🧁
The Muffin Board
160 flavors · one whole-food base · milled, mashed & audited. Built by Jake, July 2026.
8–10g protein
120–162 cal
3–4.4g fiber
per regular · minis half
Jake's whole-food protein muffin system. Built 2026-07-05. Every flavor = the same base + a swappable flavor layer.
Regular batch = 12 muffins · Mini batch = 24 minis (same batter, mini stats = half of regular).
All numbers audited + recomputed 2026-07-05 at the house base (150g lentil / 80g oat, no wheat): every row comes from one ingredient-density script (muffin_audit.py). Sanity-check any row: base ≈118 cal/muffin + layer calories ÷ 12.
📖 The kitchen reference — tap to open
THE BASE (every flavor starts here)
| Ingredient | Amount |
|---|---|
| Lentil flour (milled dry red lentils) | 150g — see the Ratio Dial + legume swaps below |
| Oat flour (milled oats) | 80g — grain slot; wheat/oat-bran/store-flour swaps below |
| Chia seeds | 33g — see flax swap note below |
| Eggs | 3 large |
| 0% Greek yogurt | 300g |
| Baking powder | 10g |
| Baking soda | ½ tsp |
| Salt | 1 good pinch — non-negotiable, makes everything taste sweeter |
| Vanilla | to taste (skip for savory) |
Base alone: ~1,420 cal · 101g protein · 36g fiber per batch (~118 cal · 8.4g pro · 3.0g fiber per regular muffin).
With a typical flavor layer: regular ≈ 120–162 cal · 8.1–10.0g protein · 2.9–4.4g fiber each · mini ≈ half.
🎛️ THE FLOUR RATIO DIAL (230g total, legume : grain)
Every 10g shifted grain→legume buys +0.09g protein and −0.3 cal per muffin. Rise/dome barely moves (that's the eggs + leavening + consistency check); what moves is crumb character and flavor.
| Legume / Grain | Protein* | Crumb & flavor | Use it for |
|---|---|---|---|
| 0 / 230 | 7.4g | Cakiest, softest, most delicate | Guests who'd side-eye a lentil |
| 60 / 170 | 8.0g | Soft, oat-forward, legume undetectable | Delicate builds: plain, lemon, matcha, floral |
| 110 / 120 | 8.4g | Balanced, mild | All-rounder |
| 150 / 80 ★ BASE | 8.8g | Springy-moist, slightly hearty — the batch-#1 texture Jake loved | The house default; everything |
| 180 / 50 | 9.1g | Noticeably hearty | Chocolate, coffee, fall-spice, savory 🧂 |
| 230 / 0 | 9.5g | Dense-springy, distinctly legume-forward | Max-protein savory + big-cocoa builds only |
\Protein per muffin shown on the staple #1 build; other flavors shift the same amount relative to their printed row.*
Slot swaps (all 1:1 by weight)
Legume slot (150g) — red lentil / brown lentil / chickpea, pick by mood: red = mildest, lightest color, the printed default. Brown = same cal/protein, +0.1g fiber (seed coat), darker speckled flour, earthier — best in savory/chocolate/coffee/fall builds (mill fine, sift if coarse). Chickpea = +2.5 cal, −0.3g protein/muffin, beaniest — disappears under chocolate/spice/savory, peeks through delicate builds. Mixing lentils/chickpea within the 150g also works.
Grain slot (80g):
- Oat bran: strict stat upgrade (−7 cal, +0.2g protein, +0.3g fiber per muffin), beta-glucan fiber, coarser bran-muffin character. House default stays milled oatmeal by taste.
- Hard red wheat flour (or store whole-wheat): protein is a dead tie with oat (13.2g/100g both), −3 cal/muffin at full swap, fiber ~same — nutritionally the same muffin. What changes is mechanics: wheat brings gluten → dome and spring; oat brings tenderness. Blend them:
🎛️ THE GRAIN DIAL (the 80g slot, wheat : oat — pure texture, protein identical at every setting)
(Written for fresh-milled, unsifted wheat — 100% extraction. Bran physically cuts gluten strands, so whole-wheat lift is real but moderate; for bakery-tall domes see the store-flour swap below.)
| Wheat / Oat | Dome & crumb | Use it for |
|---|---|---|
| 0 / 80 ★ BASE | Flattest top, most tender, softest bite — batch-#1 character | House default; the texture Jake picked |
| 20 / 60 | Subtle lift, still reads fully "oat muffin" | Gentlest upgrade if a batch bakes too flat |
| 40 / 40 | Noticeable lift + spring, crumb still tender — best-of-both | The upgrade setting for gifts/guests |
| 60 / 20 | Moderate dome, springier, heartier "wheat muffin" chew | Structure-heavy builds: swirls, streusel, sticky bun #160 |
| 80 / 0 | Most lift whole grain can give — springy and hearty, not bakery-tall | When structure is the point |
Rules whenever wheat > 0: fold gently (overmixed gluten = tough) and don't skip the 425°F hot start — gluten is what cashes that oven-spring in. Calories drift −0.4/muffin per 10g toward wheat; ignore it.
- Store-bought flour (AP or bread flour), if that's what's on hand: works 1:1 in the 80g slot and is the springiest option of all — no bran means the gluten works uncut, so AP out-domes even fresh-milled wheat, and bread flour is the max-dome ceiling (its usual muffin-toughness risk is muzzled here by the legume flour + chia + yogurt diluting the gluten). The trade is real, though: −0.5g fiber and −0.2g protein per muffin (AP; bread flour −0.5g fiber, protein ~tie), −2 cal — the one swap on this board that trades nutrition for looks. Batter will also want a touch less water. Guest-pleaser escape hatch, not the daily driver.
