These flourless lentil protein muffins are just as delicious as they are nutritious. They’re soft, fluffy and chocolatey, yet boast nutritional powerhouse ingredients like lentils, eggs, and bananas.
We’re on the school homestretch, and to be honest, I’m feeling a little bit uninspired when it comes to school lunches and after-school snacks. To get us through the next couple of months, the kids and I decided to bake some of our favourite nutritious muffins, protein bites and cookies, and this one stood out as our all time favourite.
In fact, we made a triple batch! By the way, if you’d like to read this post in a visual way, check out my Google Web Story for Flourless Chocolate Lentil Protein Muffins Recipe.
A variation of this delicious recipe was first introduced to me by my friend Natalie, and not surprisingly, it was a big hit with the whole family.
These muffins just as delicious as they are nutritious. They are soft, fluffy and chocolatey, yet boast nutritional powerhouse ingredients like lentils, eggs, and bananas.
High in protein, fibre, vitamins and minerals, they are the perfect snack to add to your child’s lunch box. These flourless lentil protein muffins will keep your kids satisfied and energized during the day. I know this will give you some peace of mind knowing that you’ve sent a healthy nutrient-packed (and tasty) snack that your kids will actually eat.
Here are the muffin baking cups that I love and use all of the time. I love that they’re non-stick!
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Flourless Chocolate Lentil Protein Muffins
A chocolate muffin that is not only nutritious and snack-worthy, but tastes so good it could be dessert too!? Yes please!
Ingredients
- 1 can (14 oz) lentils, drained and rinsed (or one cup of cooked red lentils)
- 3 large eggs
- 1 large over-ripe banana (or two small)
- 1/4 cup honey or maple syrup
- 1/3 cup unsweetened cocoa powder
- 1 tsp baking soda
- 3 tbsp coconut oil, melted
- 1 tsp vanilla extract
- 1/3 cup dark chocolate chips
Instructions
- Preheat oven to 350° F.
- Prepare 12 muffin cups by lining with muffin papers
- Place banana(s), lentils, eggs, honey, cocoa powder, baking soda, coconut oil, and vanilla extract into blender or food processor; cover. Blend until smooth. Add the
chocolate chips and stir gently using a wooden spoon. - Fill muffin cups about 2/3 full
- Bake for 20-25 minutes or until a toothpick comes out clean.
- Cool completely and enjoy!
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As a registered dietitian I love finding creative ways to incorporate locally sourced nourishing ingredients into my baked goods, like…LENTILS! Lentils are packed full of plant-based protein, dietary fibre and vitamins and minerals. They are also budget-friendly, SO versatile and accessible.
Not only have I included Canadian lentils, but I’ve also used other Canadian-grown ingredients like wheat flour, eggs, butter, and oats. Visit Canadian Food Focus (canadianfoodfocus.org) to learn more about nourishing Canadian ingredients, from farm to fork !
Makes 12 large cookies
Ingredients:
• 1/3 cup butter, softened
• ½ cup brown sugar (packed)
1 egg (room temperature)
• ¾ cup cooked red lentils
• 1 tsp vanilla
• 1 cup flour (all-purpose or whole wheat are both fine)
• ½ cup rolled or quick-cooking oats
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• 1 tsp cinnamon
• 1/3 cup dark chocolate chips (or chunks)
• Coarse sea salt for sprinkling on top (optional)
Directions:
1. Preheat your oven to 375F and line a baking sheet
2. Cook your red lentils as per the package (or as I’ve described above)
3. In a large mixing bowl, whisk together wet ingredients (butter, brown sugar, egg, lentils, vanilla)
4. To that bowl, add the dry ingredients (flour, oats, baking soda and powder, cinnamon and salt)/ Fold those into the wet ingredients (do not over-mix).
5. Fold in the chocolate chips
6. With a spoon, scoop out about ¼ cups worth of batter (for one cookie) and evenly distribute one dozen onto the cookie sheet. Top with a tiny bit of coarse sea salt if desired.
7. Bake at 375 for about 15 minutes, checking at the 13-minute mark (as some ovens are hotter than others). You want your cookies slightly under-baked. Enjoy!
