Muffins are the classic American breakfast pastry and have been a staple in households for generations. These delicious treats are perfect for a quick breakfast on the go, a midday snack, or even a dessert. But what if we could make muffins even better by adding a boost of protein?
High-Protein Muffins are the perfect combination of taste and nutrition. These muffins are made with high-quality protein sources such as eggs, Greek yoghurt, and protein powder, which helps keep you full for longer and aids in muscle recovery.
With options for gluten-free, low-sugar, and even savoury options, there’s a high-protein muffin for everyone. Add a little extra protein to your next muffin and see its difference.
High-protein muffins are not only delicious but they are also packed with the essential nutrient that helps repair and build muscle.
If you want to know more about high-protein muffins and how you can make them at home, read for some interesting recipes and facts.
Common Ingredients
There are many ingredients that can be used to make high-protein muffins, but some of the most common include the following:
Eggs: A great source of protein and adds moisture to the muffins.
Greek yoghurt: A high-protein alternative to traditional yoghurt, it adds a creamy texture and tangy flavour.
Protein powder: A convenient way to add extra protein to the muffins, it also helps to bind the ingredients together.
Whole wheat flour or almond flour: These flours provide a healthier alternative to all-purpose flour and can add extra fibre to the muffins.
Nuts or seeds: These can add extra protein, healthy fats, and a crunchy texture to the muffins.
Sweeteners: Honey, maple syrup, or stevia can be used to sweeten the muffins.
Baking powder, baking soda, and salt: These are used as leavening agents to bring out the flavours in the muffins.
Fruits or vegetables: These can add flavour and extra nutrition to the muffins.
Spices: Cinnamon, nutmeg, and vanilla extract can add flavour to the muffins.
How to Prepare High-Protein Muffin?
Ingredients:
- 2 eggs
- 1/2 cup Greek yoghurt
- 1/2 cup protein powder (whey or plant-based)
- 1 cup whole wheat flour
- 1 tsp baking powder
- 1/4 tsp baking soda
- 1/4 tsp salt
- 1/4 cup honey
- 1 tsp vanilla extract
- 1/2 cup mixed berries (optional)
Instructions:
- Paper liners should be used to line a muffin pan as the oven is preheated to 350°F (175°C).
- Whisk together the eggs, Greek yoghurt, and protein powder in a medium-sized mixing bowl.
- Mix the whole wheat flour, baking powder, baking soda, and salt in another mixing bowl.
- Stirring constantly, and gradually add the dry ingredients to the wet ones.
- Stir in the honey and vanilla extract.
- Fold in the mixed berries, if using.
- Fill each cup in the muffin tin approximately 2/3 full of batter.
- A toothpick put into the centre of a muffin should come out clean after baking for 18 to 20 minutes.
- The muffins should be taken out of the oven and allowed to cool for a few minutes in the pan before being moved to a wire rack to finish cooling.
Storage Instructions
The storage instructions for high-protein muffins depend on how long you plan to keep them.
For Short-Term Storage:
You can store the muffins in an airtight container for up to 2 days at room temperature. This will assist in keeping them fresh and moist.
For Medium-Term Storage:
The muffins can be kept in the refrigerator for up to three days in an airtight container. This will help slow the spoilage process and keep the muffins fresh for longer.
For Long-Term Storage:
The muffins can be frozen for up to three months in an airtight container. This will help to preserve the muffins for an extended period.
When storing the muffins in the refrigerator or freezer, allow them to come to room temperature or thaw them before eating. This will help to bring back the taste and texture of the muffins.
NOTE: Storing the muffins in an airtight container or plastic wrap helps to keep the moisture in, which will help to keep them fresh and prevent them from drying out.
Facts
- It is a fantastic way to increase your dietary protein intake. Protein is essential for building and repairing muscle tissue and can help keep you full and satisfied.
- It is often lower in sugar than traditional muffins, which can benefit people with diabetes or those trying to limit their sugar intake.
- It is a great option for people following a gluten-free diet, as many recipes use alternative flour such as almond flour or coconut flour.
- It can be a convenient and portable option for people on the go, as they can be easily packed in a lunchbox or taken as a snack on the road.
