High protein breakfast cupcakes

Protein is an essential macronutrient for our body, something that we should consume every day at every single meal – breakfast and snack included.

In practice, I very often see people creating their dishes with a little understanding of what their body actually needs.
Especially the field of skin & gut health, protein must be present as it’s the building block of our tissues – skin tissue, gut tissue, muscles and so on.

Having a high protein breakfast is the best way to start the day right by nourishing your skin & gut, and avoiding an unbalanced glucose curve from a sugary breakfast – a high sugar meal with little to no fibre and protein can cause a spike in blood sugar which creates a myriad of different symptoms, from eczema flares to anxiety.

Some easy high protein breakfast options are:

  • Eggs on toast with a side salad
  • Flat sandwich with hummus or cheese and fresh vegetables
  • Homemade no-sugar pancakes, savoury or with a mashed banana & cinnamon
  • Low-sugar (fructose) porridge with nuts, seeds and one portion of fresh fruit (green apple, 1 cup berries, 1 kiwi…)
  • Full fat yogurt with berries and low sugar granola (homemade is best, if shop-bought always make sure the sugars are lower than 15g/100g)
  • Fruit & veg smoothie with protein powder (pea, rice, whey…)

However, some of my clients –especially the ones from Italy– are stuck in their “sweet pastry breakfast mindset”, therefore I created this recipe to give them an option which is high in protein and seems sweet.

RECIPE for 7 cupcakes

  • 1 egg
  • 1/4 cup yogurt (full fat)
  • 1 tbsp butter or coconut oil
  • 2-3 tbsp maple syrup
  • 1/2 cup flour (I used gluten-free white flour by Freee)
  • 1/4 cup almond flour
  • 1/4 cup hemp flour
  • 1/4 cup pea protein
  • 1/2 tsp bicarbonate of soda
  • 1/2 cup milk or vegetable milk
  • 1/2 cup berries or half sliced apple
  • 1 tsp cinnamon
  • pinch of salt
  • sesame seeds or almond flakes for garnishing


  1. Preheat the oven at 180°C
  2. Mix the egg, yogurt, butter, maple syrup
  3. Add all the different flours, spices, salt and milk and mix thoroughly
  4. Pour the milk and the berries
  5. Transfer the batter in muffin/cupcake moulds (I used silicone ones)
  6. Bake in oven for 30-40 minutes
  7. Serve with your morning coffee, a herbal tea or a vegetable juice

You can find the video on my Instagram account @cromonutrition

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