Chia slot (33g) — flax swap: 33g flaxseed, milled fresh (whole flax keeps for months; ground goes rancid in weeks — mill it with the grains). Numbers barely move: +1 cal, protein unchanged, −0.2g fiber per muffin; flax brings ~25% more omega-3 ALA and costs less. Chia gels a bit better and carries a bit more fiber. Pure preference; both work in every flavor.
Method: whisk wet, stir dry, fold together just until combined, rest 5 min (chia/lentil drink), re-check consistency, portion.
Consistency target: thick pancake batter — slumps level in a few seconds, one flick drops it off the spoon. Looser than Greek yogurt. Water is the free adjuster (brewed coffee/tea works too — see Free Flavor Arsenal).
BAKE PROTOCOLS
Regular (12): fully preheated 425°F × 5 min → drop to 350°F, door closed. Toothpick from 18 min total; usually done by 22.
Mini (24): straight 350°F, 10–13 min. No hot start needed — small cups set fast on their own.
Ease mode (either): steady 350°F, walk away, toothpick decides (+3–4 min, slightly less dome).
Silicone pan notes: always set silicone on a rigid sheet pan (batter-filled silicone folds). Silicone insulates — expect +2–3 min vs metal. No greasing needed. Let muffins cool fully before popping — warm ones tear, cool ones release perfectly. Silicone is fine at 425°F.
Partial pan: fill empty cups halfway with water (even heat, no scorching).
Frozen fruit: fold in still-frozen, +2 min bake.
Storage: counter 2 days, fridge 5, freezer forever — minis microwave back in ~20 sec, regulars ~40.
FREE FLAVOR ARSENAL (~0 calories, use everywhere)
- Pinch of salt — the #1 upgrade, period.
- Zests (lemon/orange/lime) — rub into the honey first to release the oils. Zest = flavor; juice = just acid.
- Extracts: vanilla, almond, peppermint, rum. Spices: cinnamon, cardamom, nutmeg, clove, ginger, anise.
- The liquid slot: any brewed liquid replaces water free — strong coffee, espresso, black tea, chai, earl grey, herbal teas. Tea leaves are edible: grind a bag's worth into the batter for speckle + depth.
- Espresso powder — deepens all chocolate builds even when you can't taste coffee.
RULES & CAUTIONS
- Savory builds (marked 🧂): no honey, no vanilla, no cinnamon — salt, pepper, herbs, cheese take over. Leanest + most protein-dense wing.
- Toddler wing: no whole nuts/chunks; honey fine at 1yr+ (under 1: swap honey → applesauce/extra banana — botulism risk is real).
- Florals: culinary lavender only, steeped + strained, ≤2 tsp/batch. Rosewater: start ½ tsp.
- Turmeric needs black pepper (piperine ×20 curcumin absorption) or it's decorative.
- Manuka/raw honey tops: post-bake only — heat kills what you paid for.
- Wellness wing = comfort + tradition, not medicine.
- Cornmeal/semolina swaps cost a little protein/fiber vs oat flour — the honest numbers below reflect that.
- Logging: values are per REGULAR muffin (cal · protein g · fiber g); mini column = per mini. Batch totals = regular × 12.
The 160
⭐ The Originals & First Board (#1–20)
| # | Flavor | Layer (on the base) | Regular | Mini |
|---|---|---|---|---|
| 1 | ⭐ The Staple (banana carrot) | 200g banana, 100g carrot, 100g zucchini, 50g honey, cinnamon | 150 · 8.8 · 3.8 | 75 · 4.4 · 1.9 |
| 2 | 🎃 Pumpkin spice | 300g pumpkin purée, 100g carrot, 50g honey, pie spice | 143 · 8.7 · 4.0 | 71 · 4.4 · 2.0 |
| 3 | 🍫 Chocolate banana | 25g cocoa, 250g banana, 100g zucchini, 40g honey, espresso pinch | 153 · 9.1 · 4.3 | 76 · 4.6 · 2.2 |
| 4 | 🍋 Raspberry lemon | 150g frozen raspberries, 150g banana, lemon zest, 50g honey | 148 · 8.7 · 4.1 | 74 · 4.3 · 2.1 |