- It can be a great post-workout snack as they help in muscle recovery and repair.
- It can be made with various ingredients, such as eggs, Greek yoghurt, protein powder, nuts, seeds, and fruits, adding extra flavour and nutrition to the muffins.
- It can be a great way to incorporate more plant-based proteins into your diet, as many recipes use plant-based protein powder.
- It can be a great way to sneak in vegetables like carrots, zucchini, and spinach, which adds extra nutrition and flavour to the muffins.
Nutrition
The nutrition value for 100 gms High Protein Muffin is given below:
Nutritional Fact | Estimated Value (per 100g) |
Calories | 169 kcal |
Protein | 14.3g |
Carbohydrates | 9.5g |
Fat | 8.7g |
Fiber | 2.7g |
Sugar | 4.8g |
Cholesterol | 3.1mg |
Sodium | 274.3mg |
Potassium | 222.3mg |
Vitamin A | 49.40% |
Vitamin C | 1.70% |
Calcium | 13% |
Iron | 4% |
Healthy High Protein Muffin Recipes
The following collection of delicious and nutritious high-protein muffin recipes. These recipes are designed to provide your body with the fuel it needs while satisfying your sweet cravings.
These are perfect for breakfast, snacks, or post-workout. Using these high-protein muffin recipes, you can maintain your fitness and health goals. Give them a try and enjoy.
Sausage and Egg McMuffin
It is a popular breakfast sandwich offered by McDonald’s. It consists of a sausage patty, a round egg, and American cheese, all served on an English muffin. The sausage patty is made from pork and spices.
The round egg is made from whole eggs and cooked on a grill. American cheese is a processed cheese slice. The English muffin is made from flour, yeast, sugar, and salt. It is toasted before serving.
The Sausage and Egg McMuffin is usually served hot and can be enjoyed on its own or as part of a meal with hash browns and coffee or orange juice.
Here is a recipe for a homemade Sausage and Egg McMuffin:
Ingredients:
- 4 English muffins
- 4 sausage patties
- 4 eggs
- 4 slices American cheese
Instructions:
- Preheat a skillet over medium heat.
- Split the English muffins in half and toast them in a toaster or broiler.
- Cook the sausage patties in the skillet until they are browned and cooked.
- The eggs should be scrambled into the skillet and cooked to your preferred doneness.
- Place a slice of cheese on each sausage patty and let it melt.
- Assemble the sandwiches by placing the sausage patty and egg on the bottom half of the toasted English muffin.
- Serve the English muffin warm and top with the top half.
- You can also make variations on this recipe by adding vegetables or different types of cheese to suit your taste.
Carrot Cake Protein Muffins
Here is a recipe for Carrot Cake Protein Muffins:
Ingredients:
- 1 cup oat flour
- 1/2 cup vanilla protein powder
- 1 tsp baking powder
- 1 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/4 tsp ground ginger
- 1/4 tsp salt
- 1 cup grated carrots
- 1/2 cup unsweetened applesauce
- 1/4 cup honey
- 1/4 cup nonfat Greek yoghurt
- 2 eggs
- 1 tsp vanilla extract
Instructions:
- Preheat the oven to 350F. Line a muffin tin with paper liners.
- In a large mixing bowl, combine the oat flour, protein powder, baking powder, cinnamon, nutmeg, ginger, and salt.
- In a separate mixing bowl, combine the grated carrots, applesauce, honey, Greek yoghurt, eggs, and vanilla extract.
- Mix the wet and dry ingredients until barely mixed.
- Evenly distribute the batter among the muffin tins.
- Bake the muffins for 18 to 20 minutes, or until the centre of a toothpick put into one of them comes out clean.
- After five minutes of cooling in the muffin pan, remove to a wire rack to finish cooling.
Lemon Raspberry Protein Muffins
Here is a recipe for Lemon Raspberry Protein Muffins:
Ingredients:
- 1 cup oat flour
- 1/2 cup vanilla protein powder
- 1 tsp baking powder
- 1/4 tsp salt
- 1/4 cup honey
- 1/4 cup nonfat Greek yoghurt
- 2 eggs
- 1 tsp vanilla extract
- 1 tbsp lemon zest
- 1/4 cup fresh lemon juice
- 1/2 cup fresh raspberries
Instructions:
- Preheat the oven to 350F. Line a muffin tin with paper liners.
