This High Protein No Sugar Monkey Bread turns the classic pull-apart treat into a protein-rich, low-added-sugar breakfast or snack. It smells warm and cinnamon-y as it bakes, has a tender, slightly dense crumb, and pulls apart into soft, gooey bites. If you want a tested variation or extra photos, see the FlavRecipes High Protein No Sugar Monkey Bread page for more ideas.
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 8
- Difficulty Level: Easy
Nutrition Information
(Approximate per serving)
- Calories per serving: 200 kcal
- Protein: 12 g
- Carbohydrates: 7 g
- Fat: 15 g
- Fiber: 3 g
- Sugar: 2 g
- Sodium: 240 mg
Why Make This High Protein No Sugar Monkey Bread
This version keeps the fun of pull-apart monkey bread while adding muscle-friendly protein and skipping added sugars. It uses almond flour and protein powder for a nutty, rich flavor. The applesauce and eggs keep the bread moist without liquid sweeteners. It warms your kitchen with a cozy cinnamon scent and makes an easy shareable treat. It’s perfect for a protein-packed breakfast, post-workout snack, or a healthier dessert.
How to Make High Protein No Sugar Monkey Bread
You’ll mix dry and wet ingredients, layer in a cinnamon mix, bake until golden, and serve warm. The steps are quick and forgiving. The result is soft, pull-apart pieces with a subtle sweetness from applesauce and a satisfying protein boost.
Ingredients:
- 2 cups almond flour
- 1/2 cup protein powder (vanilla or unflavored)
- 1 tsp baking powder
- 1/2 tsp salt
- 2 large eggs
- 1/4 cup unsweetened applesauce
- 1/4 cup unsweetened almond milk
- 1 tsp vanilla extract
- 1 tbsp cinnamon
- Optional: chopped nuts or sugar-free chocolate chips
Directions:
Step 1: Preparation
Preheat the oven to 350°F (175°C). Grease a bundt pan well with butter or a neutral oil and a light dusting of almond flour so the bread releases easily.
Step 2: Mixing
In a large mixing bowl, whisk together the almond flour, protein powder, baking powder, and salt. In a separate bowl, beat the eggs and mix in the applesauce, almond milk, and vanilla extract. Pour the wet ingredients into the dry and stir until a uniform batter forms. The batter will be thicker than cake batter but spreadable.
Step 3: Layering and Baking
In a small bowl, stir the cinnamon with the optional chopped nuts or sugar-free chocolate chips if using. Spoon a layer of batter into the bundt pan, then sprinkle a portion of the cinnamon mixture over it. Continue layering batter and cinnamon mix until the pan is full, finishing with batter. Smooth the top gently. Bake for 25–30 minutes or until a toothpick inserted in the center comes out clean and the top is lightly golden.
Step 4: Finishing
Allow the bread to cool in the pan for 10–12 minutes so it sets. Carefully invert onto a plate. Let it cool a few more minutes, then serve warm. Pull apart sections with your hands or a fork and enjoy the warm, cinnamon aroma and soft texture.
How to Serve High Protein No Sugar Monkey Bread
Serve warm for the best pull-apart texture. Top with a dollop of Greek yogurt or a drizzle of sugar-free syrup for extra creaminess. Pair with coffee or a protein shake for breakfast. For dessert, add a smear of nut butter or sprinkle with extra cinnamon.
How to Store High Protein No Sugar Monkey Bread
- At room temperature: Store in an airtight container for up to 2 days.
- In the refrigerator: Keep in a sealed container for up to 5 days. Reheat gently in a warm oven or microwave.
- Freezing: Wrap cooled slices tightly in plastic wrap and place in a freezer bag for up to 2 months. Thaw overnight in the fridge and warm before serving.
Tip: To refresh stored pieces, heat briefly in a 300°F oven for 8–10 minutes to restore softness.
Expert Tips for Perfect High Protein No Sugar Monkey Bread
- Measure almond flour by spooning into the cup and leveling. Packed almond flour can make the bread dense.
- If your protein powder is very absorbent, add an extra tablespoon of almond milk to reach a spreadable batter.
- Grease the bundt pan well and dust lightly with almond flour to prevent sticking.
