There's nothing more satisfying than having baked goods with coffee in the morning. It feels like the ultimate indulgence. And who doesn't eye the pastry case at every coffee shop visit!? Let's be honest, we want those muffins! While it's totally okay to treat yourself to the real deal once in a while... what if you could indulge in a fiber, protein and nutrient rich treat with no added sugar that tasted JUST AS AMAZING as those conventional goodies? That's where these Perfect Fit Orange Poppyseed Muffins come in! These gems are sweet, zesty and fluffy while being completely #TIUPlan approved. Is your mouth watering yet!? Whip up a batch for yourself to enjoy throughout the week... or share with friends. These beautiful muffins make quite a splash for Brunch!


6 muffins


  • 2

    scoops Perfect Fit Protein

  • 1/4

    cup coconut flour

  • 1/4

    tsp baking soda

  • 1

    Tbs fresh orange zest

  • 1/4

    cup egg whites

  • 1/4

    cup almond milk

  • 1/4

    cup coconut oil


  • 1/2

    orange, juiced

  • 1

    tbsp poppyseeds

  • 1/4

    cup your choice of add ins! See below for options.


STEP 1: Preheat oven to 350° degrees F.
STEP 2: Mix together all dry ingredients. Add in all wet ingredients and stir until fully incorporated.
STEP 3: Fold in orange zest, poppy seeds and any add ins you wish to use. We added dried cranberries!
STEP 4: Spray muffin tin with cooking spray and then pour in batter.
STEP 5: Bake 12-15 minutes or until a toothpick comes out clean.
STEP 6: Serving size is for one muffin.


With a nourishing combination of coconut flour and Perfect Fit Protein these muffins deliver a filling energy boost along with skin beautifying healthy fats.  They also make a great post-workout snack too! Feel free to add your favorite add ins to these insanely tasty treats. Great options include walnuts, dried cherries, dried pineapple or cranberries. Orange-poppy-seed-muffin-tone-it-up


    1. I think you can always do that. I never use coconut flout, because I do not like coconut.
      My muffins come out fine :)

  1. Looking delicious!! Is it possible that you girls show or tell us for which meals recipes are appropriate?

    1. I think this would be good for M1 or M2 but I would also like it if with all these recipes there was a suggested meal that we could have it with, just like it is laid out in the nutrition plan.

      1. Yes that would be great! Also maybe a printable to put into the nutrition plan <3

    2. Susanne I’ve wondered the same thing. They post a lot of smoothie recipes on IG but I not all recipes are approved for later in the day. It would be nice if they posted what meals they’re good for.

  2. Yum! Is there a way to make these vegan by substituting a flax egg or two for the egg whites?

    1. Hi Lauren!
      The recipe should work with a flax egg but we haven’t tried it yet. Let us know how it goes!

    2. Hey Lauren! I have a really hard time making Perfect Fit baked goods with flax egg. They never seem to come out cooked. I would try the Ener-G egg substitute. It just seems to work a little better in baked goods for me. Let me know how these turn out for you! :)

    3. Hi Lauren. I tried them last night with flax eggs, and it didn’t cook in 15 min at all. Even after 40 min, the fork wouldn’t come out clean, but I turned it off according my experience since I knew after it cools down, it would pretty firm. Now I am enjoying it. It definitely is not like the egg recepie, but I am totally cool with it.

      1. Hi Lauren. I tried them last night with flax eggs, and it didn’t cook in 15 min at all. Even after 40 min, the fork wouldn’t come out clean, but I turned it off according my experience since I knew after it cools down, it would pretty firm. Now I am enjoying it. It definitely is not like the egg recepie, but I am totally cool with it. Outside is crispy, inside is soft.

    4. What is a FLAX EGG? I am Vegetarian, I only eat local eggs but would like more info. Thanks and what protein do you use for the muffins then?

      1. I usually substitute eggs with chia seeds. 1 tbs chia and 3 tbs water = 1 egg. Let sit for 5-8 minutes so it forms into a gel. Cooking time also varies but works great :) I’ve done it with the banana chia muffins. Lots of chia in those ones :)

  3. Oh my, those look so delicious!!! Can’t wait to make them. I think I’ll try orange zest and dried cranberries.

  4. How much juice should come from 1/2 an orange? I don’t have a juicer so I’m squeezing by hand and I’m often skeptical that I’m getting enough juice for recipes like this…

    1. I definitely eyeballed it just now and it’s possible I put too much…if somebody else can roughly measure it that would rock! (insert monkey covering eyes emoji here). We’ll see how they come out! 9 min to go!

    2. Hey Holly! A medium-sized orange typically yields around 4 Tablespoons juice, so I’d shoot for 2 Tbsp if I were you

  5. These looks so amazing!!!!!! I want to make them later today!
    Where do you girls buy coconut flour? Do they sell it at trader joes?