- In a large mixing bowl, combine the oat flour, protein powder, baking powder, and salt.
- In a separate mixing bowl, combine the honey, Greek yoghurt, eggs, vanilla extract, lemon zest, and lemon juice.
- Fold the raspberries into the wet ingredients.
- Mix the wet and dry ingredients until barely mixed.
- Evenly distribute the batter among the muffin tins.
- Bake the muffins for 18 to 20 minutes, or until the centre of a toothpick put into one of them comes out clean.
- After five minutes of cooling in the muffin pan, remove to a wire rack to finish cooling.
Blueberry Banana Protein Muffins
Ingredients:
- 1 cup oat flour
- 1/2 cup vanilla protein powder
- 1 tsp baking powder
- 1/4 tsp salt
- 1/4 cup honey
- 1/4 cup nonfat Greek yoghurt
- 2 eggs
- 1 tsp vanilla extract
- 1 ripe banana, mashed
- 1 cup fresh blueberries
Instructions:
- Preheat the oven to 350F. Line a muffin tin with paper liners.
- In a large mixing bowl, combine the oat flour, protein powder, baking powder, and salt.
- Mix the honey, Greek yoghurt, eggs, vanilla extract, and mashed banana in a separate mixing bowl.
- Gently fold in the blueberries.
- Mix the wet and dry ingredients until barely mixed.
- Evenly distribute the batter among the muffin tins.
- Bake the muffins for 18 to 20 minutes, or until the centre of a toothpick put into one of them comes out clean.
- After five minutes of cooling in the muffin pan, remove to a wire rack to finish cooling.
Peanut Butter Protein Muffins
Ingredients:
- 2 cups flour
- 1/2 cup sugar
- 2 scoops protein powder (whey or plant-based)
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 cup milk
- 1/2 cup peanut butter
- 2 eggs
- 2 teaspoons vanilla extract
Instructions:
Preheat oven to 350°F (175°C). Line a muffin tin with paper liners.
- In a large mixing bowl, combine the flour, sugar, protein powder, baking powder, baking soda, and salt.
- Whisk together the milk, peanut butter, eggs, and vanilla extract in a separate mixing bowl.
- Gradually add the wet ingredients to the dry ingredients, stirring until well combined.
- Divide the batter evenly among the muffin cups.
- Bake for 20-25 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove from the oven and cool for 5-10 minutes before serving.
Chocolate Chip Zucchini Protein Muffins
Ingredients:
- 1 1/2 cups flour
- 1/2 cup protein powder (whey or plant-based)
- 1 tsp baking powder
- 1 tsp baking soda
- 1/4 tsp salt
- 1/2 tsp cinnamon
- 1/2 cup brown sugar
- 2 eggs
- 1/2 cup unsweetened applesauce
- 1/4 cup melted coconut oil
- 1 tsp vanilla extract
- 1 cup grated zucchini
- 1/2 cup chocolate chips
Instructions:
- Preheat the oven to 350°F (175°C). Line a muffin tin with paper liners.
- In a large mixing bowl, combine the flour, protein powder, baking powder, baking soda, salt, and cinnamon.
- Whisk together the brown sugar, eggs, applesauce, coconut oil, and vanilla extract in a separate mixing bowl.
- Gradually add the wet ingredients to the dry ingredients, stirring until well combined.
- Fold in the grated zucchini and chocolate chips.
- Divide the batter evenly among the muffin cups.
- Bake for 20-25 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove from the oven and cool for 5-10 minutes before serving.
Chocolate Protein Muffins Recipe
Ingredients:
- 1 1/2 cups flour
- 1/2 cup cocoa powder
- 1/2 cup protein powder (whey or plant-based)
- 1 tsp baking powder
- 1/4 tsp baking soda
- 1/4 tsp salt
- 1/2 cup sugar
- 1/4 cup melted coconut oil
- 2 eggs
- 1 tsp vanilla extract
- 1 cup milk
- 1/2 cup chocolate chips
Instructions:
- Preheat the oven to 350°F (175°C). Line a muffin tin with paper liners.
