The GF Breakfast That Made My Skeptical Boyfriend Eat His Words.... & The Whole Batch TOO

High Protein Gluten Free Breakfast Muffins & Biscuits You Will Actually Want to Eat

I’m one of those people who reads labels on everything, buys organic as much as I can, and tries to grow a lot of my own food. Even with all of that, inflammation has still been an ongoing issue in my body and gluten is the one thing that, when I remove it, makes the biggest difference. This isn’t even the first time. I’ve cut gluten before, more than once, and every time I do, I feel so much better. But I always end up going back to it eventually, and the inflammation always comes right back with it.

Now that I’m in my 40s, I notice my body is changing. I’m more sensitive to my food choices, because I’ve started really listening to how I feel after I eat certain things. And although I love all things carbs and pasta, I know my body feels better without it. So I’ve been leaning into recipes I actually get excited about, instead of just focusing on what I’m cutting out. I’ve been making so many delicious recipes that I don’t even think about it all that much anymore. It’s only been a few weeks, and I’m already noticing the inflammation going down, my energy picking up, and my sleep getting better too.

I decided to make these muffins and biscuits for meal prep this past weekend. I told my boyfriend I was trying something new for breakfast- high protein, gluten-free muffins and biscuits. He heard “gluten-free” and immediately said he wasn’t interested; he didn’t want to try another “weird flour” situation. He’s been burned by my GF baking before. (Opps, haha)

Then I pulled these out of the oven. He suddenly forgot he’d said any of that, asked for a bite, and proceeded to eat almost the entire batch.

I’m usually an almond flour girl, but the store only had coconut flour the day I went shopping, so I figured I’d try it. Genuinely did not expect to love it as much as I do. The texture is completely different, and it doesn’t have that flat, chalky, “typical GF dessert” flavor almond flour sometimes gets. I’m officially converted.

I love making my mornings as stress-free as possible, and that’s why a grab-and-go, gluten-free, high-protein breakfast that I can warm up in the air fryer when I’m ready to eat makes this one of my new favorites. Plus, you can make them in 30 minutes or less & very flexible on the ingredients depending on the time of the year. Right now we have an abundance of Peaches since we live near Georgia, so I had a bunch of fresh peaches to add this time around.

🍑 Coconut Flour Peach Berry Protein Muffins (Sweet)

~5-6g protein per muffin | Makes 6

• Ingredients:
• 2 eggs
• 1/4 cup Greek yogurt
• 1/4 cup coconut flour
• 1 tbsp melted butter
• 2 tbsp honey
• Dash of cinnamon
• 1/2 tsp baking powder
• -1/2 cup of your choice of berries- I used frozen blueberries
• -1/2 cup of your choice of frozen or fresh fruit- used peaches
• Instructions:

1. Preheat oven to 350°F. Grease 6 cavities of a muffin tin.
2. Whisk eggs, Greek yogurt, melted butter, and honey together.
3. Add coconut flour, cinnamon, and baking powder. Whisk until smooth & let it sit a minute or two, coconut flour thickens fast.
4. Fold in the chopped fruit
5. Scoop into the greased muffin cavities or cupcake cups.
6. Bake 18-20 minutes, until set and golden on top & let cool down before eating. Best when eaten warm. I like to reheat in air fryer with a dab of butter & eat them with my bone broth in the morning.

• 
• 🥓 Bacon Jalapeño Cheddar Protein Biscuits (Savory)
• ~7-9g protein per biscuit | Makes 10-12
• Ingredients:
• 4 eggs
• 3 tbsp Greek yogurt
• 1/3 cup coconut flour
• 1-2 tbsp honey (to taste — balances the heat)
• 6 strips bacon, cooked + diced
• 1/2 cup shredded fresh parm
• 1 jalapeños (minced)
• 2 tsp baking powder
• 1/2 tsp baking soda
• 2-3 cloves garlic or 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 400°F. Line a baking sheet.
2. Whisk eggs, Greek yogurt, and honey together. Add coconut flour and let it sit a few minutes to absorb the moisture.
3. Fold in the cooked bacon, shredded parm, and minced jalapeño.
4. Drop by heaping tablespoon (or 1/4 cup for bigger biscuits) onto the lined sheet. Top each with a jalapeño slice.
5. Bake 8-11 minutes, until lightly browned.
6. I like to reheat them in the air fryer for about 1-2 minutes & eat them along with my bone broth for a delicious anti-inflammatory breakfast that is protein packed and will help keep you satisfied and actually taste good too!

• Why This Combo Works

  Between the two, you’ve got a sweet and a savory option ready to grab all week. Store in the fridge for the week, or freeze extras and reheat for 1-2 minutes in the air fryer.

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