chia-colate chip protein muffins!

I have spent this week so far doctor and hospital hoping, trying to figure out what the heck is going on with the herniated discs and all of the pain in my neck and head. I saw an awesome Neurologist yesterday, who was open to discussion, listened to my questions, and gave me some answers. NO SURGERY for this chick, just a long, slow, intelligent recovery process with the proper therapy and rest. I had been doing a few things wrong up until now (thinking they were right, of course), but I am confident and already relieved with how to move forward from here. My biggest piece of advice from all of this is ALWAYS get a second opinion before making any big decision with your health (especially if it is invasive).

I have also started seeing Dr. Karo at Karo Chiropractic (after a bad experience with my last chiro, my faith is renewed), He is really awesome; Dr. Karo took the time to read my MRI results, he set up a plan, and he only adjusts specifically as needed for my injury. It’s also become clear that my diet (food as medicine) has helped things from getting potentially way way worse at this point. All the issues with my spine have not impacted my organs, which is great news. The coolest part is that everything the Neurologist said lined up so well with everything Dr. Karo has said. Two intelligent medical worlds colliding (East meets West)? Who would have thought?

So now officially begins Operation Heal 2014. Stay tuned for tips on nutrition and exercises that help me back to 100%. Tomorrow, I go to see an acupuncture guru, so stay tuned for news on that. And always feel free to reach out if you have questions about rehabbing from injury. Nutrition is just as (if not more) vital as your therapy and recovery regimen as anything else you can do. And more can sometimes lead to less when it comes to training, and I could write a book on that at this point.

Now…  it’s time for a delicious, nutritious, protein-packed muffin recipe that is low in sugar, loaded with protein and healthy fats, and amazingly moist and delicious (took a couple tries to get this one right).

Introducing my Chia-colate Chip Protein Muffins (grain-free and nut-free)

Chia-colate Chip Protein Muffins (GF, NF)

  • Servings: 6
  • Difficulty: easy
  • Print


  • ¼ cup of vanilla protein powder ( I used Tera’s Whey)
  • ¼ cup of organic coconut flour
  • 1 ½ TB chia seeds
  • 1 TB coconut sugar
  • ⅛ teaspoon baking soda
  • ¼ teaspoon sea salt
  • ¼ cup coconut oil, melted
  • 1/3 cup coconut milk, full fat (organic from the BPA-free can)
  • 2 pastured eggs
  • ½ tsp vanilla (1/4 tsp if using vanilla protein powder)
  • 1-3 drop stevia (or you can sub for a TB of honey)
  • dark chocolate chips (avoid soy and gluten and at least 70% dark – I went with Enjoy Life)


  • preheat oven to 350 degrees
  • mix together the coconut flour, protein powder, coconut sugar, baking soda, chia seeds and salt
  • in a separate bowl, whisk together the coconut oil, coconut milk, eggs, sweetener, and vanilla extract
  • mix wet and dry ingredients together to form a batter
  • add your chocolate chips!
  • pour batter into paper lined muffin pan cups and bake at 350°F for 20 minutes or until toothpick comes out clean
  • ENJOY! (duh) *You don’t even need to let these cool, really. Pull one out, cut in half, add some grass-fed butter, and holy crap…
  • These stay delicious all week in the fridge in a glass air-tight container!

1908334_1507166599513354_3897661656157076207_nHappy Wednesday, everyone! I hope you’re having a great week with the ones you love. I know I am lucky to have this guy’s support as I heal… so so many walks! Love the one you’re with!

♡ Laura


By | 2017-01-12T14:38:38-08:00 July 3rd, 2014|Breakfast, CrossFit, Health, Nutrition, Recipes|0 Comments

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