Chocolate Pudding Muffins


Sometimes you just gotta love chocolate. Super easy macro friendly muffins. Let’s get right to it. Remember to follow me on IG @the_flexible_baker and be sure to like my Facebook page as The Flexible Baker!


Yeild: 10

Macros per Muffin:

  • Calories: 79
  • Fats: 2.1g
  • Carbs: 7.5g
  • Protein: 8.5g
  • Fiber: 1.7g

Tools you will need:

  • Knife
  • Scale
  • Muffin pan
  • Non Stick Spray
  • 2 bowls
  • Spoon
  • Spatula
  • teaspoon
  • 1/2 teaspoon
  • Fork
  • Scale

Dry Ingredients:

  • 2 Scoops Chocolate Casein Protein. I used Cellucors new kind
  • 15g Coconut Flour
  • 10g Coco Powder Unsweetened
  • 6g Truvia Baking Blend, or other granulated sugar
  • 15g Whole Wheat Flour
  • 9 Chocolate Stars
  • 1 Teaspoon Baking powder
  • 1/2 Teaspoon Baking soda
  • 1/2 Teaspoon Salt

Wet Ingredients:

  • 100g Greek yogurt plain
  • 1 oz Waldens Farm chocolate syrup. Not necessary
  • 6oz Almond milk
  • 1 Whole Egg
  • 92g Liquid Egg Whites
  • 61g Unsweetened Applesauce
  • 1/2 teaspoon vanilla


Lets get Baking!

  • Preheat oven to 350 degrees. Spray Muffin pan
  • In one bowl place all dry mix except stars and combine
  • Separate bowl, whisk egg until yolk and whites have mixed. Then add in the rest of your wet ingredients.
  • Slowly add dry mix to wet mix and combine well
  • Once mixed, place 1 scoop of the mix in each muffin holder. (Recipe makes 10)
  • Chop your chocolate stars into smaller chunks, Roughly 6 smaller pieces. Place 2-3 pieces in your muffin tin.
  • Place remaining batter in your tins. Place remaining chocolate pieces on the muffins evenly.
  • Place in oven for roughly 12-15 minutes or until a toothpick comes out clean.
  • Once done, remove and place on a cooling rack for 10 minutes. After 10 minutes remove and place back on rack to finish cooling.


In the pics you can see some of my other new creations! My Cream Cheese Stuffed Orange Dream and my Greek Yogurt Chocolate Chip Banana Muffins

If you want to check out my latest protein bar review, here ya go! Think Thin Products

Just some Pancake Porn

I just thought I would share some of my latest Pancake Porn with  you all.

These are all made with Protein Pancakes Flapjacked mix. You can find it at use the code ‘flexiblebaker’ to save 10% !


Be sure to follow me on IG @the_flexible_baker and on Facebook as The Flexible Baker to see all my creations!



Be sure to follow me on IG @the_flexible_baker and on Facebook as The Flexible Baker to see all my creations!



Be sure to follow me on IG @the_flexible_baker and on Facebook as The Flexible Baker to see all my creations!




Be sure to follow me on IG @the_flexible_baker and on Facebook as The Flexible Baker to see all my creations!

Think Thin Products


@thinkproducts chocolate almond brownie 6f/19c/10p
Very nice brownie/chocolate aroma when first open. Not a very big bar at 40g. Nice chocolate coating with a chewy chocolate filling. Slightly weak on the chocolate flavor in the bar itself. The almonds seem more like ‘crispies’ you’d fine in a combat bar or something similar but not nearly as large or pronounced. Almost non existent. Didn’t give me a brownie taste at all, more of a chocolate covered cherry almost? But really faint flavoring in general. Warming it up did make it a bit better but definitely lacking overall flavor. Definitely not something I’ll get again.


@thinkproducts salted caramel bar review: 5f/20c/10p
Pretty small bar at 40g. Macros arnt terrible with a even ratio split but I’d love to see a bit higher protein. Nice chocolate coating on the outside, with a caramel filling. Decent aroma when first opened. Good chew. Honestly this reminded me of a chocolate chip cookie dough more so than a salted caramel flavor. It does give you a nice hint of caramel right at the end though I would of liked to get a bit more of a salt taste as well. It does finish well, though maybe throw some kinda crunch in there for some texture? Well semi decent macros, and an acceptable taste ima go with

I also just posted Savory Pancake Pizza and Chocolate Pudding Muffins I thought you might enjoy as well!

Cream Cheese Stuffed Orange Dream

I must say, I think orange doesn’t get enough credit or court time when it comes to desserts. Specially in things like cakes. I am a huge fan of orange myself. From the flavor, to the fruit, and definitely the color. Now don’t get me wrong, chocolate and orange are fantastic together but, age old flavor combo for me and orange always brings me back to a ‘dreamsickle’ flavor. That rich orange flavor mixed with that creamy vanilla milkshake flavor to make for a delectable treat. That’s where the inspiration for todays cake comes from.