#lovelentils #lovecdnfood #lovecdnfarms #lovecdnrecipes](https://www.sarahremmer.com/wp-content/uploads/sb-instagram-feed-images/382016981_140634385792877_1677666589623245277_nfull.jpg)
Comments
Hello sarah. They look delicious. If I want to substitute the lentil’s can for homemade baked lentils how much to I need?
Hi Sandra! Yes, you absolutely can do that. It’s about 1 cup of cooked lentils 🙂
I was going to ask the same question as above. I have lentils in my fridge that need to be used up since my kids barely tried them. This recipe is a great way to sneak them in!
Awesome! Hope it works out! Using dry lentils that you’ve cooked definitely works!
These are so healthy and delicious. Inspiring.
Thanks!!
Hi,
Do brown lentils work as well?
They definitely would!
Thank you!
I’ve seen black bean brownies before, but never lentil treats! These look amazing. Can’t wait to try!!
Excited for you to try them! 🙂
Your kiddos are so cute! And this recipe looks really yummy! Love that they’re both gluten and dairy free!
Thank you!! Yes, it’s a nice bonus for those who can’t have gluten or dairy!
Just made them and they are absolutely delicious! My kids and family devoured them! Thanks for the great recipe!
Thank you so much, Erika! I’m so glad your family loves them as much as we do.
I’ve seen black bean brownies before, but never anything with lentils. Such a neat idea! Looks like you had a blast making them too! 🙂
Thanks Jessica!
Yum! These look so decadent and delicious – lovely recipe!
They really are amazing 🙂
You had me with the lovely Chocolate muffin. Kudos for making it with lentils! Love finding ways to add protein to my treats!
Thank you!!
How long do you think these keep for? They look great can’t wait to try.
Thanks, Kirsty! Can’t wait for you to try them! Properly stored, freshly baked muffins will last for about 1 to 2 days at room temperature and about 1 week in the fridge. You can also freeze them for 2-3 months!
What kind of lentils did you use? I have red, would they work?
Any lentisl will work, but I usually use canned brown lentils 🙂
My son can’t have eggs. Can I replace the eggs in this recipe with chia or flax eggs? Thank you!
I’m sure you could! I’ve never tried it myself, but I don’t see why not!
How did that work out? I tried using egg replacer but they did not solidify. Did you find something that worked instead of egg?
I just made these, and they’re delicious! I made 16 rather than 12 to bring the carb count down just a bit per muffin, so my 4 year old T1D can have one with some berries as a snack. Baked them for about 15 minutes. 🙂 The only cans of lentils I could find were pretty large, so I just measured out a cup once they were rinsed and drained.
I’m glad they worked out!!
Wondering if the coconut oil is important here or could it be replaced with another oil that I have at home like canola? Thanks!
You can use butter as an option, but I’m not sure how another oil would work out… let me know if you try it!
I used olive oil and it worked out great! My bananas were cold and I didn’t want the coconut oil to be lumpy. Honestly, I’ve made two batches of these with home cooked green lentils this week and I’m kind of obsessed . My kiddos LOVE them too! I’ve shared the recipe with half a dozen people already!
Amazing! Thanks for sharing. A trick for baking is to try to have all ingredients at room temperature. That rarely happens for me though too! I’m usually softening butter or trying to warm up eggs! Glad your kiddos enjoy.
I just made these. They had to bake for about 20mins before they weren’t runny anymore and it was then that I read through the comments and saw it was only 1 cup of lentils. My can was about 2 cups but it was the smallest can at the store. Maybe the recipe could be edited to say 1 cup instead of 1 can? My toddler likes them anyway but they are pretty mushy.
I used a can of lentils but had to cook these a full 25 min before they would solidify. I realized after that a cup = (250 ml) and I used a can (540ml). They still turned out super yummy and moist but I will watch the lentil measurement next time.
This is good to know! I will change the recipe 🙂
Thank you for this recipe! Our family loves them! We are not big on counting calories, but do you know the calories per serving for these?
Hi Jen. Thank-you! My family loves them too. I’m also not a calorie counter so I’m unsure about the total per serving. If I had to guess I would say under 200. Hope this helps 🙂
These muffins are amazing! I served them as Birthday cupcakes with a little cream cheese icing on them. People loved them!
