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!

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") 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, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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1 Response to Thursday Nugget

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

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