Lets get started.

Tools you will need:

  • 2 Bowl
  • Spoon
  • Spatula
  • Teaspoon
  • 1/2 teaspoon
  • 1/4 teaspoon
  • Scale
  • Cooling Rack
  • Parchment paper (not needed)
  • Non Stick Spray

Dry Cake Ingredients:

  • 15g Coconut Flour
  • 52g Orange Cream Lean Shake 25(Sub for vanilla protein and increase orange extract. Also add a few drops of orange food coloring
  • 6g Truvia baking blend or any other granulated sugar
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • Pinch of salt

Wet Cake Ingredients:

  • 100g Plain Greek Yogurt
  • 92g Liquid Egg Whites
  • 31g Unsweetened Applesauce
  • 1 Teaspoon vanilla extract
  • Start with 1/4 teaspoon orange extract and adjust to taste preferences. I used 1/2 teaspoon orange extract


  • 20g Vanilla Protein (I used Quest)
  • 28g Fat free cream cheese
  • 1/2 teaspoon vanilla
  • 1/4 teaspoon orange extract *optional*
  • Milk/water to mix


Lets get baking!

  1. Preheat oven to 350 degrees
  2. In one bowl place all dry ingredients. Mix until combined.
  3. In a separate bowl place all wet ingredients. Mix until combined.
  4. Place dry mix into wet mix and combine well.
  5. Spray a small baking dish with non stick spray and line the bottom with parchment paper. It isn’t necessary but it makes removing that much easier.
  6. Place batter in sprayed baking dish and pop in oven on the middle rack
  7. Bake for roughly 20 minutes or until toothpick comes out clean.
  8. Once done place on a cooling rack for 10 min. After 10 min, remove from dish and place back on rack to finish cooling.
  9. Well cake is cooling, in a bowl place all frosting ingredients in and mix until well combined. Cream cheese does not have to be room temp, but it will help mix easier. Add milk/water as needed to get frosting like consistency.
  10. After cake is cooled, take a knife and cut in half. Place frosting over the bottom layer of the cake then cover with top half of the cake.
  11. Slice and enjoy!

Macros for the whole cake:

  • Calories: 502
  • Fat: 5.5g
  • Carbs: 46.4g
  • Protein: 67.5g

I hope you enjoy! Be sure to follow me on IG @the_flexible_baker and on facebook as The Flexible Baker

To finish I will leave you with a tease of a new recipe coming! Star Filled Pudding Muffins !




Greek Yogurt Chocolate Chip Banana Muffins

IMG_20160425_210312828.jpgI know that chocolate and peanut butter is the age old flavor match up, but let’s not be so quick to leave out banana as a flavor combo with chocolate. I had a couple bananas that didn’t quite make it into my daily oat ball and decided they were going to start turning black on me.

They thought they were being clever but little did they know I had something planned for them! Now, I am not a huge fan of Greek yogurt but I cannot deny that it is amazing to bake with. It makes your product so damn moist, and helps add a nice protein punch. With the right combination of flavors you can have yourself a protein packed delicious baked good!



Now, when I think of muffins I instantly go to a Banana Nut Muffin. Now I decided to leave the nuts off this time to save some fat, even though I could of put less chips in 😀 and to be honest I am not a huge nut in my food fan. None the less I still love that flavor as a muffin for some odd reason. Anyway today I decided to whip up some Chocolate Chip Banana Muffins, Lets get started!

Tools for the job:

  • Food Processor
  • Spoon
  • Bowl
  • Scale
  • Rubber Spatula
  • 1 teaspoon
  • 1/2 teaspoon
  • Muffin Pan
  • Non Stick Spray


  • 200g Ripe Banana
  • 225g 0% Plain Greek Yogurt
  • 2 teaspoon Vanilla extract
  • 1/2 teaspoon banana extract
  • 1 Egg
  • 46g Egg Whites
  • 60g Old Fashion Oats
  • 20g Quick Oats
  • 3 scoops Vanilla Protein(I used ETB Vanilla. go to and use chron30 to save 30%)
  • 34g Brown Sugar Splenda mix
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 30g Mini Chocolate Chips(any will work)


  1. Pre heat oven to 400 degrees
  2. Place all ingredients in a bowl on the scale to measure. *Leave out chocolate chips*
  3. Dump ingredients into food processor and blend till smooth
  4. Mix in half or 15g of your chocolate chips and mix with a spoon
  5. Spray muffin tin with non stick spray
  6. Place batter into sprayed muffin tins. I got 8 and filled to the brim. Realistically you could probably get 10 out of this recipe.
  7. Place remaining 15g of chocolate chips evenly over your muffins
  8. Put muffins in the oven at 400 degrees for roughly 12 minutes or until a toothpick comes out clean.
  9. Set on a cooling rack for 10 minutes.
  10. Remove muffins from muffin tin and place back on rack to finish cooling.

Macros per Muffin:

  • Calories: 169
  • Fat: 3.3
  • Carbs: 21.2
  • Protein: 13.4
  • Fiber: 2g




Boston Creme Cake


What I have for you today is my little take on Boston Crème Donut, made into a cake!

Very moist vanilla cake , stuffed with a vanilla yogurt, and topped with a thick chocolate pudding frosting.

Lets get started!

Preheat oven to 350 degrees.

In one bowl place:

  • 10g Brown Sugar ( I used splenda’s)
  • 1.5 scoops Vanilla Protein(I used Eat the Bear. Use chron30 to save 30% on your purchase at
  • 14g coconut flour
  • 1 tsp baking powder
  • 20g All purpose white flour

Mix till combined.

Next, in a separate bowl place:

  • 60g Fat free sour cream
  • 62g Unsweetened applesauce
  • 69g Liquid Egg whites
  • 2 tsp vanilla
  • 10g 0 cal Waldens Farm Pancake Syrup (Not needed)

Mix till combined.

Next, mix dry ingredients with wet till well incorporated.

Place in a sprayed baking dish, roughly 6in wide. Baking tin doesn’t matter really as it will cook in anything, just watch your baking times.

Bake for roughly 25 minutes or until toothpick comes out clean. Place on cooling rack. After 5-7 minutes, take cake out of dish and place back on cooling rack to finish cooling.

Next grab 2 more bowls.

In one place: (frosting)

  • 1/2 scoop of Chocolate Protein (I used Cellucor Casien)
  • 5g Coco Powder
  • 2g Truvia baking sweetener(any granulated sugar)
  • 10g Waldens Farm chocolate sauce(not needed)
  • Enough water/milk/almond milk to make into frosting consistency

In the other place:(filling)

2g Truvia baking sweetener(any granulated sugar)

1/2 scoop Vanilla Protein( I used etb vanilla)

1 tsp Vanilla

110g 0% Greek Yogurt

4g Vanilla SF FF pudding mix

10g Waldens Farm pancake syrup (optional)

Mix together until combined.

Once Cake has cooled, grab a knife and either cut it in half, or into 3 layers.

Begin spreading your filling mix onto the layers of your cake. Once spread, stack your layers on eachother re building your cake.


Proceed then to spread your frosting on the top of the cake. Depending on how big you made your cake you can either frost just the tops, for a donut feel or spread it along the sides as well.

There you have it! That is my rendition of Boston Crème. I know my ‘vanilla custard’ needs work to actually make it seem like your eating custard but it is a work in progress!

Macros for the entire cake are : 680 cals / 8 fat / 66.7 carbs / 80.6 protein


Pizza Crust Recipe Found Here



How Applesauce Will Change Your Life

I recently got asked by the great Steve Hall  to write an article talking about my my adventures with macros, adapting them in the kitchen, and how I make them work for me.

Once you have read this, head over to Revive Stronger. A one stop shop for all your fitness needs. Numerous articles, coaching, videos, recipes, and more!

Original article here      If you go to original article, you will also find yourself a secret recipe!

How Applesauce Will Change The Way You Diet Forever

Never have I met someone who is as creative with their food as my friend Dustin.

Cookies, Brownies — incredibly tasty food.

Normally very high in fat and calories.

But Dustin somehow makes these ‘diet friendly’ versions, that aren’t crazy high in fat or calories; I don’t know how the man does it. Today I want to share with you his story of how he got into fitness and fell in love with cooking.

Dustin is what you could call a late bloomer to the fitness world.

He dabbled a bit in sports, but nothing really stuck with him in his younger years. Not until he hit a point in life that he was so unhappy with his self-image that he needed a change. Luckily he soon fell in love with fitness and developed such a passion for bettering himself that it bloomed into the need to help others.

Dustin will be talking you through his transformation and how applesauce changed the way he approach a diet, forever.

Doesn’t it seem like everyone you talk to is on some type of diet?

Low carbs




…I can’t eat this, better not have that after 6pm, and the list goes on.

When you take a step back and look at all these ‘fad’ diets, what do they usually have in common?

Needless Restrictions.

The Clean Eating Saga

Growing up, I ate pretty bland.

Typical meals usually consisted of meats, potatoes, and vegetables. It was lacking a whole lot of flavour, and there wasn’t much variety. Once dinner was done though, there was always dessert; cake, donuts, cookies, pudding.