| 5 | 🫐 Blueberry vanilla | 150g blueberries, 150g banana, 50g honey, double vanilla | 149 · 8.6 · 3.6 | 74 · 4.3 · 1.8 |
| 6 | 🍎 Apple cinnamon | 200g grated apple, 100g carrot, 50g honey, heavy cinnamon | 143 · 8.5 · 3.6 | 71 · 4.3 · 1.8 |
| 7 | 🥕 Carrot cake | 200g carrot, 150g banana, 20g walnuts, 50g honey, ginger+nutmeg | 160 · 8.9 · 3.9 | 80 · 4.5 · 2.0 |
| 8 | 🥜 PB banana | 30g peanut butter, 250g banana, 30g honey | 159 · 9.3 · 3.7 | 80 · 4.6 · 1.8 |
| 9 | 🍊 Cranberry orange | 100g cranberries, 150g banana, orange zest, 60g honey | 148 · 8.5 · 3.6 | 74 · 4.3 · 1.8 |
| 10 | 🍪 Gingerbread | 30g molasses, 200g banana, 100g zucchini, 30g honey, ginger+clove | 149 · 8.7 · 3.5 | 75 · 4.3 · 1.8 |
| 11 | ☕ Mocha | 20g cocoa, 2 tsp instant espresso, 200g banana, 40g honey | 147 · 8.9 · 4.0 | 73 · 4.5 · 2.0 |
| 12 | 🍒 Cherry almond | 150g frozen cherries, almond extract, 150g banana, 50g honey | 150 · 8.7 · 3.6 | 75 · 4.3 · 1.8 |
| 13 | 🥥 Coconut lime | 20g unsweetened coconut, lime zest, 150g banana, 50g honey | 153 · 8.7 · 3.6 | 76 · 4.3 · 1.8 |
| 14 | 🍯 Fig walnut | 60g dried figs, 20g walnuts, 150g banana, 30g honey | 160 · 9.0 · 3.9 | 80 · 4.5 · 2.0 |
| 15 | 🎂 Lemon poppy seed | Zest of 2 lemons, 15g poppy seeds, 150g banana, 60g honey | 151 · 8.8 · 3.6 | 75 · 4.4 · 1.8 |
| 16 | 🍠 Sweet potato spice | 250g mashed sweet potato, 30g honey, cinnamon+nutmeg | 144 · 8.7 · 3.6 | 72 · 4.4 · 1.8 |
| 17 | 🍅 Tomato-parm 🧂 | 50g sun-dried tomatoes, 20g parmesan, 100g zucchini, herbs, pepper | 137 · 9.7 · 3.6 | 68 · 4.8 · 1.8 |
| 18 | 🌿 Spinach-feta 🧂 | 100g spinach, 40g feta, lemon zest, dill | 129 · 9.1 · 3.2 | 64 · 4.6 · 1.6 |
| 19 | 🧀 Everything-bagel cheddar 🧂 | 30g cheddar, 100g zucchini, everything seasoning, chives | 130 · 9.1 · 3.1 | 65 · 4.6 · 1.5 |
| 20 | 🌽 Corn jalapeño 🧂 | 100g corn, 1 jalapeño, 20g cheddar | 132 · 9.1 · 3.2 | 66 · 4.5 · 1.6 |
🍪 Classics & Cinnamon Wing (#21–40)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 21 | 🍪 Chocolate chip | 40g dark chips, 200g banana, 40g honey | 161 · 8.8 · 3.7 | 80 · 4.4 · 1.8 |
| 22 | 🍫 Double chocolate | 25g cocoa, 30g dark chips, 250g banana, 30g honey | 162 · 9.2 · 4.4 | 81 · 4.6 · 2.2 |
| 23 | 🍌 Banana nut | 250g banana, 30g walnuts, 30g honey | 161 · 9.0 · 3.7 | 80 · 4.5 · 1.9 |
| 24 | 🌽 Corn muffin | Swap oat flour→60g cornmeal, +100g corn, 40g honey | 134 · 8.4 · 3.0 | 67 · 4.2 · 1.5 |
| 25 | 🍇 Raisin bran-style | 40g raisins, 100g carrot, cinnamon, 30g honey | 139 · 8.6 · 3.4 | 70 · 4.3 · 1.7 |
| 26 | 🌅 Morning glory | 100g carrot, 100g apple, 30g raisins, 15g coconut, 15g walnuts, 30g honey | 157 · 8.9 · 3.8 | 79 · 4.4 · 1.9 |
| 27 | 🍓 Strawberry | 200g strawberries, 150g banana, 50g honey, vanilla | 147 · 8.7 · 3.7 | 74 · 4.3 · 1.8 |
| 28 | 🍑 Peach cobbler | 200g frozen peaches, 150g banana, 50g honey, cinnamon | 148 · 8.7 · 3.6 | 74 · 4.3 · 1.8 |
| 29 | 🍁 Maple walnut | 40g maple syrup, 20g walnuts, 200g banana | 152 · 8.8 · 3.5 | 76 · 4.4 · 1.8 |
| 30 | 🥣 Oatmeal raisin | 20g oats on top, 40g raisins, 150g banana, 40g honey, cinnamon | 156 · 8.9 · 3.6 | 78 · 4.4 · 1.8 |
| 31 | ☕ Coffee cake | Oat streusel top; 200g banana + 30g honey inside | 151 · 8.8 · 3.6 | 75 · 4.4 · 1.8 |
| 32 | 🌀 Cinnamon roll | Cinnamon-honey swirl pre-bake; 150g banana + 100g zucchini; yogurt drizzle post-bake | 143 · 8.9 · 3.8 | 71 · 4.5 · 1.9 |
| 33 | ❄️ Snickerdoodle | Heavy cinnamon + pinch cream of tartar, 200g banana, honey-cinnamon brushed top | 141 · 8.6 · 3.4 | 70 · 4.3 · 1.7 |
| 34 | 🍵 Chai spice | Cinnamon+cardamom+ginger+clove+pepper, strong black tea as liquid, 200g banana, 50g honey | 146 · 8.6 · 3.4 | 73 · 4.3 · 1.7 |
