Protein Muffins & Frozen Coffee Smoothie – Breakfast with a Punch!


December is here and if you’re like me, your schedule has become even busier. Throw in the Holidays, school breaks, travel and let’s not forget all the fun holiday parties on the horizon, and an already packed schedule just got super packed!

This is why we all need to have super-fast grab-n-go breakfast options that are not only delicious, but also keep your blood sugar balanced too, the best of both worlds!

Here are two of my ALL-TIME favorite PFC every 3 lightning fast breakfast recipes: mouthwatering Zen Fuze Protein Muffins, which are great for the entire family, and a creamy Frozen Coffee Smoothie that provides a fantastic extra jolt of energy to your body and taste buds!

Dive into the recipes below and get your muffin and smoothie groove on!

Zen Fuze Protein Muffins

Thrive Phase as well as Body Confidence Approved

Grab ‘n’ Go

While most muffins are loaded in nutritionally-void white flour and processed sugar, ZEN Fuze Protein Muffins are jam-packed with the good stuff like ground flax and sweet banana. A few scoops of ZEN Fuze Vanilla Bean Protein Powder and egg whites add muscle-building protein to help boost your metabolism. All natural and full of flavor, ZEN Fuze Protein Muffins are a perfect snack, breakfast or meal on the go!

Banana muffins, fresh from the oven, with sliced banana.

Makes: 12 Mini Muffins
Serving size: 2 Muffins

Calories per serving: 175
Protein per serving: 14 grams
Fat per serving: 6 grams
Carbohydrates per serving: 17 grams


  • 6 egg whites
  • 1 tablespoon melted coconut oil
  • 2 teaspoons pure vanilla
  • 1 medium banana, mashed
  • 1/3 cup coconut flour
  • 1/8 cup ground flax
  • 2 scoops ZEN Fuze Vanilla Protein Powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • Fat free cooking spray

Method of Preparation:

  1. Preheat oven to 350 degrees
  2. In a large mixing bowl, gently combine all ingredients.
  3. Spray mini muffin pan with fat free cooking spray. Pour batter into mini muffin pan.
  4. Bake for approximately 12 to 15 minutes, making sure not to over-bake.
  5. Enjoy!

What is the nutritional balance?

This recipe has an ideal balance of protein, carbohydrates and fat and is a balanced meal or snack. You may need to increase the quantity of the serving based on your hunger level and personal nutritional parameters.

Frozen Coffee Protein Smoothie

Thrive Phase as well as Body Confidence Approved

Grab ‘n’ Go

A blend of protein powder, French vanilla coffee, and a touch of yogurt give this shake its rich coffee flavor and creamy texture. With six times the protein and only a fraction of the sugar of a store-bought frozen coffee drink, our Frozen Coffee Protein Smoothie is a healthy pick-me-up that won’t spike your blood sugar. Add a piece of fresh fruit on the side, and you’ve got a fast and nutritionally balanced breakfast to go.

Frozen Coffee Protein Smoothie

Makes: 1 Serving
Serving size: 1 Shake

Calories per serving: 220
Protein per serving: 27 grams
Fat per serving: 6 grams
Carbohydrates per serving: 16 grams


  • 1 scoop Zen Fuze vanilla or chocolate protein powder (or your favorite protein powder; serving size depends on label; focus on 25 grams of protein)
  • ⅓ cup French vanilla coffee (very cold), regular or decaf
  • 2 tablespoons unsweetened almond milk
  • 3 tablespoons low-fat plain Greek yogurt
  • ¼ teaspoon vanilla extract
  • 5 ice cubes

Method of Preparation:

  1. Place all ingredients in a blender and blend until smooth and creamy.
  2. Enjoy.

What is the nutritional balance?

This smoothie has a good balance of protein and fat. It is recommended that you add a small amount of high-quality carbohydrates, like fruit, on the side according to your personal nutritional parameters for a complete meal.

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