Warm Cinnamon Banana Protein Quinoa Cups

Ingredients

• 160 g cooked quinoa — cooled, fluffed
• 80 g banana — very ripe, mashed
• 120 g plain greek yogurt (2% or higher) — stirred
• 25 g whey or plant protein powder (vanilla, unsweetened or lightly sweetened) — scooped and leveled
• 10 g ground flaxseed — finely ground
• 80 ml milk (dairy or fortified soy/almond) — room temperature
• 2 g ground cinnamon — measured
• 10 g honey or maple syrup — drizzled optional

Instructions

1. Preheat your oven to 170°C and lightly grease or line 4 muffin cups (this will give 2 small snack servings of 2 cups each).
2. In a medium bowl, mash the banana until very smooth, then whisk in the Greek yogurt, milk, protein powder, cinnamon, and honey or maple syrup (if using) until no lumps remain.
3. Fold in the cooked quinoa and ground flaxseed until the mixture is evenly combined and slightly thick but spoonable; if it seems too thick, add 1–2 tablespoons (15–30 ml) more milk.
4. Spoon the mixture evenly into the muffin cups, gently pressing down so there are no air pockets and the tops are level.
5. Bake for 12–15 minutes, until the tops are just set and feel springy to the touch; avoid overbaking so they stay soft and easy to digest.
6. Let the cups cool for at least 5 minutes before eating; serve warm or at room temperature, which is gentler on a sensitive GLP-1 stomach and keeps aromas mild.