| 35 | 🌴 Date nut | 60g chopped dates, 20g walnuts, 100g banana, no honey | 150 · 8.9 · 3.7 | 75 · 4.4 · 1.9 |
| 36 | 🍋 Simple lemon | Zest of 2 + 30g juice, 150g banana, 60g honey | 145 · 8.5 · 3.3 | 73 · 4.3 · 1.7 |
| 37 | 🥧 Butter pecan | 25g pecans, 40g maple syrup, 150g banana, extra vanilla + salt | 152 · 8.7 · 3.5 | 76 · 4.4 · 1.8 |
| 38 | 🍇 Cinnamon raisin | 8g cinnamon, 50g raisins, 150g banana, 30g honey | 151 · 8.7 · 3.8 | 75 · 4.4 · 1.9 |
| 39 | 🤍 Perfect plain | Double vanilla, 200g banana, 60g honey, extra salt pinch — nothing else | 148 · 8.6 · 3.4 | 74 · 4.3 · 1.7 |
| 40 | 🍫🥜 Chocolate PB swirl | 20g cocoa in batter, 20g PB swirled on top, 200g banana, 30g honey | 154 · 9.3 · 4.1 | 77 · 4.7 · 2.0 |
☕ Café & Floral Wing (#41–51)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 41 | ☕ Espresso chip | 3 tsp instant espresso, 30g dark chips, 200g banana, 40g honey | 156 · 8.7 · 3.6 | 78 · 4.4 · 1.8 |
| 42 | ☕ Cappuccino | Espresso powder + strong coffee as liquid, cinnamon-dusted top, 200g banana, 50g honey | 146 · 8.6 · 3.4 | 73 · 4.3 · 1.7 |
| 43 | 🌶️ Dirty chai | Chai spices + espresso powder, tea liquid, 200g banana, 50g honey | 146 · 8.6 · 3.4 | 73 · 4.3 · 1.7 |
| 44 | 🍰 Tiramisu | Espresso batter, 150g banana; yogurt drizzle + cocoa dust top | 142 · 8.9 · 3.5 | 71 · 4.4 · 1.7 |
| 45 | 🌰 Coffee hazelnut | 20g hazelnuts, espresso powder, 200g banana, 40g honey | 154 · 8.8 · 3.6 | 77 · 4.4 · 1.8 |
| 46 | 🍵 Matcha | 6g culinary matcha, 150g banana, 60g honey, vanilla | 146 · 8.7 · 3.5 | 73 · 4.3 · 1.8 |
| 47 | 🫖 London fog | 2 earl grey bags steeped as liquid + 1 bag ground in, orange zest, double vanilla, 150g banana, 60g honey | 144 · 8.5 · 3.3 | 72 · 4.3 · 1.7 |
| 48 | 💜 Lavender honey | 1½ tsp culinary lavender steeped, 60g honey, 150g banana, lemon zest | 144 · 8.5 · 3.3 | 72 · 4.3 · 1.7 |
| 49 | 💜🍋 Lavender lemon | 1 tsp lavender, zest of 2 + 20g juice, 150g banana, 60g honey | 145 · 8.5 · 3.3 | 72 · 4.3 · 1.7 |
| 50 | 💜🫖 Lavender London fog | Earl grey liquid + ½ tsp lavender + vanilla, 150g banana; yogurt drizzle | 146 · 8.8 · 3.3 | 73 · 4.4 · 1.7 |
| 51 | 🍰👑 Tiramisu DELUXE | Espresso batter, 150g banana; full deluxe icing dollops + cocoa dust | 153 · 9.9 · 3.5 | 77 · 4.9 · 1.7 |
🥐 The Pastry Case (#52–62)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 52 | 🥐 Almond croissant | Almond extract, 25g sliced almonds on top, 150g banana, 50g honey | 154 · 9.0 · 3.6 | 77 · 4.5 · 1.8 |
| 53 | 💚 Pistachio | 30g pistachios (20g ground in, 10g chopped top), almond extract drop, 150g banana, 50g honey | 156 · 9.1 · 3.6 | 78 · 4.5 · 1.8 |
| 54 | 🍊 Orange cardamom | Zest of 2 oranges + 30g juice, 1 tsp cardamom, 150g banana, 60g honey | 145 · 8.5 · 3.3 | 73 · 4.3 · 1.7 |
| 55 | 🌀 Swedish cardamom bun | Cardamom batter + cardamom-honey swirl, 150g banana, 100g zucchini; yogurt drizzle | 141 · 8.9 · 3.4 | 71 · 4.4 · 1.7 |
| 56 | 🍋 Lemon ricotta | +100g part-skim ricotta, zest + juice, 150g banana, 50g honey | 154 · 9.5 · 3.3 | 77 · 4.7 · 1.7 |
| 57 | 🍐 Pear ginger | 200g grated pear, fresh ginger, 100g banana, 40g honey | 145 · 8.6 · 3.7 | 73 · 4.3 · 1.9 |
| 58 | 🌅 Morning bun | Orange zest + cinnamon-honey swirl, 150g banana, 100g zucchini | 139 · 8.7 · 3.8 | 69 · 4.3 · 1.9 |
| 59 | 🌹 Pistachio rose | 25g pistachios, ½–1 tsp rosewater, 150g banana, 60g honey | 156 · 9.0 · 3.5 | 78 · 4.5 · 1.8 |
| 60 | 🍫🍊 Chocolate orange | 20g cocoa, zest of 2 oranges, 200g banana, 40g honey | 147 · 8.9 · 4.0 | 73 · 4.5 · 2.0 |
| 61 | 🧀 Fig & goat cheese | 50g dried figs, 40g goat cheese on top pre-bake, thyme, 20g honey drizzle | 142 · 9.2 · 3.4 | 71 · 4.6 · 1.7 |
