Blueberry Protein Muffins

by Amy Stafford on February 17, 2014

Follow my blog with Bloglovin

 These Blueberry Protein Muffins are a great low calorie, gluten free, protein packed breakfast to help kick start your metabolism.  Blueberry Protein Muffins Low Calorie High Protein

You know a great way to jumpstart you day is to have breakfast and a breakfast that is low calorie, packed full of fiber and protein is the best; these Blueberry Protein Muffins fit that bill .  Not only does breakfast fill you up and give you energy through your morning, research suggest that having a significant amount of protein within 30 minutes from waking ignites your metabolism and you burn more calories throughout the morning.  I usually opt for oatmeal or egg whites in the morning, but these muffins are a nice switch.  I usually have two, which totals 252 calories and is enough to sustain me through my morning and my morning workout.

Protein muffin recipes that I have tried in the past have a rubber texture and not a lot of flavor.   I never wanted to make the recipe again, which was a disappointment.

I wanted to come up with a recipe that I would enjoy eating while keeping it gluten free, and low in calorie.  After several batches I decided to add in almond meal, orange zest, and a few tablespoons of honey to give the muffins more weight, flavor and a better texture.  Now that I have my recipe, my refrigerator usually contains a container of these muffins.

Blueberry Protein Muffins low calorie gluten free recipe

4.5 from 8 reviews
Protein Blueberry Muffins
Prep time
Cook time
Total time
Serves: 12
  • 1 cup oatmeal flour (quick oats ground in food processor)
  • ¼ cup almond flour
  • 3 egg whites
  • ½ cup Greek Yogurt
  • 1 cup unsweetened applesauce
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 medium banana, peeled and mashed
  • 3 scoops Vanilla Whey Protein Powder
  • 1 teaspoon cinnamon
  • 1½ teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon orange zest or lemon zest
  • 1 cup fresh organic blueberries or frozen blueberries
  1. Preheat oven to 350°.
  2. Place liners in one muffin pan and lightly spray with organic baking spray.
  3. In a large bowl combine egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana.
  4. In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, baking soda, and orange zest.
  5. Combine flour mix and egg mix together until smooth.
  6. Fill each tin ¾ of the way full, spreading evenly.
  7. Place about 8 blueberries on top spreading evenly over top of each filled muffin batter. Do NOT push blueberries down into batter.
  8. Bake for 20 minutes.
  9. Store in the refrigerator.
Nutrition Information
Serving size: 1 Calories: 126 Fat: 3 Carbohydrates: 17 Sugar: 8 Sodium: 253 Protein: 9
Related Posts Plugin for WordPress, Blogger...


You can usually find me in my garden, the kitchen, at the gym or spending time with my family. I love sharing recipes, gardening and exercise tips and stories of my backyard chickens and beekeeping.
Connect with me on


{ 41 comments… read them below or add one }

Ginny McMeans February 17, 2014 at 12:57 pm

I love love love your video. You have inspired me.


Joelen February 19, 2014 at 2:09 am

I’m loving all the delicious and healthy ingredients in this – bananas, oatmeal, yogurt, blueberries, almond flour… can’t wait to try this!


Amy Stafford February 20, 2014 at 7:26 am

Enjoy Joelen. It makes a great go to breakfast on the run.


Julianne @ Beyond Frosting February 19, 2014 at 1:58 pm

OH! I love a gluten-free muffin recipe. This looks delicious!


Amy Stafford February 20, 2014 at 7:26 am

It is one of our favorites around here, enjoy.


Julia February 27, 2014 at 7:24 am

I want to try these but need egg and gluten-free. I can use egg-replacer or some soya flour instead of egg, hemp protein powder instead of whey protein, but not sure what to use instead of the yoghurt. Any ideas?


Amy Stafford February 27, 2014 at 7:46 am

If you need to go dairy free, replace the 1/2 cup yogurt for 1/2 cup Safflower Oil.
Let me know how they turn out with the replacements.


