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Blueberry Protein Muffins

Soft blueberry protein muffins with oat flour, Greek yogurt and vanilla protein powder. 9 grams of protein and 145 calories per muffin.

  • 9g protein
  • 145 calories
  • 35 minutes
  • 12 servings

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By The Protein First Kitchen Team. Published

Blueberry protein muffins on a plate
Photo by @theartsy_waterlily on Unsplash

These blueberry protein muffins are soft and tender, not dry or rubbery, because most of the moisture comes from Greek yogurt and applesauce. Each one has 9 grams of protein for 145 calories, so two make a solid breakfast.

Keys to soft protein muffins

  • Use oat flour, not almond flour. It gives a classic muffin crumb.
  • Greek yogurt and applesauce replace most of the oil.
  • Pull them early. Protein baked goods go from moist to dry in a couple of minutes.

Variations

  • Banana chocolate chip: swap the applesauce for mashed banana and the blueberries for 1/3 cup chocolate chips.
  • Lemon poppy seed: zest of 2 lemons and 1 tbsp poppy seeds, no berries.
  • Pumpkin spice: pumpkin purée instead of applesauce, plus 2 tsp pumpkin pie spice.

Looking for something with more protein per serving? Try our protein banana bread.

Banana protein muffins

The most popular variation. Replace the applesauce with 1/2 cup mashed very ripe banana, cut the maple syrup to 1/4 cup, and swap the blueberries for 1/3 cup dark chocolate chips or chopped walnuts. They come out a bit denser and naturally sweeter, with the same 9 grams of protein each.

Ingredients you’ll need

  • Oat flour: the base. It gives a classic muffin crumb.
  • Vanilla protein powder: two scoops for 48 grams of protein across the batch.
  • Greek yogurt and applesauce: moisture without much oil.
  • Eggs, baking powder and baking soda: rise and a domed top.
  • Blueberries: fresh or frozen.

How to make protein muffins

  1. Whisk the dry and wet ingredients separately.
  2. Fold gently until no flour shows. Overmixing is the number one reason protein muffins turn out tough.
  3. Fill the cups almost to the top for taller muffins.
  4. Bake just until a toothpick comes out clean, usually 18 to 22 minutes.

Storage

Keep them 2 days at room temperature, 5 days in the fridge, or 3 months in the freezer. Warm frozen muffins for 20 to 30 seconds in the microwave.

Blueberry Protein Muffins

Prep 15 min. Cook 20 min. Makes 12 servings of 1 muffin.

Servings

Ingredients

Instructions

  1. Heat the oven to 350°F (175°C) and line a 12-cup muffin pan with paper liners. Spray the liners lightly.
  2. Whisk the oat flour, protein powder, baking powder, baking soda and salt in a large bowl.
  3. In another bowl, whisk the eggs, Greek yogurt, applesauce, maple syrup, melted oil and vanilla.
  4. Fold the wet ingredients into the dry until just combined. Fold in the blueberries.
  5. Divide between the cups and bake for 18 to 22 minutes, until a toothpick comes out clean.
  6. Cool for 10 minutes in the pan before removing.

Notes

  • Protein muffins stick to paper liners more than regular muffins. A quick spray of the liners fixes it.
  • Do not overbake. Pull them as soon as the toothpick is clean, or they dry out.
  • Freeze up to 3 months. Thaw overnight or microwave 20 seconds.

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    Questions people ask

    Why are my protein muffins dense?

    Overmixing or too much protein powder. Fold just until no flour shows and measure the powder by weight.

    Can I use frozen blueberries?

    Yes. Fold them in frozen, without thawing, and add 2 to 3 minutes to the baking time.

    Can I add protein powder to muffin mix?

    Yes. Replace about a third of the mix with protein powder and add 2 to 3 tablespoons more liquid. Expect a slightly denser muffin.

    How do I make banana protein muffins?

    Swap the applesauce in this recipe for 1/2 cup mashed ripe banana, reduce the maple syrup to 1/4 cup, and use chocolate chips or walnuts instead of blueberries.

    How much protein is in a protein muffin?

    These have 9 grams each. Most bakery muffins have 5 to 7 grams with two to three times the calories.

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