- In a large mixing bowl, combine the flour, cocoa powder, protein powder, baking powder, baking soda, and salt.
- Whisk together the sugar, melted coconut oil, eggs, vanilla extract, and milk in a separate mixing bowl.
- Gradually add the wet ingredients to the dry ingredients, stirring until well combined.
- Fold in the chocolate chips.
- Divide the batter evenly among the muffin cups.
- Bake for 20-25 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove from the oven and cool for 5-10 minutes before serving.
Vegetable Quinoa Egg Muffins
Ingredients:
- 1 cup cooked quinoa
- 6 large eggs
- 1/2 cup diced vegetables (such as bell peppers, mushrooms, and spinach)
- 1/4 cup grated cheese (optional)
- 1/4 cup chopped fresh herbs (such as parsley or chives) (optional)
- Salt and pepper, to taste
- Cooking spray or muffin liners
Instructions:
- Preheat the oven to 375°F (190°C).
- In a large bowl, whisk together the eggs.
- Add the cooked quinoa, diced vegetables, grated cheese (if using), fresh herbs (if using), salt, and pepper to the bowl with the eggs. Mix until well combined.
- Grease a 12-cup muffin tin with cooking spray or insert muffin liners.
- Pour the egg and quinoa mixture into the muffin cups, filling each about three-quarters full.
- Bake for 20-25 minutes, until the muffins are set and lightly golden brown on top.
- Let cool for a few minutes in the muffin tin before removing them.
Enjoy warm or cold. You can store them in the fridge for up to 3 days.
Note: You can use any vegetables and add meat like chicken or ham.
Zucchini Yogurt Multigrain Muffins
Ingredients:
- 1 cup whole wheat flour
- 1/2 cup oats
- 1/2 cup multigrain flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/4 cup brown sugar
- 1 large egg
- 1/2 cup plain yoghurt
- 1/4 cup milk
- 1/4 cup vegetable oil
- 1 tsp vanilla extract
- 1 cup grated zucchini
Instructions:
- Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin or line it with paper liners.
- Whisk together the whole wheat flour, oats, multigrain flour, baking powder, baking soda, salt, and cinnamon in a large mixing bowl.
- In a separate mixing bowl, beat the egg and brown sugar together until light and fluffy.
- Add the yoghurt, milk, vegetable oil, and vanilla extract to the egg mixture and mix until well combined.
- Stir in the grated zucchini.
- Gradually add the dry ingredients to the wet ingredients and mix until just combined.
- Divide the batter evenly among the prepared muffin cups.
- Bake for 20-25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove the muffins from the oven and let them cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Enjoy warm or cold. You can store them in the fridge for up to 3 days.
Banana Protein Muffins
Ingredients:
- 1 1/2 cups whole wheat flour
- 1/2 cup vanilla or cinnamon-flavoured protein powder
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/4 cup honey
- 2 ripe bananas, mashed
- 2 eggs
- 1 tsp vanilla extract
- 1/4 cup unsweetened almond milk
Instructions:
- Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin or line it with paper liners.
- Whisk together the whole wheat flour, protein powder, baking powder, baking soda, and salt in a large mixing bowl.
- In a separate mixing bowl, combine the honey, mashed bananas, eggs, vanilla extract and almond milk.
- Gradually add the wet ingredients to the dry ingredients and mix until just combined.
- Divide the batter evenly among the prepared muffin cups.
- Bake for 20-25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove the muffins from the oven and let them cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Enjoy warm or cold. You can store them in the fridge for up to 3 days.
Note: You can add nuts or chocolate chips for extra crunch and flavour.
Chocolate Chip Pumpkin Protein Muffins
Ingredients:
- 1 1/2 cups whole wheat flour
- 1/2 cup vanilla or pumpkin spice-flavoured protein powder
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 tsp pumpkin pie spice
- 1/4 cup honey
- 1 cup pumpkin puree
- 2 eggs
- 1 tsp vanilla extract
- 1/4 cup unsweetened almond milk
- 1/2 cup chocolate chips
Instructions:
- Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin or line it with paper liners.