Sybil March 8, 2014 at 10:13 pm

Hi Amy ! :-) Can’t wait to try these, I just landed a windfall of Blackberries!
For the person who needed dairy AND gluten free, Whole Foods has coconut yogurt, and there is also soy yogurt. Hope that helps!


Amy Stafford March 10, 2014 at 6:57 pm

Thanks for sharing Sybil, good luck with those blackberries. I LOVE blackberries, have several bushes and always make up jam. Amy


Caitlin March 31, 2014 at 8:56 am

These are really good! I am always skeptical of using protein powder in baking, but these turned out great. I used frozen blueberries.


Christine April 15, 2014 at 5:29 pm

These were absolutely amazing! Especially topped with some warm butter! I loved the hint of cinnamon and all the great ingredients! Another recipe I found used soy milk, sugar, canola oil ect. Not what I’d like.


Amy Stafford April 17, 2014 at 7:07 pm

So happy you like them. If you like these you have to try my oatmeal superfood blueberry bars, they are my new addiction.
xo Amy


Joy April 19, 2014 at 9:16 am

Do you think you can substitute quinoa flour for the almond flour? An allergy issue is the problem.


Amy Stafford April 20, 2014 at 7:38 am

I don’t think that would be a problem. You could also try a gluten free flour mix? I would love to hear how they turn out.


Elisabet May 12, 2014 at 11:58 am

Hi Amy!

I am about to try to make these yummy sounding muffins,
though I was wondering how much 3 scoops of protein powder
is in tablespoons or ml? I live in Sweden and I dont know if my
scoop for my powder is the same size as yours:)

X Elisabet


Amy Stafford May 12, 2014 at 8:00 pm

Hi Elisabet, I measured two different scoops and they average about 1/4 cup a scoop, so I would use 3/4 cup for this recipe. Good luck with the recipe, one of our favorites around here. xo Amy


Elisabet May 13, 2014 at 5:29 am

Hi, thank you so much for that! They turned out really good!
I have tried some other ones, but they turned out quite flavorless and really really dense.
So this one got a golden star from both me and my boyfriend!

x Elisabet


Kellie Sue May 22, 2014 at 4:21 pm

Hi Amy! I made your muffins last night and had two this morning. They are delicious and the texture is perfectly muffin-y – not rubbery at all! Thank you so much for giving us the benefit of your experimentation. :-)


Amy Stafford May 22, 2014 at 8:58 pm

Hi Kellie Sue,
I am so glad you like the muffins, and thank you SO much for sharing with me. It always makes me happy to hear people are trying the recipes and enjoying them. xo Amy


Jody May 28, 2014 at 11:39 am

These look amazing. Do you think they would freeze well? I’d love to make a big batch and freeze them for future snacks!


Amy Stafford May 28, 2014 at 8:40 pm

Yep you can freeze them. Enjoy! Amy


Aniker June 3, 2014 at 8:03 pm

This is my go to protein muffin recipe; I can’t begin to explain how delicious these are I’ve made these on numerous occasion all of which turned out delicious ….I’m especially fun of the hint of or orange that hits the taste buds….I always follow the recipe to a T an always will( need no changes).

Thanks for such a great clean recipe


Amy Stafford June 3, 2014 at 8:31 pm

Hi Aniker,
So glad you like the recipe. It took many tries to get the recipe to where I liked it, so I am thrilled that you are enjoying the recipe. There always seems to be a batch in my fridge. xo Amy


Erin June 4, 2014 at 2:40 pm

Made these this morning; turned out great! Always looking for high-protein and gluten-free breakfast options for on the go! They stuck a bit to my paper wrappers so I’ll try something different next time. Planning to freeze these so i have them handy when i need them.

Any other flavors in the works? I was wondering about omitting the blueberries, replacing half of the applesauce with pumpkin and adding pumpkin pie spice? Or trying raspberries instead of the blueberries and upping the lemon zest?

Thanks for the great recipe!


Kelsie June 23, 2014 at 12:14 pm

Does anyone know if I can fold in the blueberries into the mix at the end instead of just putting them at the top of the mix in the pan?? I would like the blueberries to be throughout the whole muffin.


