Blueberry Protein Muffins

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Toss out that store-bought blueberry muffin and replace it with this protein-packed recipe! High in both fiber and protein, but low in fat and calories – this healthier version of the classic is ideal for those searching for a healthier alternative.

What you need to make this muffin recipe

Ingredients for the blueberry protein muffins
  • Whole wheat flour: As a dietitian I have to encourage you to use whole wheat flour in this recipe to boost its overall nutritional content. Whole wheat flour is higher in fiber and B vitamins than white flour. 
  • Whey protein powder: This recipe calls for Iso Pure’s Unflavored Whey Protein Isolate, which may be costly but is well worth the investment as it creates perfect muffins with zero added flavoring.
  • Baking powder: This will help the muffins to rise and become fluffy. 
  • Salt: A pinch of salt adds flavor and depth to the recipe.
  • Flax seeds: Using additional flag seed is optional however it does add a significant about of fiber and other nutrients. 
  • Greek yogurt: replace butter or oil in many recipes, making them healthier and lighter. Greek yogurt increases the protein content of these muffins. 
  • Eggs: This will act as a binder, helping to hold the muffins together. 
  • Unsweetened Applesauce: This will add both moisture and sweetness to the recipe, so you won’t need to use more added sugar.
  • Blueberries: The star of this recipe! Feel free to use more or fewer blueberries, depending on your preference. 
  • Monk Fruit: This is an all-natural, calorie-free sweetener. I gravitate toward this particular sweetener because of its 1:1 ratio to sugar, making it easy and convenient to use.
  • Vanilla extract: This will add flavor to the muffins and enhance their sweetness. 

Blueberry protein Muffins recipe Variations 

  • Protein powder: For a cheaper option, feel free to substitute the protein powder for whey-based protein. Otherwise, you can utilize a plant-based option and make this recipe vegetarian-friendly. Learn the differences in whey vs plant protein powders.
  • Flour: One potential swap for whole wheat flour in this blueberry protein muffin recipe is white or almond flour. White flour, also known as all-purpose flour, tends to create a light and fluffy muffin. Almond flour will add more of a crumbly texture and nutty flavor. 
  • Sweetener: Agave or honey can be used as a substitute for monk fruit in this recipe. Just note that it will also add more calories and sweetness. 
  • Fruit: Feel free to use any type of berry, such as blackberries, raspberries, or strawberries, instead of blueberries. 
  • Nuts: Mix-ins such as chopped walnuts, almonds, or cashews are a great way to add crunch and flavor. 
  • Egg: If you would like to make this recipe vegan, use a “flax egg” as a substitute for the egg. To create a flax egg, combine one tablespoon of ground flaxseed with two tablespoons of water and set aside for five minutes. 

Instructions 

Learn how to make this recipe in 60 seconds with the Youtube Shorts I created giving you a step by step break down for how to make thes blueberry protein muffins. (Don’t forget to follow)

  • Step One: Preheat your oven to 400 degrees, and in a large bowl, combine your dry ingredients, including whole wheat flour, whey protein powder, baking powder, flax seed, and salt.  
  • Step Two: In a separate bowl, combine your wet ingredients, including Greek yogurt, monk fruit, egg, apple sauce, and vanilla extract.
  • Step Three: Mix your wet ingredients with your dry ingredients until thoroughly combined.
  • Step Four: In a bowl, add your blueberries and a tablespoon of wheat flour and toss until the berries are coated. Now add the berries to your batter and mix. 
  • Step Five: In a muffin tin, add muffin paper liners and spoon out your batter evenly into each liner. 
  • Step Six: Bake in the oven for 18-20 minutes or until golden brown. Enjoy!

What are the macros for this protein muffin recipe?

We use Cronometer to work out the macros for each recipe. Every dish includes specific ingredients that together generate these macros – just remember that altering any ingredient will alter both the calorie and macro count.

CaloriesProtein CarbsFats Fiber
16317 g29 g2 g 3 g
Blueberry protein muffins

Frequently Asked Questions

Can you replace flour with protein powder in muffins?

Yes, you can replace some flour with muffins with protein powder. I suggest you include at least 1/2 flour and no more than 1/2 protein powder.