| 62 | 🫐🍋 Blueberry Lemon "Wife Muffin" (Kodiak dupe) | 150g frozen wild blueberries, zest of 2 + 30g juice, 150g banana, 60g honey, double vanilla (👑 deluxe: + lemon glaze → ~162 · 9.6) | 152 · 8.6 · 3.6 | 76 · 4.3 · 1.8 |
🍂 Fall (#63–76)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 63 | 🍩 Apple cider donut | 240g cider reduced to syrup, cinnamon-honey brushed top, 150g banana | 143 · 8.5 · 3.3 | 72 · 4.3 · 1.7 |
| 64 | 🎃 Pumpkin chocolate chip | 250g pumpkin, 30g dark chips, 30g honey | 146 · 8.7 · 3.8 | 73 · 4.4 · 1.9 |
| 65 | 🥧 Pumpkin pie | 300g pumpkin, heavy pie spice, 40g maple syrup, yogurt dollop top | 138 · 9.1 · 3.7 | 69 · 4.5 · 1.9 |
| 66 | ☕🎃 PSL | 250g pumpkin, espresso + coffee liquid, pumpkin spice, 40g honey, yogurt "foam" | 138 · 9.0 · 3.6 | 69 · 4.5 · 1.8 |
| 67 | 🍎 Apple butter spice | 80g apple butter, 100g grated apple, cinnamon+clove, 20g honey | 139 · 8.4 · 3.3 | 70 · 4.2 · 1.7 |
| 68 | 🍐 Pear walnut crumble | 200g pear, 20g walnuts, oat streusel top | 149 · 8.9 · 3.8 | 74 · 4.5 · 1.9 |
| 69 | 🥜 Apple peanut butter | 200g grated apple, 30g PB, 20g honey | 147 · 9.1 · 3.5 | 73 · 4.5 · 1.8 |
| 70 | 🍯 Butternut spice | 250g roasted butternut, nutmeg, 40g honey | 138 · 8.6 · 3.4 | 69 · 4.3 · 1.7 |
| 71 | 🧡 Persimmon spice | 200g ripe persimmon, cinnamon, 30g honey | 137 · 8.5 · 3.6 | 69 · 4.3 · 1.8 |
| 72 | 🍁 Maple apple oat | 200g apple, 40g maple syrup, 20g oat-flake top | 142 · 8.7 · 3.6 | 71 · 4.3 · 1.8 |
| 73 | 🎃🧀 Savory pumpkin sage 🧂 | 250g pumpkin, 25g parmesan, sage + pepper | 134 · 9.3 · 3.6 | 67 · 4.7 · 1.8 |
| 74 | 🍠 Sweet potato pecan pie | 250g sweet potato, 25g pecans, 30g maple syrup | 157 · 8.9 · 3.8 | 78 · 4.5 · 1.9 |
| 75 | 🍏 Caramel apple | 40g date "caramel" (blended + salt + vanilla), 200g apple, 20g honey | 141 · 8.5 · 3.7 | 71 · 4.3 · 1.8 |
| 76 | 🦃 Cranberry sage cornbread 🧂 | Cornmeal swap, 80g cranberries, 20g parmesan, sage | 120 · 8.1 · 3.1 | 60 · 4.0 · 1.5 |
❄️ Winter (#77–86)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 77 | 🎄 Eggnog | 4th egg, heavy nutmeg, vanilla, 150g banana, 40g honey | 145 · 9.1 · 3.3 | 73 · 4.5 · 1.7 |
| 78 | ⛄ Peppermint chocolate | 25g cocoa, peppermint extract, 250g banana, 30g honey | 149 · 9.0 · 4.2 | 74 · 4.5 · 2.1 |
| 79 | 🍊 Clementine spice | 150g clementine + zest, cardamom+clove, 150g banana, 40g honey | 145 · 8.7 · 3.5 | 73 · 4.3 · 1.8 |
| 80 | 🎁 Fruitcake, redeemed | 60g mixed dried fruit, 20g walnuts, orange zest, spices, no honey | 143 · 8.8 · 3.4 | 72 · 4.4 · 1.7 |
| 81 | 🍫 Hot cocoa | 30g cocoa, 250g banana, 40g honey, yogurt "marshmallow" dollop | 155 · 9.5 · 4.4 | 78 · 4.8 · 2.2 |
| 82 | 🌟 Star anise orange | Star anise steeped in liquid, orange zest, 150g banana, 50g honey | 142 · 8.5 · 3.3 | 71 · 4.3 · 1.7 |
| 83 | 🍪 Gingerbread latte | 30g molasses, espresso + coffee liquid, ginger+clove, 150g banana, 20g honey | 142 · 8.5 · 3.3 | 71 · 4.3 · 1.7 |
| 84 | 🥧 Spiced apple raisin | 150g apple, 40g raisins, all the spices, 20g honey | 140 · 8.5 · 3.4 | 70 · 4.3 · 1.7 |
| 85 | 🍋 Meyer lemon poppy | Meyer zest + juice, 15g poppy seeds, 150g banana, 50g honey | 149 · 8.8 · 3.6 | 74 · 4.4 · 1.8 |
| 86 | ⛄🥥 Snowball | 25g coconut in + dusted top, vanilla, 150g banana, 40g honey | 153 · 8.7 · 3.7 | 77 · 4.3 · 1.8 |
🌸 Spring (#87–93)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 87 | 🍓 Strawberry rhubarb | 150g strawberries, 100g rhubarb, 60g honey | 139 · 8.6 · 3.4 | 70 · 4.3 · 1.7 |
| 88 | 🐰 Carrot pineapple | 150g carrot, 100g crushed pineapple, 15g coconut, 30g honey | 143 · 8.6 · 3.7 | 72 · 4.3 · 1.8 |
