Allergy Friendly Protein Muffins

A Southern girl cooking without dairy and cream?! Surprise! It can happen! My son has always had an allergy to dairy (and soy- which is in EVERYTHING). I had to reprogram the way I cook for us, but it has been so worth it for our family. We eat much better than we did before Lincoln was born.

These muffins have become our favorites! They’re SOY FREE, DAIRY FREE, GLUTEN FREE, REFINED SUGAR FREE and can easily become VEGAN.

*these do contain nuts! You can substitute almond milk for coconut milk and cocoa powder for the powdered peanut butter to make nut free


  • 2 c. Old fashioned oats (gluten free)
  • 3 Tbsp flax meal
  • 3 Tbsp chia seeds
  • 2 Tbsp chocolate powdered peanut butter
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 2 tsp baking powder
  • 2 ripe bananas (mashed)
  • 2 eggs ( can be substituted for 1/2 c of applesauce)
  • 3 Tbsp honey (can be substituted for agave nectar if vegan)
  • 1 tsp vanilla
  • 3/4 c almond milk
  • 1/2- 3/4 c add in of your choice ( we love raisins, blueberries or chocolate chips)


Pulse flax, chia seeds, powdered peanut butter and 1 cup of the oats in a food processor until it makes a “flour”

Combine remaining dry ingredients with “flour” in a large bowl

Add in all remaining ingredients. Allow mixture to rest for 10 mins before scooping into muffin tin

Scoop mix into lined muffin tin and bake at 350 for 20 mins.


Author: Frankly Frazzled

Welcome to Frankly Frazzled, a place where I share all my crazy ideas that I try to make come to life. I'm a stay at home mom that loves a good project. I would love to live in a Restoration Hardware world, but I'm more on a Target budget... but like the "I can only stay on the outer perimeter and not venture in the aisles" budget. Enter DIYs- a way to make me feel like Chip AND JoJo. On top of doing projects, I also have to keep my son alive and keep myself from being mistaken for a homeless person. So, keep an eye out for easy recipes and quick getting ready hacks.

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