What happens when you replace flour with protein powder?

Replacing some flour with protein powder can add extra protein and nutrition to a muffin recipe. It will also make them denser and give them a chewier texture. However, too much protein powder may lead to a dry or crumbly muffin. When replacing flour with protein powder in muffins, using no more than 1/2 cup of the powder is important to not compromise on the final product’s flavor or texture. Additionally, adding different types of nut flours and ground oats can help provide additional structure for your muffins.

Can I use any protein powder for this recipe?

Yes, you can use any protein powder for muffin recipes. I highly recommend unflavored ISO Pure Whey Protein Powder for this recipe. However, if you prefer to use a different powder, opting for the vanilla-flavored one is best.

What is the best way to store these muffins?

The best way to store the muffins is in an airtight container in the refrigerator or freezer. If stored in the fridge, they should keep for up to 3-5 days. They should last 2-3 months if stored in the freezer.

Is it possible to freeze these muffins?

Yes, freezing these muffins for 3-6 months is possible. You will need an airtight container or freezer bag to store them in the freezer.

Tips for Meal Prepping These Blueberry Protein Muffins

  • Batch prep this recipe – By doubling or tripling the recipe, you can make a batch of all your muffins a few weeks in advance. Make sure that you freeze any of the muffins that you do not plan to eat within the next 3 days. If you are planning a long term meal prep check out my monthly meal prep guide.
  • Reheat your muffins – Stick your muffins in the microwave for 30-45 seconds to get a warm and gooey muffin. 
  • Add different flavors – If you want to change up the flavor of your protein muffins, try adding chocolate chips to your recipe. You can also add in some different fruits like strawberries. 
  • Replace other ingredients – To make this recipe dairy-free; you can swap out Greek yogurt for a plant-based alternative. You can also switch out the whey protein powder for a plant-based protein powder.
Picture of blueberry protein muffins.

Blueberry Protein Muffins

Noah Quezada RDN
Toss out that store-bought blueberry muffin and replace it with this protein-packed recipe! High in both fiber and protein, but low in fat and calories – this healthier version of the classic is ideal for those searching for a healthier alternative.
Prep Time 5 minutes
Cook Time 18 minutes
Total Time 25 minutes
Course Breakfast, Snack
Servings 12
Calories 163 kcal

Ingredients
  

  • 2/3 cup Whole Wheat Flour 
  • 1 tbsp Whole Wheat Flour 
  • 2/3 cup Whey Protein Powder  Iso Pure’s Unflavored Whey Protein Isolate
  • 1/2 tsp Baking Powder 
  • 1/4 tsp Salt 
  • 2 tbsp Flax Seed  Milled
  • 1/2 cup Greek Yogurt  Non fat
  • 1 whole Whole Egg
  • 1/2 cup Applesauce  Unsweetened
  • 1 cup Blueberries  Fresh
  • 1/3 cup Monk Fruit 
  • 1 tsp Vanilla Extract 

Instructions
 

  • Preheat your oven to 400 degrees.
  • In a large bowl, combine your dry ingredients, including whole wheat flour, whey protein powder, baking powder, flax seed, and salt.  
  • In a separate bowl, combine your wet ingredients, including Greek yogurt, monk fruit, egg, apple sauce, and vanilla extract.
  • Mix your wet ingredients with your dry ingredients until thoroughly combined.
  • In a bowl, add your blueberries and a tablespoon of wheat flour and toss until the berries are coated. Now add the berries to your batter and mix.
  • In a muffin tin, add muffin paper liners and spoon out your batter evenly into each liner. 
  • Bake in the oven for 18-20 minutes or until golden brown. Enjoy!
Keyword Blueberry protein muffin

Final thoughts

This protein-packed blueberry muffin recipe is sure to become a favorite! These muffins are the perfect healthy treat with minimal sugar and added protein. This recipe is also great for meal prepping as you can make several batches in advance and freeze any that you don’t plan to eat.  Enjoy!

If you enjoyed this recipe, grab your copy of the Macro Breakfast Friendly Recipe Book and subscribe to the email list for more helpful weight loss and muscle build tips and recipes.  

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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