helpful guidelines, tips, and recipes.
This recipe has 217 calories for two mini muffins. While pecans are energy-dense, these muffins balance calories with high protein (10g) and fiber (4g), making them a nutrient-dense snack.
It depends on the ingredients. Many store-bought muffins are high in sugar, unhealthy fats, and calories. These healthy muffins are designed for weight loss support, as they are high in protein and fiber to help you feel full longer and fit a GLP-1 friendly diet.
The healthiest muffins are typically those made with whole grains (like the whole wheat flour here), are high in protein and fiber, low in sodium, and use natural sweeteners or minimal added sugar.
For this recipe, the applesauce and the milk-soaked dates add significant moisture. To keep them fluffy, be careful not to overmix the batter once you combine the wet and dry ingredients (mix just until combined, about 30 seconds).
If you need a substitute for pecans, walnuts or almonds are a great 1-to-1 swap. For a nut-free version, you could try using sunflower seeds or pumpkin seeds (pepitas) for a similar texture.
If you enjoyed these high-protein pecan muffins, you'll love our other recipes designed to be GLP-1 friendly. Explore these healthy breakfast and snack ideas to keep you fueled and satisfied while supporting your wellness goals.
Keep your healthy baking streak going with these delicious and easy-to-make recipes. From naturally sweetened blueberry muffins to other healthy snacks, these treats are perfect for a heart-healthy lifestyle.
Recipe yields 12 servings
Preheat oven to 350°F. Spray a mini-muffin pan with nonstick cooking spray or line it with mini-muffin paper liners.
In a small pot, bring milk to a gentle boil. Carefully add the chopped dates to the boiling milk. Remove the pot from heat and let milk cool.
In a large bowl, mix flour, protein powder, granulated sugar, brown sugar, baking powder, salt, chopped pecans, and chia seeds.
Add the egg, applesauce, and the cooled date mixture (including the milk) to the bowl. Using a hand mixer, beat everything together on medium speed for about 30 seconds, until well combined.
Spoon the batter into the muffin cups, filling each about ⅔ full. Gently press a pecan half onto the top of each muffin. Bake for 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
Let the muffins cool for a few minutes before removing them from the pan. Store muffins in an airtight container at room temperature for up to 4 days, or in the freezer for up to 3 months.
Chopped walnuts or almonds can be used as a direct substitute. For a nut-free version, try using pumpkin seeds (pepitas) or sunflower seeds.
This recipe was developed with vanilla whey protein. Using a different type (like casein or a plant-based blend) may affect the final texture and moisture.
You can use regular whole wheat flour or all-purpose flour, but this may change the carbohydrate count.
You can replace the 3 Tbsp of applesauce with 3 Tbsp of mashed ripe banana for a different flavor.