- Don’t overbake — start checking at 25 minutes. Overbaking dries out almond-flour baked goods.
- Let it rest 10 minutes before inverting to keep the loaf intact.
- Swap vanilla protein for unflavored if you want a less sweet aroma.
Delicious Variations
- Nut Crunch: Fold in 1/3 cup chopped pecans or walnuts for a crunchy bite.
- Chocolate Swirl: Add 1/4 cup sugar-free chocolate chips to the cinnamon mix.
- Apple Spice: Add 1/2 tsp nutmeg and 1/4 cup finely diced apple to the batter for more apple flavor.
- Maple Hint: Stir 1 tsp sugar-free maple-flavored syrup into the wet mix for a mild maple note.
- Lemon Twist: Use lemon extract (1/2 tsp) and omit cinnamon for a citrus pull-apart variation.
Frequently Asked Questions
Q: Can I use coconut flour instead of almond flour?
A: No — coconut flour absorbs much more liquid and needs different ratios. Stick with almond flour or use a 1:1 gluten-free flour blend and test batter consistency.
Q: Can I make this dairy-free and keep protein high?
A: Yes. Use unsweetened plant-based protein powder and unsweetened almond milk (already included). Ensure your protein powder is dairy-free.
Q: My batter is too thick to spoon. What do I do?
A: Add 1 tablespoon of almond milk at a time until it loosens to a spoonable consistency. The batter should be thick but spreadable.
Q: How do I know it’s done without overbaking?
A: Insert a toothpick in the center. A few moist crumbs are okay; the toothpick should not be wet with raw batter. Start checking at 25 minutes.
Q: Can I make this in a loaf pan instead of a bundt?
A: Yes. Bake time may change — expect 25–35 minutes. Check with a toothpick. A bundt gives the classic pull-apart shape, but a loaf pan works fine.
Q: Will the applesauce make it sweet?
A: Applesauce adds natural sugars but no added sugar. It helps moisture and gentle sweetness without refined sugar.
Q: Can I add sweetener if I prefer sweeter bread?
A: Yes, add your preferred zero-calorie sweetener to taste (e.g., erythritol or stevia blends). Mix into the wet ingredients.
Conclusion
This High Protein No Sugar Monkey Bread is warm, tender, and full of cinnamon aroma while keeping added sugars out. It’s simple to make, stores well, and adapts easily to nuts, chocolate chips, or fruit. For another take and extra tips, check the Hayl’s Kitchen version of this recipe. Give it a try — it’s an easy way to enjoy a classic treat with extra protein and less sugar.
Print
High Protein No Sugar Monkey Bread
- Total Time: 45 minutes
- Yield: 8 servings 1x
- Diet: Gluten-Free, High-Protein
Description
A protein-rich, low-sugar twist on the classic monkey bread, perfect for breakfast or as a snack.
Ingredients
- 2 cups almond flour
- 1/2 cup protein powder (vanilla or unflavored)
- 1 tsp baking powder
- 1/2 tsp salt
- 2 large eggs
- 1/4 cup unsweetened applesauce
- 1/4 cup unsweetened almond milk
- 1 tsp vanilla extract
- 1 tbsp cinnamon
- Optional: chopped nuts or sugar-free chocolate chips
Instructions
- Preheat the oven to 350°F (175°C). Grease a bundt pan with butter or a neutral oil and dust with almond flour.
- In a large bowl, whisk together the almond flour, protein powder, baking powder, and salt. In another bowl, beat the eggs and combine with applesauce, almond milk, and vanilla extract.
- Combine wet and dry ingredients, stirring until a thick but spreadable batter forms.
- In a small bowl, mix cinnamon with optional nuts or chocolate chips. Layer batter and cinnamon mix in the bundt pan, finishing with batter on top.
- Bake for 25–30 minutes until golden and a toothpick comes out clean.
- Cool in the pan for 10–12 minutes before inverting onto a plate. Serve warm.
Notes
Serve warm for best texture. Great with Greek yogurt or sugar-free syrup on top.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 200 kcal
- Sugar: 2g
- Sodium: 240mg
- Fat: 15g
- Saturated Fat: 1g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 3g
- Protein: 12g
- Cholesterol: 0mg
