PROTEIN BAKLAVA CUPS
(Phyllo-free, High-Protein Nut Filling)
A protein-packed twist on traditional baklava, simplified into convenient cups without phyllo dough handling.
KEY INFO:
- Prep Time: 15 minutes
- Cook Time: 15 minutes (or no-bake option)
- Total Time: 30 minutes
- Servings: 12 mini cups
- Difficulty: Easy
- Dietary: Gluten-free, Adaptable to vegan
EQUIPMENT NEEDED:
- Mini muffin tin
- Food processor
- Mixing bowls
- Measuring cups/spoons
- Alternative: Silicon molds for no-bake version
INGREDIENTS:
Base & Filling:
- 1 cup mixed nuts (pistachios, walnuts, almonds) (120g)
- ⅓ cup protein powder (30g) [whey or plant-based]
- 2 tbsp almond butter (30g) [or preferred nut butter]
- 2 tbsp honey (30ml) [or maple syrup for vegan]
- 1 tbsp coconut oil, melted (15ml)
- 1 tsp cinnamon
- ¼ tsp cardamom
- Pinch of salt
Optional Syrup:
- 2 tbsp honey (30ml)
- 1 tbsp water
- 1 tsp lemon juice
METHOD:
- Preheat oven to 350°F/175°C (skip for no-bake)
- Pulse nuts in food processor until finely chopped but not powdered
- Mix protein powder, melted coconut oil, nut butter, honey, and spices until smooth
- Fold in chopped nuts, reserving 2 tbsp for topping
- Press mixture firmly into greased mini muffin tin
- Bake 12-15 minutes until edges are golden
(Or freeze 15 minutes for no-bake version) - Cool completely before removing from tin
- Optional: Simmer syrup ingredients for 3-4 minutes, drizzle over cups
CRUCIAL TIPS:
- Don’t over-process nuts – maintain some texture
- Press mixture firmly to prevent crumbling
- Allow to cool completely before handling
- If mixture is too dry, add 1 tsp coconut oil
- If too wet, add 1 tbsp protein powder
STORAGE & VARIATIONS:
Storage:
- Room temperature: 2 days
- Refrigerated: 1 week
- Frozen: 1 month
Variations:
- Chocolate: Use chocolate protein powder
- Keto: Use sugar-free sweetener
- Extra protein: Add collagen powder
- Nut-free: Use sunflower seeds and seed butter
Creates a perfectly balanced treat with 8g protein per cup while maintaining the essence of traditional baklava in an easier format.