- Whisk together the whole wheat flour, protein powder, baking powder, baking soda, salt, and pumpkin pie spice in a large mixing bowl.
- In a separate mixing bowl, combine the honey, pumpkin puree, eggs, vanilla extract, and almond milk.
- Gradually add the wet ingredients to the dry ingredients and mix until just combined.
- Stir in the chocolate chips.
- Divide the batter evenly among the prepared muffin cups.
- Bake for 20-25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove the muffins from the oven and let them cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Enjoy warm or cold. You can store them in the fridge for up to 3 days.
Note: You can adjust the sweetness by adding or reducing the honey and adding some chopped nuts for extra crunch.
Spinach Blender Muffins
Ingredients:
- 1 cup fresh spinach leaves
- 2 eggs
- 1/2 cup milk
- 1/4 cup vegetable oil
- 1 tsp vanilla extract
- 1 cup whole wheat flour
- 1 tsp baking powder
- 1/4 tsp salt
- 1/4 cup sugar
Instructions:
- Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin or line it with paper liners.
- In a blender, puree the spinach, eggs, milk, vegetable oil, and vanilla extract until smooth.
- Whisk together the whole wheat flour, baking powder, salt, and sugar in a medium bowl.
- Gradually add the dry ingredients to the blender and blend until just combined.
- Divide the batter evenly among the prepared muffin cups.
- Bake for 20-25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove the muffins from the oven and let them cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Enjoy warm or cold. You can store them in the fridge for up to 3 days.
Note: You can add some cheese or nuts for extra flavour and texture.
Peanut Butter Banana Protein Muffins
Ingredients:
- 1 1/2 cups whole wheat flour
- 1/2 cup vanilla or cinnamon-flavoured protein powder
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/4 cup honey
- 2 ripe bananas, mashed
- 2 eggs
- 1 tsp vanilla extract
- 1/4 cup unsweetened almond milk
- 1/2 cup creamy peanut butter
Instructions:
- Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin or line it with paper liners.
- Whisk together the whole wheat flour, protein powder, baking powder, baking soda, and salt in a large mixing bowl.
- In a separate mixing bowl, combine the honey, mashed bananas, eggs, vanilla extract, almond milk and peanut butter. Mix until well combined.
- Gradually add the wet ingredients to the dry ingredients and mix until just combined.
- Divide the batter evenly among the prepared muffin cups.
- Bake for 20-25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
- Remove the muffins from the oven and let them cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Enjoy warm or cold. You can store them in the fridge for up to 3 days.
Note: You can add some chocolate chips for extra sweetness or chopped nuts for a crunchy texture.
Conclusion
High-protein muffins are a convenient and delicious way to fuel your body with essential nutrients. Whether you are looking for a healthy breakfast option, a post-workout snack, or a quick and easy meal on the go, these muffins are the perfect solution.
With various ingredients and flavours to choose from, such as spinach, peanut butter, banana, and quinoa, you will never get tired of these tasty treats.
So, next time you rush and need something healthy, grab a high-protein muffin and power up your day
Frequently Asked Questions (FAQs)
Yes, high-protein muffins can be made with gluten-free flour. Gluten-free flour options like almond flour, oat flour, or coconut flour can be used as a substitute for wheat flour.
High protein muffins will last for about 3-4 days in an airtight container in the refrigerator. They can also be frozen for up to 3 months.
It depends on the recipe, many high-protein muffin recipes use eggs and dairy products, so they may not be suitable for vegetarians and vegans.
However, many high-protein muffin recipes can be adapted to vegetarian or vegan by using plant-based protein powder, flax eggs, and plant-based milk.
To make high protein muffins moister, add ingredients such as Greek yoghurt, mashed bananas, or applesauce to the batter. These ingredients will add moisture to the muffins without increasing the fat content.
High-protein muffins can be used as a meal replacement, especially when paired with a source of healthy fat and carbohydrates. They can be a great option for a quick breakfast or lunch on the go.