Why Lupin Flour Is My New Favourite Healthy Baking Staple (+ High-Protein Banana Loaf Recipe!)

High Protein Lupin Flour Banana Loaf

Lupin flour is quickly becoming one of my favourite ingredients for creating high-protein, blood-sugar-balanced baked goods that actually keep you full — instead of leaving you hungry an hour later (looking at you, coffee shop muffins). With a hubby and two boys who love their snacks, I’m always looking for ways to bake healthier loaves, breads, cookies, and muffins that deliver protein, fiber, and healthy fats to keep them satisfied and energized.

Today, I’m breaking down why lupin flour is such a powerful addition to your baking, how it stacks up against traditional flour, and sharing my High-Protein Lupin Banana Loaf — the one I enjoy regularly for breakfast alongside my high-protein chia pudding for a total of 37 grams of protein.

What is Lupin Flour?

Lupin flour is made from sweet lupin beans, part of the legume family. It’s naturally:

• High in protein

• High in fiber

• Low in net carbohydrates

• Naturally gluten-free

Unlike refined white flour, which is almost entirely starch, lupin flour contains all three macronutrients, making it far more filling and blood-sugar-friendly.

Why Lupin Flour Keeps You Full Longer

Most coffee shop loaves, muffins, and breakfast breads are made with:

• White flour

• Large amounts of sugar

• Industrial seed oils (canola, soybean, or generic “vegetable oil”)

This combination spikes blood sugar, burns quickly, and often leaves you hungry soon after eating.

Lupin flour, on the other hand:

• Provides sustained energy due to its high protein and fiber content

• Helps support stable blood sugar, reducing cravings and energy crashes

• Keeps you full and satisfied for hours

• Adds structure and moisture to baking without needing excessive oil or sugar

I often replace part of the flour in my traditional recipes — like banana bread — with lupin flour to boost protein, fiber, and overall nutritional value.

This type of baking is especially supportive for my clients in their 40s–60s who are navigating perimenopause or menopause. During this stage, the body becomes more sensitive to blood sugar spikes, which can worsen symptoms like fatigue, cravings, weight gain around the midsection, and disrupted sleep. Choosing high-protein, high-fiber options like lupin-based baking helps stabilize blood sugar, keeps energy steady, and reduces those afternoon crashes. Plus, the extra protein is essential for preserving and building muscle — something that becomes increasingly important in midlife to support metabolism, strength, bone health, and healthy aging.

High-Protein Lupin Banana Loaf

A delicious, nutrient-dense, protein-packed loaf that makes the perfect breakfast, snack, or post-workout refuel.

Makes: 12 slices

Total time: 55–65 minutes

Ingredients

• 4 ripe bananas, mashed

• 3 large eggs

• ¾ cup plain Greek yogurt

• 1 tsp vanilla extract

• ⅔ cup lupin flour

• ½ cup almond flour

• ½ cup vanilla protein powder

• ¼ cup collagen peptides

• 1 tsp baking powder

• 1 tsp baking soda

• 1 tsp cinnamon

• ¼ tsp sea salt

• ¼ cup dark chocolate chips or walnuts, pumpkin seeds, or hemp seeds

Instructions

1. Preheat the oven to 350ºF (175ºC). Line a loaf pan with parchment paper.

2. Blend the wet ingredients (bananas, eggs, yogurt, vanilla) using a hand blender or food processor until smooth.

3. In a large bowl, combine the dry ingredients (lupin flour, almond flour, protein powder, collagen, baking powder, baking soda, cinnamon, sea salt).

4. Pour wet into dry and stir until combined. Fold in chocolate chips or seed/nut additions.

5. Bake 55–65 minutes, checking at 50 minutes. Protein loaves brown faster — if the top is browning too quickly, tent with foil.

6. Cool completely on a rack before slicing into 12 pieces. Enjoy!

Nutrition Breakdown

Per Slice (1 of 12)

• Calories: ~106 kcal

• Protein: ~12 g

• Carbohydrates: ~7 g

• Fat: ~4.3 g

Ready to Start Baking with Lupin Flour?

If you haven’t tried baking with lupin yet, this loaf is the perfect place to start. It’s simple, delicious, and delivers everything your body needs first thing in the morning: protein, fiber, micronutrients, and slow-burning energy.

If you want more high-protein, hormone-friendly, blood-sugar-balanced recipes, I’m happy to help you build a plan that supports your goals. Book a FREE 15-Minute Discovery call to learn more about how I can help!