Yay! That’s great! I’ve used them for cupcakes too!
I just made these for the first time and although the flavor was delicious, I had the same issues as a couple other people where it needed longer to cook and they came out concave. I used one cup of cooked red lentils but I think what happened is that I cooked the red lentils too much. I wasn’t sure how long to cook them for this recipe (first time using lentils in baked goods) so I figured it didn’t matter if they were mushy. But maybe they had too much water in them for the recipe.
I’ll try again with less mushy lentils! If that doesn’t work, I’ll try a can.
Mine are just hot out of the oven. I had to bake them for well over 20 minutes to get them cooked through. I think the issue might have been using too many lentils (used one can and realized that the alternative says one cup). AS a result they are concave on top. But my kids are excited to try them. I will try again and only use one cup of lentils next time. Love that they are a blender mix so easy, and friendly for willing young chefs to help with.
Same thing happened to me and I used 1 cup of lentils! Wondering what else could’ve caused this.
Same! I just kept cooking them until eventually they were done. Probably about 25 mins.
My son can’t have bananas – any substitute? Thanks!
Apple sauce!!
How much apple sauce? Is there another food item you could use 8nnplace of a banana or Apple Sauce?
When substituting applesauce for oil in baking, the ratio is typically 1:1. So if the recipe calls for 1/4 cup of oil, use 1/4 cup of applesauce. You could also use mashed avocado if you do not prefer banana or apple sauce.
These are delicious, do they freeze well do you know ?
Yes they sure do!
I made these using leftover cooked green lentils and they were delicious! I had to use butter instead of coconut to make them school-safe (strict no tree nuts) but no complaints whatsoever. I was almost hoping my kids wouldn’t like them… more for me! 🙂 Thanks!
Have most people had success baking for 20-25min at 350F?
What type of unsweetened cocoa powder do you use? I have Dutch processed on hand but I’m thinking that may not work since there is baking soda in the recipe. Thank you!
I have used Dutch processed as well and they have turned out fine. Hope this helps!
This recipe was sooo yummy! I used it for my weight watchers diet.
These are SO good!! My daughter could not stop eating them…and neither could I. They are so moist and actually not that high in sugar. I should have doubled the batch. I don’t have a food processor but it was easy enough to just blend the lentils with banana and egg using my hand held blender and “chopper” attachment. Thanks for another great recipe Sarah!
Hi! Do you think these would be good without the chocolate chips and would be suitable for 15 month old toddler?
They’d still be great without the added chocolate chips. When my youngest was 15 months old he definitely had a few of these muffins. The general recommendation is for kids age two and younger to avoid foods with a lot of added sugar. These muffins have a little bit of added sugar, but not much! It’s about finding your balance. You could try adding more banana for sweetness or substituting cocoa powder for almond flour… OR you could offer them as is and occasionally :). Hope this helps!
Sarah, Have you ever tried baking these in 8 inch round pans instead of muffin tins? I wonder if it would work as 2 layer cake?
This recipe is wonderful, I’ve been telling everyone I meet to try it!
Thanks Laura! I’ve never tried making the recipe into a cake, but it sounds wonderful! I’m sure as long as you adjust the time and temperature it would work. Keep me posted!
Just made these! They were really delicious. Highly recommend.
Some notes: Had to cook them for approx. 25min. I put the baking soda but was wondering if I should use baking powder with it since they did rise but fell flat and dense after cooling down.
Thank you so much, Natalie! I have changed the directions to reflect your cooking time suggestion :).
Thank you Natalie! I have revised the cook time to reflect your comment.
This is the first I’ve heard of lentils in a muffin, fascinating! Will definitely try out this recipe, perfect for my GF family, thanks. I also like that it’s nut-free and can go in school lunchboxes.
Hi,
Just wondering if anyone has made them without the chocolate chips? I’d like to make them for my daycare but we aren’t suppose to use chocolate chips. Should I add a bit more maple syrup if I don’t add them? Thank you in advance :).