| 89 | 🍯 Honey lemon thyme | Zest, fresh thyme, 60g honey, 150g banana | 144 · 8.5 · 3.3 | 72 · 4.3 · 1.7 |
| 90 | 🍵🍓 Matcha strawberry | 6g matcha, 150g strawberries, 150g banana, 50g honey | 147 · 8.8 · 3.8 | 74 · 4.4 · 1.9 |
| 91 | 🐝 Orange blossom honey | ½ tsp orange blossom water, zest, 60g honey, 150g banana | 144 · 8.5 · 3.3 | 72 · 4.3 · 1.7 |
| 92 | 🥭 Mango cardamom | 150g mango, cardamom, 100g banana, 40g honey | 143 · 8.6 · 3.4 | 72 · 4.3 · 1.7 |
| 93 | 🌿 Zucchini herb & goat cheese 🧂 | 150g zucchini, 40g goat cheese, chives + dill | 129 · 9.2 · 3.1 | 65 · 4.6 · 1.6 |
☀️ Summer (#94–100)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 94 | 🍑 Peach basil | 200g peach, fresh basil, 100g banana, 40g honey | 142 · 8.7 · 3.5 | 71 · 4.3 · 1.7 |
| 95 | 🍍 Piña colada | 150g pineapple, 25g coconut, lime zest, 100g banana, 30g honey | 153 · 8.7 · 3.7 | 77 · 4.4 · 1.9 |
| 96 | 🫐🌽 Blueberry corn | Cornmeal swap + 150g blueberries, 40g honey | 134 · 8.2 · 3.2 | 67 · 4.1 · 1.6 |
| 97 | 🍒 Cherry lime | 150g cherries, lime zest, 100g banana, 40g honey | 144 · 8.6 · 3.5 | 72 · 4.3 · 1.7 |
| 98 | 🌽 Elote 🧂 | 130g corn, 25g parmesan/cotija, chili powder, lime zest, cilantro | 136 · 9.5 · 3.2 | 68 · 4.7 · 1.6 |
| 99 | 🍓 Strawberry shortcake | 200g strawberries, double vanilla; deluxe "whipped cream" top (100g yog + 10g hon) | 139 · 9.4 · 3.3 | 69 · 4.7 · 1.7 |
| 100 | 🎆 Red, White & Blue | 100g strawberries + 100g blueberries, 100g banana, vanilla yogurt drizzle | 145 · 8.9 · 3.6 | 72 · 4.4 · 1.8 |
🧡 Anti-Inflammatory (#101–110)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 101 | 🌕 Golden milk | 2 tsp turmeric + black pepper, ginger, cinnamon, 150g banana, 40g honey | 139 · 8.5 · 3.3 | 70 · 4.3 · 1.7 |
| 102 | 🍒 Tart cherry almond | 150g tart cherries, 20g almonds, 100g banana, 30g honey | 149 · 9.0 · 3.6 | 75 · 4.5 · 1.8 |
| 103 | 🫐 Wild blueberry flax | 150g wild blueberries, 20g fresh-ground flax, 100g banana, 40g honey | 152 · 8.9 · 4.0 | 76 · 4.4 · 2.0 |
| 104 | 🍵 Matcha ginger | 6g matcha, fresh ginger, 150g banana, 50g honey | 143 · 8.7 · 3.5 | 72 · 4.3 · 1.8 |
| 105 | 🍫 Dark cocoa walnut | 25g cocoa, 25g walnuts, 200g banana, 30g honey | 159 · 9.3 · 4.3 | 79 · 4.7 · 2.1 |
| 106 | 🫒 Olive oil rosemary lemon | 20g EVOO, zest, rosemary, 150g banana, 40g honey | 154 · 8.5 · 3.3 | 77 · 4.3 · 1.7 |
| 107 | 🍠 Turmeric sweet potato | 200g sweet potato, turmeric + pepper, ginger, 30g honey | 140 · 8.7 · 3.5 | 70 · 4.3 · 1.8 |
| 108 | 🫚 Triple ginger | Fresh + ground + 20g crystallized ginger, 150g banana, 20g molasses | 140 · 8.5 · 3.3 | 70 · 4.3 · 1.7 |
| 109 | 🍊 Turmeric carrot orange | 150g carrot, orange zest + juice, turmeric + pepper, 40g honey | 134 · 8.5 · 3.4 | 67 · 4.3 · 1.7 |
| 110 | 🐟 The Omega Bomb | 25g walnuts + 25g fresh-ground flax (+ chia base = all 3 plant omega-3s), 150g banana, cinnamon, 30g honey | 162 · 9.2 · 4.0 | 81 · 4.6 · 2.0 |
💊 Wellness Wing (#111–120) (comfort + tradition, not medicine)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 111 | 🔥 Fire cider | ⅛–¼ tsp cayenne (start LOW), ginger, lemon zest, 60g honey, 150g banana | 144 · 8.5 · 3.3 | 72 · 4.3 · 1.7 |
| 112 | 🌱 Wheatgrass | 5g wheatgrass powder, 150g banana, 50g honey, vanilla | 143 · 8.7 · 3.4 | 72 · 4.3 · 1.7 |
| 113 | 🍯 Manuka lemon | Zest + juice in batter; 50g manuka as POST-BAKE drizzle | 142 · 8.5 · 3.3 | 71 · 4.3 · 1.7 |
| 114 | ❤️ Beet cacao (red velvet) | 150g grated roasted beet, 20g cocoa, 100g banana, 30g honey | 142 · 9.0 · 4.1 | 71 · 4.5 · 2.1 |
| 115 | 🫖 Lemon ginger tea | Lemon-ginger herbal tea as ALL liquid, fresh ginger, zest, 50g honey, 150g banana | 142 · 8.5 · 3.3 | 71 · 4.3 · 1.7 |
