Prep Time: 12 minutes
Cook Time: 22 minutes
Total Time: 34 minutes
Servings: 12 muffins
Skill Level: Easy
Calories per muffin: ~182 kcal
Protein: ~10 g
Why These Muffins Are Different
These blueberry protein muffins are more than just a quick breakfast — they’re a nutrient-dense, slow-release energy source combining complex carbohydrates, lean protein, and antioxidant-rich fruit.
- Protein for Muscle Repair & Satiety – Each muffin contains ~10 g protein, helping maintain lean mass and curb hunger.
- Low-Glycemic Carbs – Oat flour and blueberries provide slow-release energy without sharp blood sugar spikes.
- Antioxidant Power – Blueberries contain anthocyanins that help reduce oxidative stress and inflammation.
Ingredients
| Ingredient | Amount | Purpose |
|---|---|---|
| Rolled oats (blended into oat flour) | 1 cup (100 g) | Complex carbs, fiber |
| Vanilla or unflavored protein powder | 1 scoop (30 g) | Protein boost |
| Baking powder | 1 tsp | Leavening |
| Baking soda | ¼ tsp | Improves rise |
| Sea salt | ¼ tsp | Balances flavor |
| Ground cinnamon (optional) | ½ tsp | Warm spice notes |
| Large eggs | 2 | Structure & protein |
| Plain Greek yogurt | ½ cup (120 g) | Moisture & protein |
| Honey or pure maple syrup | ¼ cup (60 ml) | Natural sweetener |
| Vanilla extract | 1 tsp | Aroma |
| Unsweetened almond milk | ¼ cup (60 ml) | Moisture |
| Fresh or frozen blueberries | 1 cup (150 g) | Antioxidants & sweetness |
| Optional: chia seeds or flaxseeds | 1 tbsp | Extra fiber & omega-3s |
Step-by-Step Instructions
Step 1 – Preheat & Prepare
- Preheat oven to 350°F (175°C).
- Line a 12-cup muffin tin with paper liners or lightly grease.
Step 2 – Make Oat Flour
- Blend rolled oats in a high-speed blender until fine.
- This method retains fiber and micronutrients lost in refined flours.
Step 3 – Mix Dry Ingredients
In a large bowl, whisk together:
- Oat flour
- Protein powder
- Baking powder
- Baking soda
- Salt
- Cinnamon (if using)
Step 4 – Combine Wet Ingredients
In a separate bowl, whisk:
- Eggs
- Greek yogurt
- Honey or maple syrup
- Vanilla extract
- Almond milk
Step 5 – Fold & Combine
- Pour wet mixture into dry.
- Stir just until combined — overmixing toughens muffins.
Step 6 – Add Blueberries
- Toss blueberries in 1 tsp oat flour (prevents sinking).
- Gently fold them into the batter.
Step 7 – Bake
- Divide batter evenly among muffin cups (fill ¾ full).
- Bake for 20–24 minutes, or until a toothpick comes out clean.
Step 8 – Cool & Store
- Cool in tin for 5 minutes, then transfer to wire rack.
- Store in an airtight container up to 3 days or freeze up to 3 months.
Nutritional Information (per muffin)
- Calories: 182 kcal
- Protein: 10 g
- Fat: 5 g (Saturated fat: 1.5 g)
- Carbohydrates: 23 g
- Fiber: 3 g
- Sugar: 8 g
- Sodium: 140 mg
- GI Impact: Low to moderate, depending on sweetener used
Pro Tips for Perfect Muffins
- Use room-temperature eggs & yogurt for better rise.
- Don’t skip tossing frozen blueberries in flour — it keeps them evenly distributed.
- For ultra-moist muffins, swap half the honey with unsweetened applesauce.
- Higher protein version: Add 2 extra tablespoons protein powder + 2 tablespoons almond milk.
Ingredient Swap Matrix
| Dietary Need | Swap Suggestion |
|---|---|
| Gluten-free | Use certified GF oats |
| Dairy-free | Use coconut yogurt & plant protein powder |
| Low-carb | Replace oats with almond flour, reduce blueberries to ½ cup |
| Vegan | Use flax eggs (1 tbsp flax + 3 tbsp water each) & plant yogurt |
Troubleshooting Guide
- Muffins too dense → Batter overmixed; next time, fold gently.
- Muffins dry → Overbaked; remove 1–2 minutes earlier.
- Blueberries sinking → Didn’t coat in flour before adding.
Serving Suggestions
- Pair with green tea for antioxidant synergy.
- Spread with almond butter for extra healthy fats.
- Serve alongside scrambled egg whites for a high-protein breakfast.