Friday Foodspiration: Maple Zucchini Muffins


I get so excited when I find a new healthy ingredient available at Costco. My newest find was Cassava flour. It is a grain free alternative to all purpose flour for baking or thickening made from cassava root.

Yes, it is higher in carbohydrate than other flour alternatives like almond or coconut, but they are unrefined carbohydrates and easily used by the body for energy. Compared to other flours, cassava is also low in calories and fat, and high in vitamin C.

Problem was, I had no recipes for cassava flour. So, it was time to come up with something using the ingredients in my fridge, freezer, and pantry.

These Maple Zucchini Muffins turned out excellent and with the addition of protein powder, they are going to make for a perfect post work snack – not overly sweet but very filling and satisfying.


  • 1 small Zucchini, chopped

  • 1/2 cup Raw Walnut Halves

  • 1/4 cup Vanilla Protein Powder**

  • 3/4 cup Cassava Flour

  • 2 tsp Baking Powder

  • 1/4 tsp Sea Salt

  • 1 tbs Cinnamon

  • 1/4 cup Maple Syrup Substitute (or real maple syrup or raw honey)

  • 1/4 cup Unsweetened Almond Milk

  • 3 Eggs, at room temperature


  1. Preheat oven to 350 degrees and line muffin tins (I used 8) with parchment paper liners.

  2. Add zucchini and walnuts to a food processor and blend until chopped into very small pieces.

  3. Add remaining ingredients and blend until everything is incorporated and a soft dough forms.

  4. Pour batter into prepared muffin tins and bake for 18-20 minutes. Remove from oven and allow to cool on rack.

**I tried this recipe with both Grass Fed Whey and Organic Vegan Protein Powders and both were equally as delicious. I would say the Whey protein provided more of a traditional breakfast muffin texture.

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