Low Carb High Protein Cinnamon Swirl Muffins {Gluten-Free}

When you’re trying to lean out AND maintain your muscle mass, diet can get a bit boring. Really boring.

There is only so many eggs, pieces of chicken and stalks of brocolli a person can eat before they want to throw in the towel and eat all the bread and pasta in site.



Or maybe that’s just me?

To be honest, things have been easy so far but that’s because I’ve had a lot of fun playing around in the kitchen.


The first time I cut carbs was when I trained for a figure competition…

It was horrible.

I was irritable, actually downright bitchy, frail, lethargic and just “blah”. I wasn’t giving my body the fuel it needed and it let me know.

This time around, I’m wiser. Thank goodness! I understand nutrition 100,000x better and I understand my body.

Plus, I know more foods than just eggs and chicken. Whoop!

So when a craving for donuts recently hit (thanks in part to listening to Girls Gone Wod Ep. 55 with Krissy Mae Cagney), I had a brainstorming session of what I could do to satisfy this craving before it turned ugly.

High Protein Gluten-Free Cinnamon Swirl Muffins

High Protein Gluten-Free Cinnamon Swirl Muffins

  • 1 Cup Cauliflower (cooked & cooled)
  • ¾ Cup Vanilla Protein Powder
  • ½ Cup PB2 (or other powdered peanut butter)
  • 3 Eggs
  • 1 Tbsp Coconut Oil
  • 4 Tsp Stevia (granules)
  • 1 Tsp Baking Powder
  • 2 Tbsp Ghee
  • 1 Tbsp Cinnamon
  1. Preheat oven to 350-degrees.
  2. Blend together cauliflower, protein, peanut butter powder, eggs, coconut oil, 3 tsp stevia, baking powder. Set aside.
  3. In a small bowl, melt ghee. Stir in cinnamon and remaining 1 tsp stevia.
  4. Pour main mix evenly into muffin trays. Add ½ tsp of cinnamon mix to each and stir with a toothpick for “swirls”.
  5. Bake for 8-10 minutes until slightly golden brown and cooked through.


Nutrition Info:

98 Calories — 3.5 g Carbs — 9.3 g Protein — 5.9 g Fat

Oh and did I mention, they’re delicious? The ghee-cinnamon swirl just takes it up a notch to keep a slightly buttery flavor that is to die for.

My donut craving is gone!

Additional Recipes You Might Love:

Cauliflower Flatbread


Gluten Free Acorn Squash Cranberry Cashew Muffins

#Glutenfree Acorn Squat Cranberry Cashew Muffins

Paleo Grapefruit Poppy Seed Muffins

#paleo grapefruit poppy seed muffins



What’s your favorite donut?

I love a classic glazed but can’t remember the last time I had one! Dan’s favorite is chocolate glazed… which I have never had!


  • itzyskitchen

    They look great! I cannot believe theres cauliflower in there!

  • They look awesome! This is probably a stupid question but where the heck to you find ghee in the store? I’ve heard of it but have no idea where to begin to look.

    • Not a weird question at all! I get my at Whole Foods or Earth Fare. It’s in the butter area, and sometimes they have some in the baking area around the oils.

      • Awesome! Thanks so much!

  • Rachel

    I’ve never used peanut butter powder before. Does this give it a peanut butter flavor? They look great! That might be a stupid question. Lol

    • It does have a peanut flavor, it’s awesome in shakes!

  • Caitlin Collins

    This is definitely the silliest question, but could you sub out cauliflower for something else you think? Maybe pumpkin or sweet potato? It’s something I never have in the house, but I have a bit of stevia and powdered peanut butter burning a hole in my pantry!

    • Yum, I’m not sure but it’s definitely worth a try! I think the sweet potato would taste best!

  • Cauliflower?!
    No way!
    This, I’ve got to taste!

  • Nikki Sibert

    What’s in the muffin that looks cut in half? Also what is the serving size for 98 cals?

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  • Kirsten Dangler

    Ok, be honest, how many of these do you down b4 you have satisfied that craving

  • Leighanna Sears

    I really don’t like peanuts/peanut butter, can the peanut butter powder be subbed for something else?

  • Misha

    I made these tonight and they were great! I noticed you mentioned to pour the main mixture, however, my mixture was more like a dough. I had to scoop it in rather than pour. How many muffins did you make total? I noticed there’s nutrition info per muffin, but I missed the total quantity. Thanks for this great recipe!

    • I’m so glad you liked them! They were thick, a little thinner than dough but thicker than your typical muffin mix for sure! This made 12 for me!

  • Melissa DaSilva

    Question – do you add in the melted ghee and cinnamon into the main mix before baking? Or use to top the cooked muffins? Thanks!

    • Yes, I pour it on the top and use a tooth pick to swirl before baking 🙂

  • Tricia Flester

    How is the texture of these? Not a fan of spongy. Thanks!

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  • Catherine W

    on the cauliflower – does it matter if its fresh vs frozen? did you just boil it and then it gets smashed when you combine with the other stuff? did you blend by hand or use a mixer?

    • I used frozen and just let it thaw out and then blended it with everything else in the Vitamix.

  • Colleen Newman

    You list: 98 Calories — 3.5 g Carbs — 9.3 g Protein — 5.9 g Fat
    What is the serving size?

    • Colleen Newman

      Also, are these mini muffins or regular sized? Thanks!

  • Sara Macumber

    What is the difference between Powdered Peanut Butter and Peanut Flour? Can I use Peanut Flour as a sub for Powdered Peanut butter? Thanks 🙂

  • Sara Macumber

    What is the difference between Powdered Peanut Butter and Peanut Flour? Can I use Peanut Flour as a sub for Powdered Peanut butter? Thanks 🙂

    • Sophie G

      They are the same; interchangeable.

  • Megan O’Grady Siconolfi

    Not sure what I did wrong, but these were inedible. Wet?

  • Leanne Bohme

    You say 1 cup of cauliflower – is that already mashed?

  • Sophie G

    WHat kind of protein powder? WHey isolate? Pea protein? Hemp? Brown rice? Egg white? You don’t mention. And how many grams?

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