A Quick, Easy, and Healthy Breakfast Treat!

It’s Monday morning… you wake up and realize your alarm clock failed… you’re late!  As you quickly scramble, donning your clothes and preparing for the day, you wonder… “What can I eat for breakfast that is quick, easy, and healthy?”

Solution! Here is healthy muffin rich in vital nutrients and the recipe is quick and easy with many variations to cater to your own tastes!

Flaxseed Meal Muffin



  • Approx. 1/8 – 1/4 cup Ground Flaxseed Meal
  • 1 scoop L-Glutamine
  • 1 tablespoon Hemp Seeds
  • 1 tablespoon Chia Seeds
  • 1 tablespoon Rolled Oats
  • 1 teaspoon Cinnamon
  • Small Handful of Dried Cranberries
  • 1/4 – 1/2 Banana (mashed)
  • 1 – 2 tablespoon Coconut Oil (melted)
  • 1 Egg (may be substituted for egg whites)


First, mix dry ingredients (flaxseed meal, l-glutamine, hemp seeds, chia seeds, rolled oats, cinnamon, and dried cranberries) in a medium-size mug.

Dry Mixture

Dry Mixture

Next, add wet ingredients (mashed banana, egg, and melted coconut oil).

Dry + Wet Mixture

Dry + Wet Mixture

Vigorously mix all ingredients with a spoon, scraping sides and bottom of mug.

Place mug inside microwave, covering with paper towel and heat on high for 50 seconds to 1 minute (2 minutes for 2 muffins).


Allow  30 seconds for muffin to cool.  Turn mug upside down and shake above plate until muffin pops out.



Sliced  MuffinOptional:  Spread almond butter, sunflower seed butter, peanut butter, fig butter, or honey for additional sweetness and/or protein.

Optional Additions

Optional Additions

* Critical ingredients are flaxseed meal, egg and/or egg whites, and coconut oil.  The other ingredients can be omitted or altered, based on your own food preferences.  You may also add ingredients not listed – be creative! Fiber One cereal, shredded coconut flakes, chopped dates, and walnut pieces are all suitable and healthy additions as well.


Be creative! Be healthy! 

Please share any new creations you discover!


About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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One Response to A Quick, Easy, and Healthy Breakfast Treat!

  1. Pingback: Coffee Cup Meals: Muffin In A Minute | MI CUCINA ….at home in my kitchen

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