Muffins are usually high in refined carbs and low in protein, but this cake-like recipe is packed with protein and fiber—and there's no added sugar!

By Christy Brissette, RD
Updated: June 05, 2017

Eating enough protein during breakfast can be tough, especially when you're the grab-and-go type. But these blueberry protein muffins make getting a protein-packed start to your day easy and delicious. They're gluten-free and lower carb, and if you want to make them dairy-free or vegan, it's as easy as a couple of quick substitutions. (If you haven't tried baking with chia "eggs" before, it's time to start!)

Another bonus with these scrumptious muffins? There's no added sugar. These breakfast beauties get their sweetness from banana-and from one of my favorite ingredients: blueberries.

As a spokesperson for the Blueberry Council, it's no surprise I love adding blueberries to my meals and snacks-it's such an easy win. Blueberries add natural sweetness, delicious flavor, and gorgeous pops of color to recipes. They're loaded with fiber and antioxidants and have only 80 calories in one cup. How sweet is that?

Blueberry Protein Muffins-No Refined Sugar!

Prep Time: 7 minutes

Bake Time: 25 minutes

Yield: Makes 12 muffins


Dry Ingredients

  • 1 cup oatmeal flour (rolled oats ground in your blender or food processor; make sure they're gluten-free if you're intolerant)
  • 1/2 cup coconut flour
  • 1/2 cup vanilla protein powder (whey or plant-based)
  • 1/4 cup ground flaxseed
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 3/4 teaspoons baking soda

Wet Ingredients

  • 1 1/2 cups fresh or frozen blueberries
  • 1 1/2 cups unsweetened applesauce
  • 3/4 cup plain fat-free Greek yogurt (use coconut yogurt for vegan version)
  • 3 eggs (or use chia eggs for vegan version)
  • 1 large banana, peeled and mashed
  • 1 1/2 teaspoons vanilla extract


  1. Preheat your oven to 350°F. Spray your muffin tins with cooking spray.
  2. In a large bowl, mix together your dry ingredients.
  3. In a separate medium bowl, mix together your wet ingredients. Stir the wet ingredients into the dry until combined.
  4. Fill your muffin tins with your batter. Bake for about 25 to 30 minutes or until a fork or toothpick comes out clean. Enjoy!

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July 7, 2017
Could you please tell me how much protein is in one muffin? I didn't see any nutrition information. Thanks!