Amy Stafford June 23, 2014 at 1:47 pm

Hi Kelsie, The reason you want to put the blueberries on the top is because they sink while baking. They will end up more evenly distributed in the batter. If you mix them in the batter before baking they will all end up at the bottom of the muffin. Best, Amy


Erin June 23, 2014 at 2:15 pm

Kelsie, i wasn’t paying attention when i made them and mixed my frozen blueberries in the batter. I didn’t notice if the sank. They were still yummy!


Veena July 6, 2014 at 11:49 am

I was really hoping that these would be good. But they didn’t work for me. The texture is a little coarser than what I’d like in a muffin, but that could be because my oatmeal wan’t ground finely enough. Also, it is barely sweet, to the point that my husband had to eat them with jam/honey on the side. Maybe the taste will improve with refrigeration.


Amy Stafford July 8, 2014 at 8:21 am

Sorry to hear you didn’t like my muffins. Not sure why they were “coarse” the oatmeal should be a powder consistency after being ground up, and the blueberries should offer plenty of sweetness. Amy


Brittany July 8, 2014 at 11:29 am

Hi! Are you measuring the oats after they have been ground or adding a cup of whole oats to the processor and then taking those as the cup? Just wondering what order to work with! Also, my protein powder is without flavor so how much vanilla extract would you consider adequate to get the flavor benefit?

Thank you!


Amy Stafford July 9, 2014 at 3:28 pm

Brittany, You measure the oats, then process. Best, Amy


Katie July 16, 2014 at 2:09 pm

Can I substitute anything for the almond flour?


Amy Stafford July 17, 2014 at 7:42 am

Hi Katie,
You could use gluten free flour (which I would recommend), or you can substitute a mix of 2 tablespoons tapioca flour and 2 tablespoons of coconut flour. Both substitutes will change the flavor of the muffins. Hope one of these work for you. Amy


Annie July 17, 2014 at 12:53 pm

I tried the recipe. I need to read labels more thoroughly though. My whey protein and yogurt had sucralose in them, which I don’t mind so much for me, but my kids are begging for some. I found a different recipe for them. Hopefully it works out. These didn’t turn out so well for me. I’m not good at baking. They were a little burnt around the edges. What I did taste after peeling off the edges was okay. I’m not used to oat flour and whey.


Alexis August 7, 2014 at 3:29 pm

Hi these look awesome! Can I substitute the almond flour with oat flour to make it all oat flour?? Thank you!


Amy Stafford August 7, 2014 at 3:36 pm

Hi Alexis,
You can substitute and use all oat flour, but it will change the flavor and consistency of the muffins. When I wrote this recipe I was trying to get rid of that “spongey” consistency and I need the Almond flour to do that + I liked the added flavor. If you don’t mind that consistency, substitute away. Amy


Audrey August 19, 2014 at 4:30 pm

Hi Amy,
How would you modify the recipe if you wanted to use unflavoured protein powder?


Amy Stafford August 21, 2014 at 2:08 pm

Audrey, No modification. You could add a 1/4 teaspoon more of vanilla extract to ensure the flavor, but otherwise you will have no problems with consistency. Best, Amy


Audrey August 21, 2014 at 2:16 pm

Thanks, Amy! I wondered if I would need to add more sweetner as most vanilla flavoured protein powder is sweetned whereas unflavoured is not.


Becky August 27, 2014 at 10:46 am

Hi- how would I make these muffins without the Banana? Do you have to have it? I would also like to increase the protein per muffin. How many more scoops do you recommend? Thank you!!


Amy Stafford August 28, 2014 at 9:08 pm

Hi Becky, I wrote this recipe using the banana to act as a binder in place of eggs, so yes you need to include the banana or try it with 2 eggs. Though using eggs with change the consistency considerably. If you increase the amount of protein you will end up with muffins that have a sponge like consistency. I would stick with the original recipe if possible.
Best, Amy


Leave a Comment

Rate this recipe:  

{ 5 trackbacks }

Previous post:

Next post: