[Post #25 for 365 days of Vegan, Gluten-Free, Portable Power Pucks]
Coconut flour has become a pantry staple for me in the past few years. Naturally gluten-free and grain-free, it is a soft, faintly sweet flour with a delicate coconut fragrance. It’s a natural by-product of coconut milk production; once all the milk is extracted from coconut meat, what remains is dried and ground into flour.
But it is a tricky flour, too. It doesn’t “work” the way any other flour “works” –for example, you only use a fraction of the amount of coconut flour compared to other flours–so you need to follow recipes to a T when baking.
So I skipped the baking altogether to make these high-protein pucks.
Evocative of coconut pound cake, but so much easier, these minimalist, no-bake protein pucks manage to be both fitness fuel and dessert. Although these are as straightforward to make as can be, don’t try to sub another flour; it needs to be coconut here.
You’ll notice that I’ve given a range for the amount of milk needed for this recipe. The reason for the range is twofold: (1) I’ve observed over the years, both from my own experience and from readers’, that coconut flours vary by brand in terms of their absorbency; and (2) although I recommend using rice protein powder for these pucks (that’s what I used to test the recipe), you can use vanilla vegan protein powder you have on hand or prefer, which means the liquid ratios may vary. Aim for a consistency that is akin to firm cookie dough (not too stiff, or they’ll end up tasting dry) and you’ll be good!
I’ve got two spin classes to teach today, so I’m going to have my coconut cake pucks and eat them, too. Happy Wednesday everyone!
- ½ cup rolled oats (certified GF as needed)
- ¼ cup coconut flour
- ¼ cup vanilla rice protein powder (see notes for options)
- ¼ to ½ cup nondairy milk (plain or vanilla)
- 3 tablespoons coconut butter (purchased or my cheap and easy DIY version)
- ⅛ teaspoon fine sea salt
- ⅛ teaspoon almond extract
- Optional: stevia or granulated sweetner of choice
- Optional: all-natural sprinkles or toasted coconut
- Spray or grease 6 cups of a standard muffin tin.
- In a food processor process the oats into a fine flour. Add the coconut flour, protein powder, ¼ cup of the milk, salt and almond extract. Process until blended, stopping and scraping down sides of bowl 1-2 times, and adding more milk as needed until mixture is the texture of cookie dough (not too loose, not too stiff).Taste for sweetness; if desired, add additional stevia to taste.
- Scoop about about 3 tablespoons batter for each puck (it will be fluffy, but still easy to handle, like a soft clay); shape into a ball, then flat slightly into a puck shape. Place in prepared cups and tamp down with bottom of a measuring cup. If desired, sprinkle with sprinkles or coconut. Refrigerate for at least 2 hours until firm.
Variation: An equal amount of mild-tasting nut or seed butter (e.g., almond, cashew, or sunflower seed butter) can be used in place of the coconut butter.