| 116 | 😴 Chamomile honey | Chamomile steeped strong as liquid, vanilla, 50g honey, 150g banana | 142 · 8.5 · 3.3 | 71 · 4.3 · 1.7 |
| 117 | 🍄 Mushroom mocha | 5g lion's mane/reishi in 20g cocoa + espresso, 200g banana | 138 · 9.0 · 4.1 | 69 · 4.5 · 2.1 |
| 118 | 🧄 Roasted garlic immune 🧂 | 30g roasted garlic, 100g zucchini, 20g parmesan, thyme | 130 · 9.3 · 3.1 | 65 · 4.6 · 1.6 |
| 119 | 🫐 Elderberry lemon | 30g elderberry syrup swirled, zest, 100g banana, 20g honey | 138 · 8.5 · 3.2 | 69 · 4.2 · 1.6 |
| 120 | 🥬 Green Machine | 60g spinach blended into liquid + 20g cocoa (hides everything), 200g banana, 30g honey | 145 · 9.1 · 4.1 | 73 · 4.5 · 2.0 |
🧒 The Ruby Wing — Toddler Approved (#121–130) (mini-first; no chunks; honey = 1yr+ only)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 121 | 🦖 Green Monster | 80g spinach blended, 250g banana, vanilla, 30g honey | 146 · 8.8 · 3.7 | 73 · 4.4 · 1.8 |
| 122 | 🎀 Pink Princess | 100g roasted beet + 100g strawberries + 100g banana | 132 · 8.7 · 3.6 | 66 · 4.3 · 1.8 |
| 123 | 🥕🍎 Carrot apple | 150g carrot + 150g grated apple, cinnamon, 30g honey | 137 · 8.6 · 3.7 | 69 · 4.3 · 1.8 |
| 124 | 🍠 Sweet potato pie | 250g sweet potato, cinnamon, 20g honey | 141 · 8.7 · 3.6 | 71 · 4.4 · 1.8 |
| 125 | 🎃 Pumpkin applesauce | 200g pumpkin + 100g unsweetened applesauce, 30g honey | 135 · 8.6 · 3.6 | 67 · 4.3 · 1.8 |
| 126 | 🧀🥦 Broccoli cheddar 🧂 | 100g steamed broccoli finely chopped + 30g cheddar | 131 · 9.2 · 3.3 | 66 · 4.6 · 1.6 |
| 127 | 🌽 Sweet corn bite | 100g corn + 50g carrot, 20g honey | 132 · 8.7 · 3.3 | 66 · 4.4 · 1.6 |
| 128 | 🍍 Zucchini piña banana | 150g zucchini + 100g pineapple + 150g banana, no honey | 136 · 8.7 · 3.6 | 68 · 4.4 · 1.8 |
| 129 | 🧀🎃 "Mac & cheese" 🧂 | 200g butternut + 25g parmesan | 134 · 9.3 · 3.3 | 67 · 4.7 · 1.7 |
| 130 | 🫐 Blueberry sneak | 100g riced cauliflower (invisible) + 150g blueberries + 100g banana | 135 · 8.7 · 3.7 | 67 · 4.4 · 1.8 |
🇮🇹 Cucina Povera — The Heritage Wing (#131–140) (Abruzzo & Gallo Matese roots)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 131 | 🇮🇹 Caggionetti | 20g cocoa + 15g ground almonds + 30g honey + cinnamon + rum extract — Abruzzo's chickpea-chocolate sweet | 137 · 9.0 · 3.7 | 68 · 4.5 · 1.9 |
| 132 | 🥟 Ravioli dolci | +100g ricotta, lemon zest, cinnamon, 40g honey | 140 · 9.3 · 3.0 | 70 · 4.7 · 1.5 |
| 133 | 🧇 Ferratelle | 1½ tsp anise seed, lemon zest, 50g honey, 150g banana | 142 · 8.5 · 3.3 | 71 · 4.3 · 1.7 |
| 134 | 🍫 Bocconotti | 20g ground almonds + 20g dark chips + 30g honey + 100g banana | 152 · 8.9 · 3.5 | 76 · 4.5 · 1.8 |
| 135 | 🌰 Fig & anise | 60g dried figs, anise seed, orange zest, 100g banana, 20g honey | 143 · 8.7 · 3.7 | 72 · 4.3 · 1.9 |
| 136 | 🫒 Lemon olive oil semolina | Mill the DURUM → 60g semolina swap, 15g EVOO, 100g banana, zest of 2, 50g honey | 148 · 8.5 · 2.9 | 74 · 4.2 · 1.5 |
| 137 | 🌲 Castagnaccio-style | 30g raisins, 10g pine nuts, rosemary, 100g banana, 30g honey (chestnut flour swap if found) | 146 · 8.7 · 3.3 | 73 · 4.3 · 1.7 |
| 138 | 🌽 Polenta rosemary | Cornmeal swap, rosemary, zest, 100g banana, 40g honey | 135 · 8.2 · 3.1 | 67 · 4.1 · 1.5 |
| 139 | 🫘 Cannellini vanilla | 150g cooked cannellini blended in, vanilla, zest, 40g honey | 141 · 9.3 · 3.8 | 70 · 4.6 · 1.9 |
| 140 | 🫛 Fava & pecorino 🧂 | 150g cooked fava + 25g pecorino + mint + black pepper | 140 · 10.0 · 3.7 | 70 · 5.0 · 1.8 |
🌍 World Bakery Tour (#141–145)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 141 | 🇲🇽 Churro | Cinnamon batter (8g), 200g banana, warm 30g cinnamon-honey brush out of the oven | 142 · 8.6 · 3.8 | 71 · 4.3 · 1.9 |
