Thursday Nugget


Healthy Recipe of the Week

Skip the Starbucks muffin…

and, try this healthier alternative!

Lower in calories, lower in sugar, and quick and easy preparation!

Flax Muffin



  • Approx. 1/8 – 1/4 cup Ground Flaxseed Meal
  • 1/2 – 1 scoop Protein Powder (plant-based is recommended)
  • 1 scoop L-Glutamine (optional)
  • 1 tablespoon Hemp Seeds
  • 1 tablespoon Chia Seeds
  • 1 tablespoon Rolled Oats
  • 1 teaspoon Cinnamon
  • Small Handful of Dried Cranberries (optional)
  • Small Handful of Unsweetened Coconut Flakes (optional)
  • 1/4 – 1/2 Banana (mashed)
  • 1 – 2 tablespoon Coconut Oil (melted)
  • 1 Egg (may substitute 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). *Time may vary depending on power of microwave.


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!

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, chopped dates, chopped nuts, and sunflower seeds are also suitable and healthy additions.

Please share any new creations you discover!

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