These Blueberry Protein Muffins are a great low-calorie, gluten-free, protein-packed breakfast. They’re also soft, fluffy, and totally delicious! These healthy blueberry muffins are an easy breakfast for busy mornings or a great afternoon snack.
Start Your Day with this Healthy Blueberry Muffin Recipe
You’ve heard the saying that breakfast is the most important meal of the day? Well, it is if you focus on the right foods! A low-calorie breakfast packed with fiber and high in protein sets you up for success and keeps you satisfied until lunch. On top of that, research suggests that having a significant amount of protein within 30 minutes of waking supercharges your body’s ability to burn more calories.
All of that sounds good to me! Well, I’m happy to share that these healthy blueberry muffins hit all those important breakfast notes!
While I usually opt for oatmeal or scrambled egg whites in the morning, sometimes I like to change it up. I typically have two when I make a batch, which totals just 252 calories. They’re enough to sustain me through my mornings and a workout. If you need more calories than this, these gluten-free blueberry muffins pair great with a smoothie or scrambled eggs.
Healthy Doesn’t Need to be Boring
Protein muffins have been the rage for a while, but most are kind of gross. They often have a rubbery texture and majorly lack in flavor. I wanted to give you a healthy blueberry muffin recipe that also tasted amazing!
After some experimenting, I decided to add almond meal, orange zest, and a few tablespoons of honey to give the muffins more weight, flavor, and a better texture. The result? A blueberry muffin that’s healthy, protein-packed, gluten-free, and 100% delicious!
What You’ll Need
- Oatmeal Flour – You can buy this or just ground quick oats in the food processor until they’re the right texture.
- Almond Flour– A little bit of almond flour adds great texture and nutty flavor to these muffins.
- Egg White – Let your egg whites come to room temperature. Save the egg yolks for another recipe.
- Greek Yogurt
- Unsweetened Applesauce
- Honey
- Vanilla Extract
- Banana – I like using really ripe bananas for this recipe. They’re nice and sweet, and mash really well.
- Vanilla Whey Protein – Use your favorite brand.
- Cinnamon
- Baking Powder
- Baking Soda
- Orange Zest – You can sub in lemon zest if you prefer.
- Fresh Blueberries – I like using fresh organic blueberries for these muffins. You can use frozen in a pinch. Just be sure to defrost them and pat dry with a paper towel to avoid excess moisture from getting in the dough.
How to Make Blueberry Protein Muffins
- Prepare for Baking. Preheat the oven to 350°. Place liners in a muffin pan and lightly spray with organic baking spray.
- Combine the Wet Ingredients. In a large bowl, combine the egg whites, yogurt, applesauce, honey, vanilla extract, and mashed banana. Mix everything together until well combined.
- Combine the Dry Ingredients. In a second bowl, combine the oat flour, almond flour, protein powder, baking soda, baking powder, cinnamon, and orange zest. Whisk everything together until the ingredients are fully incorporated.
- Mix the Dough. Add the dry ingredients to the wet ingredients and mix until a cohesive dough has formed. Make sure there aren’t any lumps, but try not to overmix.
- Fill the Muffin Cups. Fill the muffin cups 3/4 of the way full making sure they’re spread evenly. I like to use a cookie scoop to get things as even as possible. Place about 8 blueberries on top of each filled muffin cup. Do NOT push the blueberries down into the batter.
- Bake. Bake muffins for 20 minutes or until golden brown around the edges.
- Cool. Allow the muffins to cool in the tin for 2-3 minutes. Then, carefully tip them out and finsih cooling on a wire rack.
How to Store Blueberry Protein Muffins
Store leftover blueberry muffins in the fridge for 3-5 days in an airtight container. I like to warm them up in the microwave for a few seconds, so they’re extra soft and fluffy!
These muffins also freeze really well. I like to make a double batch and freeze individual muffins so I can grab a quick breakfast if I’m running behind. Wrap individual muffins in plastic to prevent freezer burn and let them thaw out overnight.
Other Tasty Breakfast Recipes
Protein Blueberry Muffins
Equipment
- Muffin Tin
Ingredients
- 1 cup oatmeal flour quick oats ground in food processor
- 1/4 cup almond flour
- 3 egg whites
- 1/2 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
- 1 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon orange zest or lemon zest
- 1 cup fresh organic blueberries or frozen blueberries
Instructions
- Preheat oven to 350°.
- Place liners in one muffin pan and lightly spray with organic baking spray.
- In a large bowl combine egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana.
- In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, baking soda, and orange zest.
- Combine flour mix and egg mix together until smooth.
- Fill each tin 3/4 of the way full, spreading evenly.
- Place about 8 blueberries on top spreading evenly over top of each filled muffin batter. Do NOT push blueberries down into batter.
- Bake for 20 minutes.
- Store in the refrigerator.
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I’ve made these twice and they were delicious, especially with a few adjustments. Firstly, I subbed the applesauce for an extra cup of Greek yogurt to lower the carbs and up the protein. This one you can take or leave depending on your protein/carb intake goals. Aside from that I followed the recipe the first time. The second time, I made 4 more adjustments I think VASTLY improve this recipe. 1. Cut the oat flour in half. 2. Add an extra mashed banana. 3. Double the blueberries. 4. Combine everything but the egg whites and blueberries and, before filling your cups and adding the blueberries, whip the egg whites into stiff peaks, adding 1/4 cup stevia and 1/4 tsp baking powder. Then gently fold egg whites into mixture. This is probably the biggest one. It makes your muffins insanely fluffy! Hope this helps.
Yummy! I forgot the honey but they did need it… next time I will remember to add it!
Can you make these without the banana (hubby is allergic)! If so, would it need to be substituted with something?
Thanks! 🙂
I love these little guys, but my last batch got scooted to the back of the fridge and forgotten. I hate to toss them out! How long do they keep in the refrigerator?
Hi Amy,
I am planning to use wild blueberries that grow naturally in my area; however, these blueberries are more tart and sour than blueberries bought at the grocery store. What would you suggest? Make the recipe as is or add sweetener to the blueberries? What kind of sweetener would you suggest?
Thanks,
Samantha
Hi Sam,
I think you should just make the muffins with you wonderful blueberries and enjoy their tartness. Amy
GOOD FOR GARBAGE. Wrong recipe ingredients. Too much wet ingredients vs dry. They never cooked. Mushy and gross.
I have oat flour that I bought from the co-op. It says in the comments to weigh out the 1 cup of oats and grind them, but how much do I use of just oat flour? I just tried a batch and they are soggy, which I’m thinking has to do with using one cup of oat flour. Thanks!
Lauren, 1 1/2 cups of oats gives you a little over 1 cup of flour, so you would have used more flour than I did. Not sure why you had soggy muffins.
So excited to try these!! The nutrition facts are per muffin?
Yes!
Complete fail I’m afraid, they sank and the consistency when baked were very soft and ‘eggy’ in the middle. Had to throw the lot away 🙁
Sorry to hear that JH.
Hi Amy!
I really want to try these out, but I don’t have any protein-powder.. Is there anything I can use as a substitute for the protein-powder? And also, do you have measurements in grams for the ingredients, where you use ‘cups’ as measurement?
And last but not least: my oven can’t go any higher than 300 degrees – how long would you suggest the baking-time to be then?
Amalie,
You can substitute flour for the protein powder. I do not have measurements in grams. I am sorry but I do not know how long you would need to bake for. I would add 10 minutes but there is no guarantee that the muffins will bake properly. Good luck!