| 142 | 🇬🇧 Sticky toffee | 80g blended date "toffee" + salt + vanilla, 20g molasses | 142 · 8.6 · 3.5 | 71 · 4.3 · 1.8 |
| 143 | 🇺🇸 Hummingbird | 100g banana + 100g pineapple + 15g pecans + cinnamon | 138 · 8.7 · 3.5 | 69 · 4.3 · 1.7 |
| 144 | 🇬🇷 Baklava | 20g walnuts + 15g pistachios, 50g honey, cinnamon + cardamom, zest, 100g banana | 156 · 9.0 · 3.5 | 78 · 4.5 · 1.7 |
| 145 | 🇩🇪 Black forest | 25g cocoa + 150g cherries + 200g banana | 146 · 9.1 · 4.4 | 73 · 4.6 · 2.2 |
🎉 Celebration Wing (#146–150)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 146 | 🎂 Birthday cake | Double vanilla + almond extract drop + 15g rainbow sprinkles + 150g banana + 60g honey | 151 · 8.5 · 3.3 | 75 · 4.3 · 1.7 |
| 147 | 🏕️ S'mores | 20g cocoa batter, 200g banana, crushed graham (20g) + 15g mini marshmallows toasted on top | 148 · 9.0 · 4.0 | 74 · 4.5 · 2.0 |
| 148 | 💍 Wedding cake | Almond extract + 150g raspberries + 150g banana + 50g honey | 148 · 8.7 · 4.1 | 74 · 4.3 · 2.1 |
| 149 | 🎃 Halloween swirl | 250g pumpkin batter + 25g cocoa swirled on top + 40g honey | 140 · 9.0 · 4.3 | 70 · 4.5 · 2.1 |
| 150 | 🎄 Christmas Morning | Cinnamon-honey swirl + nutmeg/eggnog spice + 150g banana + full deluxe icing | 150 · 9.8 · 3.7 | 75 · 4.9 · 1.8 |
🥐 The Breakfast Pastry Case (#151–160)
| # | Flavor | Layer | Regular | Mini |
|---|---|---|---|---|
| 151 | 🥖 Biscotti | 20g almonds, anise seed, orange zest, 100g banana, 40g honey — for real biscotti crunch: slice a day-old muffin and re-toast at 300°F | 145 · 8.9 · 3.4 | 73 · 4.4 · 1.7 |
| 152 | 🍩 Glazed donut | HEAVY nutmeg (the secret donut spice), double vanilla, 150g banana, 40g honey; yogurt glaze post-bake | 143 · 8.8 · 3.3 | 72 · 4.4 · 1.7 |
| 153 | 🧇 Maple waffle | 40g maple syrup, extra vanilla + extra salt pinch, 150g banana | 138 · 8.5 · 3.3 | 69 · 4.3 · 1.7 |
| 154 | 🥞 Blueberry pancake | 100g blueberries, 40g maple syrup, 100g banana | 139 · 8.6 · 3.4 | 69 · 4.3 · 1.7 |
| 155 | 🍎 Apple strudel | 150g apple, 30g raisins, cinnamon, lemon zest, 20g honey | 137 · 8.5 · 3.4 | 69 · 4.3 · 1.7 |
| 156 | 🐻 Bear claw | Almond extract, 20g ground almonds in + 10g sliced on top, cinnamon, 100g banana, 40g honey | 150 · 9.0 · 3.5 | 75 · 4.5 · 1.8 |
| 157 | 🥧 Berry tart | 75g raspberries + 75g blueberries, zest, 40g honey, 50g yogurt "custard" dollop | 138 · 8.9 · 3.6 | 69 · 4.5 · 1.8 |
| 158 | 🧀 Cheese danish | +100g ricotta spooned into centers, 100g cherries, 30g honey, vanilla + zest | 142 · 9.4 · 3.2 | 71 · 4.7 · 1.6 |
| 159 | 🍞 French toast | 4th egg, cinnamon + nutmeg, 40g maple syrup, 100g banana, extra vanilla | 140 · 9.0 · 3.2 | 70 · 4.5 · 1.6 |
| 160 | 🍯 Sticky bun | UPSIDE-DOWN: spoon 20g pecans + 30g honey + 8g cinnamon into cup bottoms FIRST, batter on top, flip out after baking | 150 · 8.7 · 3.8 | 75 · 4.4 · 1.9 |
HALL OF FAME (at the 150/80 house base)
- 👑 Most protein: #140 Fava & pecorino (10.0g!) · #51 Tiramisu Deluxe (9.9g) · #150 Christmas Morning (9.8g) · #17 Tomato-parm (9.7g)
- 🪶 Lightest: #76 Cranberry sage cornbread (120) · #18 Spinach-feta & #93 Zucchini goat cheese (129) · #118 Roasted garlic & #19 Everything bagel (130)
- 🌾 Most fiber: #22 Double chocolate, #81 Hot cocoa, #145 Black forest (4.4g) · #3, #105, #149 (4.3g)
- ⭐ The one that started it all: #1, first baked 2026-07-05 as "the staple"
- 🫐 The Wife Muffin: #62 — beats the Kodiak box at 5.7g vs 3.7g protein per 100 cal
- 🇮🇹 The soul of the board: #131 Caggionetti — chickpea desserts are the family heritage
Board complete at 160 — 2026-07-05. One base, a grain mill, and a silicone pan. Forza.