Blueberry Protein Muffins

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

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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 15 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

Another great breakfast using Oatmeal and Blueberries.

Oatmeal Superfood Breakfast Bars

Oatmeal Superfood Breakfast Bars Recipe |

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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.
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  1. says

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

  2. Julia says

    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 says

      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.

  3. Sybil says

    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 says

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

  4. Caitlin says

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

  5. Christine says

    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 says

      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

    • Amy Stafford says

      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.

  6. Elisabet says

    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 says

      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 says

        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

      • Beth says

        Hi Amy,
        Do you mind clarifying the size of your protein scoop? I am planning to use Vanilla Rice Protein powder (I’m sensitive to whey). The serving size on the container is only 1 Tbsp which equals 12g protein. Should I only use 3 Tbsp total in this recipe? I would like to maximize the amount of protein but I don’t want to overdo it on the dry ingredients. I noticed in one of your previous replies you said 1 scoop is approximately 1/4 c but in another reply you said 1 scoop is closer to 2 Tbsp (1/8 c).

        Thank you!

        • Amy says

          Hi Beth, measure out 1/2 cup of protein powder. The whey protein I used measures 10.5 grams of protein per scoop. Hope this clarifies the amount. I also made the notation in the recipe itself. Thank you! Amy

  7. says

    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 says

      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

  8. Jody says

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

  9. Aniker says

    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 says

      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

  10. Erin says

    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!

  11. Kelsie says

    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 says

      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 says

      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!

  12. Veena says

    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 says

      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

  13. Brittany says

    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 says

      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

  14. Annie says

    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.

  15. Alexis says

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

    • Amy Stafford says

      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

    • Amy Stafford says

      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 says

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

  16. Becky says

    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 says

      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

  17. Sarah says

    i made these today but had to convert everything to grams… It didn’t go too well :( it was really watery.
    I’ve not tried them yet so I can’t comment but they feel a little too soft and sinking. They smell really nice though so fingers crossed they taste good :)

  18. Lubna says

    Hi Amy

    is there anything i can use instead of applesauce? ive never seen this in SA stores but must admit, have also never looked.

    Do you have other high protein yummy muffin recipes?



    • Amy Stafford says

      The applesauce was used in place of having oil in the recipe. You could try substituting 1/2 cup melted coconut oil and 1 egg. I can not tell you that the muffins will taste the same or the consistency will work since I have not tested this substitution. Let me know if it works.

  19. Marlo Malletz says

    There are very good muffins. you’d never know they are GF. Not heavy like some I’ve attempted to make. Thank you ! I’ll be adding this recipe to the ‘keeper’ folder!

  20. Lorraine says

    Hi Amy – About your Blueberry Protein Muffins!
    I alternated a cup of ripe avocado instead of applesauce and doubled up the fruit by adding one cup of thawed or fresh cranberrires (I stir them right in). Increases calories a little but the good fat from the avocado adds great texture and more protein and nutrition. I also let the mixture stand for 15-20 minutes after blending and they puff up nicely. And then I sprinkle the tops with chopped walnuts. Hope you try them with avocado, no one would know unless you told, my son’s friend assumed the occasional green speck was pistachios because of the walnuts.
    These are now a weekly staple for my adult children who love to workout and eat well.
    Look forward to more recipes.
    P.S. Do you have a syrup recipe for high protein pancakes?

  21. Richie says

    Hi Amy, I tried but they didn’t pop out as I was expecting, they are tasty, but the dough is heavy… don’t know what was wrong :/ maybe more baking powder??

    • Amy Stafford says

      Sorry to hear that Richie, not sure what went wrong. I have made this recipe several times without any problems. Maybe a miss measurement?

  22. Darlene says

    Thanks for the recipe. These turned out delicious. Even my nephew, a very picky eater, loved them. He told his mom “you can make these for me”. LOL.

  23. Jessica says

    Amy, These muffins are absolutely wonderful. I was wanting to sweeten the deal a little. What would you recommend for adding sweater content without taking away from the nutritional value? My husband is asking. Men and their love for sweets. Also, what might be the fiber count on one of these muffins?

    Thank you for your time.

    • Amy Stafford says

      Hi Jessica, thanks for stopping and letting me know that you enjoyed the muffins. Totally get the hubby and the sweet tooth, I have one who is the same. How about sprinkling the tops with some raw sugar, like Turbinado? That way he will get a bit of sweetness with each bite without changing the consistency of the cupcake. Let me know if this works for him.

  24. Shannon says

    I should’ve read the comments about the oat flour; I ended up measuring out a cup of oat flour (because that’s what it said) instead of 1 cup oats, made into flour. Oh well, it just ended up making 16 muffins instead of 12. But I baked mine for 20 minutes in a 350 degree oven and they are undercooked! I have to zap them in the microwave to finish cooking them in the morning. But they are tasty and don’t have a protein aftertaste.

      • Carol says

        Thank you!! The muffins turned out great… even just guessing a “scoop-ish” approximation. I was looking for an alternative to the usual sandwich in my daughter’s lunch… She loves them too!


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