It didn’t matter what it was.

Needless to say, I grew up with a slight weight issue. I struggled with this for the majority of my adolescent years. Growing up, I never really developed self-control, or thought about the repercussions of eating an entire line of Oreos! It wasn’t until I graduated high school that I realised I needed a change.

At the time, clean eating was all the rage.

Chicken, brown rice, and broccoli am I right???

Typical “bro meal” if you will.

I’m not sure if you’ve noticed a trend, but I had yet to have any FLAVOUR in my life. It was bland food after bland food! I rode the “clean eating” train for a while, and even gave up sweets in an entirety for a whole year!

Yes, that meant no cake on my birthday!

Soon after that, I found out about Flexible Dieting, and a new page was about to be written

Fats & Sugar Just Taste so Good!

With the introduction to Flexible Dieting in my life and my need, or better yet, my hunger for flavour, I found myself on a quest to become a mad food scientist.

So, let’s take a moment to look at some of the problems we face with eating all the foods that we love. Typically they are caloric dense, high fat, high carb.

“Macro killers”

That is already an issue.

Now, you stack this up with someone who has a killer sweet tooth, or someone who might have been restricting themselves, and now you’re on the verge of, or have the potential to binge on these calorie dense foods. This could be detrimental, and could also be potential diet disaster when not kept in proportion and balance.

So, how do you incorporate these foods into your lives, yet maintain a healthy lifestyle?

Once I started counting my macros, I only had a limited amount available, so I needed to figure out how to eat all the foods I loved, while still fitting them into my macros, and be able to enjoy other foods that day. That’s not the easiest task when you want brownies, or cake, and you only have 55g of fat to work with.

Fat, for me, seemed to be the biggest issue.

Not only did I not have a tonne to work with, I typically don’t digest high fat content foods well after clean eating for so long. This lead me to really dive deep into different ingredients, and figuring out how to make substitutions to make a healthier product, yet maintain that same great taste.

For example:

  • Pumpkin or applesauce for fat sources
  • Honey, stevia, and splenda, for sugars
  • Low fat butters and almond milk, as lower calorie alternatives

Yet, in the world of cooking, fat is flavour, they say, and you can’t always expect things to taste great with no fat content.

So, I also had to play around with lower carb options such as coconut flour, protein powders, and thickening agents. I think cooking and baking is actually very similar to Flexible Dieting in general. You need to have some give and take, and balance with it all. After figuring out that I could eat foods I like, and I could make healthier options, it was a nonstop roller coaster

Flexible Dieting Changed My Life

I think finding Flexible Dieting was one of the most pivotal moments in my fitness career, because it gave me the realisation that I don’t have to suffer mentally, or physically, from the foods that I eat.

No longer do I have to choke down dry, plain food because I thought it was the healthiest option.

Once you open your eyes to that fact, there isn’t a single food you can’t enjoy, you will really allow yourself to enjoy what you eat again. Although, we must always remember that the key is balance and moderation. In playing around with making healthier versions of foods, you will notice that instead of, say, a brownie that you might have a hard time fitting into your macros, or feel guilty about having, you can now eat that brownie, or maybe two, or three, for the same caloric hit, or even less!

How does that help?

Well, it’s mentally rewarding to say the least, but humans typically eat with their eyes the majority of time. So, if you have one brownie vs. a plate of brownies…

…which would you pick?

Also, the addition of more volume will help you feel full and satisfied, which can help combat unwanted snacking or overeating. This can than also open up more allowance for other foods in the day instead of having to sacrifice a chunk of macros for a small treat.

Adherence, to me, is king.

It doesn’t matter what you are doing, if you can’t stick with it, or if doesn’t fit your lifestyle, then it will never work in the long-term. On the other-hand, making your food work for you allows for nothing but adherence. You literally have the reigns, and can navigate though life’s challenges much easier knowing you can be flexible.

This really comes into play around holidays and on vacation. No one wants to be that person at the party who’s not eating anything because everything there is labeled a “bad food”, or their meal plan doesn’t allow it.

After adherence, I believe Flexible Dieting is helping to restore healthy mental relationships with food.

No longer do foods have to be kept “off-limits” because they are somehow bad for you.

Everything falls back to moderation — Too much of anything can be bad for you.

Overeating is simply overeating.

Flexible Dieting has given me an avenue to really flourish in baking and food preparation in general. Never before counting macros, would I focus so much on every detail, extracting every ounce of flavour I can, and fitting it into as much as I can.

Cooking is all about balancing ingredients with flavours, as life is about balancing goals with happiness. Without one, I don’t believe the other will flourish to near its capabilities. So break away from that bad food mentality, grab some supplies, and get baking your favourite treats again!

May the macros be great, and the flavour even better!