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Blueberry Protein Muffins

written by Lauren Curl-Ferrell on October 21, 2021. 

 

The perfect grab and go breakfast or snack!

Eating a muffin in the morning is a prime breakfast moment for me. The fact that these have protein in them makes them a 10 for everyone who eats them.

These blueberry protein muffins are packed with plant protein, use whole wheat flour, and no oil. You can substitute for gluten free flour if you need to!

 

I'm really proud of these!

I've got to admit, I'm a huge muffin fan. So when I tasked myself with making the perfect protein blueberry muffin, I knew I had high standards.

I made a few different versions of these muffins before I perfected the most *delicious* version. I probably tried like 5 different ways of making these. Your girl over here definitely had some muffin discoveries.

I really love eating a muffin with a nice cup of coffee, but as someone who's working on their fitness goals - I knew I had to find the best of both worlds. Which is something I'd love eating, but something that also had a bit of protein in it.

I wanted to create a recipe that you could enjoy after working out or as a snack that helped get you through in between meals. 

I included whole grains in this recipe too, because it's important to get those for those who aren't gluten free. I don't discriminate with food, but I have been on both sides of the fence for gluten free versus gluten. Fortunately for me, I don't have to worry about a gluten allergy, so for those that do - you can absolutely substitute in a GF flour. 

When I'm baking for Gluten Free purposes, I tend to lean more towards almond flour. I find that it gives a bit of sweetness that something like coconut flour can not deliver. What's that saying? Toe-may-toe, toe-may-toe? Try making a batch with one versus the other and see what you enjoy the most.

You gotta live your best life, friend.

 

Ingredients in the High Protein Blueberry Muffins

I kept it pretty simple for these high protein muffins. This recipe is filled with classic and fresh ingredients.

White Flour

I find that when I use white flour in my baking that it helps keep whatever I'm baking from getting too "grainy" tasting. 

Wheat Flour

If you're wanting to really crank up those nutrition levels, subbing half of the flour with whole wheat flour can help. You can sub the entire thing, but I find that I like the taste more when I just sub half.

Protein Powder

I stuck with a low sugar, high protein vanilla protein powder for this. I found the subtleness of NB Pure Plant Protein+ was a win. One scoop contains pea protein, flax seeds and chia seeds. 

Baking Powder

The staple for anything baked goods.

Egg

I used a real egg for this recipe. However, don't be afraid to use an egg replacement.

Sugar

I didn't have to use much sugar considering the protein contained sweet leaf stevia and the applesauce I used was more than enough. 

Plain Greek Yogurt

This is my best kept secret. It adds in some extra protein and makes them really creamy. You can absolutely use a plant based greek yogurt or anything you're comfortable using.

Applesauce

I like to use applesauce in my healthy baking for the extra nutrition. The sub for it is oil. You can use oil if you'd like- it does add a bit more flair to the muffins. Applesauce adds sweetness and nutrition and keeps it healthier.

Vanilla

Who doesn't love a touch of vanilla extract?

Blueberries

I picked up some fresh blueberries the morning I made my muffins, but you can substitute frozen ones. There is no right or wrong way for the blueberries in this recipe. If you do use frozen, just make sure they're thawed and paper towel blotted before baking them.

 

How To Make High Protein Blueberry Muffins

Turn on and preheat the oven to 400 degrees. Spray a muffin tin with some non-stick spray or use high quality muffin liners. Spray the muffin liners lightly too. That’s a trick my grandma taught me to keep the muffins from sticking to the liners.

First, grab a large bowl and begin to mix the flours, protein powder, salt, and baking powder. Then, set it aside.

Next, in a medium sized bowl, whisk together the egg, greek yogurt, sugar, applesauce, and vanilla.

Pour all the wet ingredients from the one bowl into the dry ingredients and mix everything together until combined. Mix until there are no lumps.

Grab a small bowl and add the blueberries to it. Coat them with about 1 tablespoon of flour. It doesn't matter which kind you coat with. 

Then, gently fold the flour coated blueberries into the batter.

Fill each muffin tin just nearly full. This will make about 5 big muffins and 7-8 regular sized muffins. I used a large muffin pan for mine.

Bake for 18-20 minutes.

Pro baking tip: they are done when the tops are golden brown and a toothpick comes out clean when inserted.

Allow to cool and enjoy! Store in an air tight container for up to one week. If storing longer, just freeze!

 

Protein Powder Benefits

Plant Protein+ from NB Pure is, personally, one of the best-tasting vegan protein powders on the market. And I'm not just saying that because we're here. It really does taste VERY delicious. But the benefits go far beyond taste.

  • Easily digestible plant protein
  • Promotes a healthy gut microbiome
  • As effective as whey and other protein powders for building muscle-Supports recovery after exercise
  • Allergy-free-Gluten, dairy, and soy-free
  • High in protein-Nutrient density from whole, plant-based food sources
  • Full of vitamins and minerals
  • Low in carbohydrates-An environmental choice-Delicious any time of day

 

Mix it up

You can use this same recipe for chocolate chips, or cherries, or really any other fruit or tasty treat you want to add to your muffins. 

Have some fun, get creative, you're in good healthy hands with this simple recipe.

 

Full Recipe Breakdown

yield: ~6-7 muffins
prep time: 5 minutes
cook time: 18 minutes
total time: 23 minutes

INGREDIENTS

  • 1/3c white flour + 1 tbsp (reserved)
  • 1/3 c wheat flour
  • 2/3 cup protein powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup plain whole milk greek yogurt
  • 1 egg
  • 1/2 cup applesauce
  • 1/3 cup sugar
  • 1 tsp vanilla
  • 1 cup blueberries, fresh or frozen (See notes for frozen)

INSTRUCTIONS

  1. Preheat oven to 400 degrees. Line a muffin tin with liners or use non-stick spray.
  2. In a large bowl combine flours, protein powder, baking powder and salt.
  3. In a medium sized bowl whisk together yogurt, egg, applesauce, sugar and vanilla.
  4. Add wet ingredients to the flour mixture and mix until just combined.
  5. Place blueberries in a small bowl and coat with reserved 1 tbsp flour.
  6. Gently fold blueberries into batter.
  7. Fill the prepared muffin tin, nearly filling each muffin to the top. This should make ~6 or so muffins, depending on the size of your muffin tin.
  8. Bake muffins at 400 for 18-20 minutes until golden brown and a toothpick inserted comes out clean.
  9. Allow to cool fully and enjoy! Store in an airtight container for up to 1 week or freeze for up to 2 months.

NOTES

  • Feel free to use all whole wheat or white flour. If using other flours see the link I provided in the FAQs for conversions.
  • Feel free to swap out fruit or use other mix ins like chocolate chips, nuts, dried fruit, etc!
  • I'd recommend only use high quality liners and spraying them with non-stick spray. Or use no liners and a silicone "tin"

 

Final Thought

Give these blueberry protein muffins a try and I think you'll love them just as much as I do! They've totally become a meal prep staple in our house!