  6. I LOVED lemon poppyseed muffins as a kid–I’m definitely going to make these and sub lemon for orange. Love that we get to enjoy these treats–thanks K&K!

  7. Yummy! I’m going to substitute almond flour for coconut flour. I use almond flour in the TIU Organic Blueberry Muffins and those are so convenient to just grab and go.

  8. Everything I bake with coconut flour and PFP ends up really dense/dry. Did anyone end up with a fluffy and moist muffin? I hate wasting PFP on failed baking!

    1. Same happens to me! I always thought I’m doing it wrong because mine never look so good as the ones in the Picture ;-)! I think it’s the coconut flour.. Maybe it works better with almond flour..?

  9. These muffins are awesome! I made them with chia seeds instead of poppy seeds (that’s what I had at home) and they turned out so well. The orange/cranberry flavor is perfect together! ?? @toneitup

  10. Just made these and my kitchen smells amazing!!! These were super easy and fast to whip up for prep for the week ahead! Can’t wait to make different variations of them!

  11. I made these last night, but they turned out dry. I live in Denver, so maybe the altitude caused the issue. Any suggestions on making these more moist? More oil? Lower cooking temp? I am not a baker, so I need all the help I can get :)

    1. Hi Lyndsey!
      You can try adding 1-2 more Tbs. of either coconut oil or almond milk! Let us know how it turns out :)

      1. I made these tonight and they were amazing! I used a mini muffin tin so I now have 12 (11 ?) mini muffins! I added in walnuts and dried cherries. I also found the batter too dry At first but added egg white and almond milk until it reached the right consistency. Can’t wait to enjoy these with my almond milk latte for m1 tomorrow !

  12. I am ADDICTED to these. I added 70% cacoa chocolate chips from Ghiridelli and they are such a delicious treat OMG!!

  13. These are seriously AMAZING. I left out the cranberries and kept it simple. Had to add a little extra liquid because my batter was super dry. I just cut a muffin in half and put it in the toaster to enjoy after my workout :) I recommend trying it that way, SO good! I want to try and substitute the orange zest and juice for lemon next time around!

  14. These are SO delicious! I added a bit more almond milk and egg whites to get a more batter-like consistency and then added chopped dates. I prepped them at night and popped in the toaster oven that morning. Paired with a cup of coffee and you have the perfect start to your day!

  15. MF says:

    Does anyone know exactly what 2 perfect fit protein scoops would amount to? I don’t have that protein powder so didn’t know if it is 1/4 cup or 1/2 cup? Thanks!

  16. Anyone else having to bake these for wayyyyyy longer than 12-15 minutes? Mine have been in the oven for 20 minutes and are still very mushy in the middle :(

  17. I’d love to make these but I don’t have any PFP on hand or any protein for that matter… Is there something I could use instead?

  18. I always have trouble with muffins that have the protein powder coming out too mushy. Any suggestions?

  19. Just made these!! So yummy!! I doubled the recipe and used half coconut/ half oat flour. I also added about 4 tbs extra of almond milk so the batter would not be so dry. They taste like a little piece of heaven and the Orange is a nice touch.

  20. Can’t wait to make these! Does the nutrition information include the dried cranberries, or no?

  21. Hi everyone- i just made these muffins but used a protein powder that I already had and they didn’t come out very well :( what size scoop is in the perfect fit protein powder?

  22. I’m having a problem getting these to cook all the way through. I have my oven on at 350. I baked for the recommended time and they weren’t done so I put them back in two more times for 5 minutes each and they are still gooey.

    Any tips??

  23. I made these today, and they really didn’t turn out well. :\ I added extra orange juice because the batter (?? It’s really not batter-like at all) was very dry and kind of crumbly. But they were still super dry, crumbly, and unpleasant in my mouth. They also took a lot longer to bake, about 20ish minutes. I think the coconut flour accounts for the texture issues. I might try to doctor the recipe by adding more orange zest, juice, almond milk, and a little bit of honey. And replacing the coconut flour with almond meal. Kinda frustrating to make them and use up expensive ingredients only to have them not turn out. :( But hopefully I learned something to help me with future TIU approved baking!

  24. Made these last night using my quest protein as that’s what I have on hand. I used walnuts and added extra milk as it was pretty dry but they turned out good. I think next time I would add some local honey or agave.

  25. Looks so yummy. I know many people that visit this page are probably not a member but now that I am I would LOVE to see under the recipe near nutrition facts what Meals this would be good at. Now that I’ve read the plan I could guess but you girls are so good at taking the guess work out, that this would be that much easier. ☺️ Anyways just a thought!

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