Hi Amanda! It’s no trouble to simply eliminate the chocolate chips. Not extra sweetness needed 🙂
Thank you so much for your quick reply! 🙂
Hi! I just made these and they taste delicious, but they stuck like crazy to my silicone muffin tins and are completely falling apart. They are a very spongy moist texture. Any advice? I measured everything carefully, used one cup of cooked red lentils.
I want to love them!
Sorry that they are stuck! That’s the worst when baking muffins. Maybe spray the silicone muffin liners with a bit of oil before baking. The texture might be coming from the lentils. Make sure to let them drain to get rid of excess moisture. Did you use home baked lentils or canned? I tend to use canned (drained and rinsed) due to time 🙂
Hi Sarah,
Ive made these before from your recipe and they were a hit. Thank you. Just wondering if they can be frozen.
Totally!! I freeze all my muffin recipes 🙂
Good evening,
I just made this recipe today and the end product was fantastic! Only thing is I didn’t have a whole cup of lentils to use, more like 3/4 cup, so I added 1/4 cup oats into the mix. I used brown sugar (didn’thave any honey or maple syrup at the time) Texture is perfectly fluffy and cakey! Took 20 minutes to bake using a silicone mold on top of a cookie sheet. (I also doubled the vanilla :P)
I am an RD as well and would like to use this for one of my cooking class next week. I would like to share your website with others if that is ok with you. 🙂
Thanks!
Hi Chloe! So happy you liked them! Go ahead and share 🙂 Good luck with your cooking class!!
Hi! do you have the nutrition information for these? Thanks!
I do not, sorry!
Hi there! I’m allergic to bananas – anything I could substitute for them in this recipe? Thanks
You could try applesauce!
What size can of lentils did you use?
I use 540 mL can of lentils, drained and rinsed.
Hi Sarah,
I tried these today, and they came out soggy despite leaving them in a little longer. Perhaps because I used 2 bananas or the lentils were too wet? The tops cooked nicely and tasted amazing so I really want to try again and get it to work for me. What do I need to do to get them cooked and fluffy throughout?
Hi Krista! Oh no, I’m so sorry to hear that. You might want to try doubling the cocoa powder to 2/3 cup. I find that helps to soak up any excess liquid. Let me know if that helps!
Hello! I am excited to try this recipe. Can you please clarify the measurements of the lentils? What size can should we be using? And if we use 1 cup of cooked lentils, is it 1 cup before cooking or 1 cup of fully cooked lentils?
Thank you!
Hi Jenny! 1 cup of cooked lentils. Thanks for catching that!
Tried the recipe with one medium banana and 1/2 c applesauce as recommended in the comments (we only had one banana left. I used cooked green lentils—not from can.
The batter was extremely runny. I had to scoop out the chocolate chips since they sank to the bottom of the bowl. At 15 minutes they were still very runny but puffed out, so I baked for another 15 minutes. They came out concave.
I’m very disappointed in how they turned out. I haven’t tried them yet as they are still cooling. Taste wise, I tasted the batter beforehand so I can tell that it is good. As for texture, we shall find out.
Thank you so much MV for your honest review. I’m so sorry they didn’t turn out for you.
Thanks for sharing recipes of this protein muffines. will definitely try this out. Keep sharing your recipes.
Thank you, Damond! This is one of our favourite recipes! You may also like this one: https://www.sarahremmer.com/double-chocolate-chia-protein-bites/
Hi Sarah, so excited to make these, I bought a can of lentils but it’s a bit bigger than a regular size. The can is 540ml or 19 oz, should I use the entire thing?
I saw you mention 1 cup but wasn’t sure if that was for home cooked lentils only or for both.
Hi Kandace! Thanks for reaching out. I’m excited for you to try them! For ease of using them, I would use the whole can and just add a bit more cocoa powder to soak up excess liquid if it feels too runny to you. The batter is going to be quite wet anyhow! I’d love to see how they turn out. You can tag me on Instagram @sarahremmer if you do! Xx
Just made these with my daughter! They came out perfect and she loves them! Do they need to be refrigerated?
We’ve made quite a few of your recipes, all have been wonderful! I’m grateful for ways to incorporate lentils, oats, chia seeds…my little one has genetically elevated cholesterol and your recipes are a huge help in our home! Thank you!
I’m so happy to hear you and your family love these, Marissa! They are an absolutely staple in our house, too! To make them last longer, and because they do contain perishable ingredients, I would recommend keeping them in the fridge. They don’t last long ;). I would be super grateful if you could leave a 5-star review as it helps others find my recipes who need them most. Thank you!!!
I made about 60 of these, in addition to your choc chip lentil balls, last year and stored them in the freezer as postpartum snacks for my twin pregnancy. I am so glad I did. My husband and I would be eating these in the middle of the night during those foggy, exhausting newborn twin days. My 4 year old daughter loved them too. These recipes and my preparation saved us.
I have rec’d the recipe so many times to other moms, and this afternoon I found myself making another 2 batches for a mom about to have her third baby. This time around though, I was able to share them with my 18 month old twins and they loved them! My 5 year old daughter still loves them too.
I plan on continuing to make and freeze these as highly nourishing snacks for my family in the days to come, especially now that I am finding some time to cook again.
For anyone reading this, the muffins freeze and thaw soooo easily, they taste great even a little frozen if you are a ravenous new mama 🙂
Oh my goodness, Alyssa! Thank you so much for your kind and helpful review! This is seriously the nicest review I’ve read yet. You totally made my day! Stay well XO
Wow! You have described simple and easy ways. That’s amazing. I would love to make it for my family. Thanks for sharing!
Thanks so much, Lilly! I hope you enjoy!
If I had to choose a recipe of the year, this would be it. I’ve made these at least a dozen times this year, and while it’s flawless as is, I’ve become confident adapting it as needed (substituting black beans, yellow or green split peas, adding some shredded zucchini or beets for some of the banana, adding in some frozen raspberries for all or some of the chocolate chips).
All the recipes I’ve tried on this site are excellent from the perspective of simplicity, flavour and nutrition – a goldmine of great children approved recipes. Thank you!
Tanya, thank you so much for your kind review! This means a lot to me. I’m so glad you love my recipes as much as my family does!
I made these and they came out perfect. So delicious! Do you know what the protein serving would be for these muffins?
I love to hear that, Viv! Thank you so much! There’s approximately 3-5 g protein per muffin.
I tried this recipe and I wanted to love them but for some reason my muffins didn’t rise and even after 25 minutes, the flavor was great but they were sunken in the middle and mushy I wonder what happened?!
Oh no! I’m so sorry to hear that, Ericka. It’s possible there was too much liquid or too many lentils? Perhaps try removing some of the lentils. Thanks for trying and for your feedback!
Thank you for this recipe!!! My daughter and I are vegetarian, so I’m trying to find more creative recipes for us. These muffins were perfect and my daughter and I loved them! I added walnuts to half the batch and were so yummy.
Hi Kelly! Thank you SO much for taking the time to comment on my recipe. I am so glad you and your daughter love them as much as we do!! 🙂
Have you had any feedback on egg substitutes that work with this recipe? My son has an egg allergy. Thank you.
Is there nutritional information for this recipe? I may have missed it somewhere on the page. I’m currently counting calories and macros. Thanks!
Hi Shelley! Thanks so much for making this recipe. Unfortunately, no, I do not have the nutrition information.
Hey! Was wondering if I could sub the eggs for something to make them vegan? Would love to try this!
Absolutely! You could make a chia or flax egg.
We love this recipe! I have made it twice. The first time, I experienced the sinking that other commenters noticed. I tried baking powder instead of baking soda (and increased the powder to 2 tsp) and it worked well!
Ah, thank you so much for this helpful feedback. So glad you love them!
I’m not leaving a review because I tweaked the recipe slightly to make them a little fluffier (added 1/2-1 cup gluten free 1:1 flour mix), but either way these are good! They’re on the less sweet side, which is fine by me.
Thanks so much for giving it a try, Jo!
Love these muffins! Chocolatey and moist and you can’t even tell there are lentils in it!
Would love to have a cocoa free or chocolate free version of this muffin (my 3 YO says they’re too chocolatey, which surprised me haha)- could I just take out the cocoa powder or would I have to substitute in something?
So glad you love them! I haven’t tried taking out the cocoa powder, but let me know how it goes!