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Portable High-Protein Snacks You Can Make In a Muffin Tin

Muffin Tin Recipes

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You're probably thinking about blueberry crumble and chocolate chip muffins right now, but there are actually other creative ways to use a muffin tin. You can make a high-protein snack that you can take with you on your commute or stash in your gym bag for later.

Plus, it's an easy way to cook in bulk, so muffin tin recipes are perfect for meal prep Sundays. And there's no reason to retire the muffin tin from its traditional use—there are lots of healthy muffin recipes—but these high-protein recipes are your answer to busy mornings when you're crunched for time.

Photo: Beornbjorn / Getty Images

Egg Muffins with Sausage, Spinach, and Cheese

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Eating eggs first thing in the a.m. is great for the mind and body, as egg yolks contain choline, an essential nutrient that may improve cognitive function, and the whites are rich in protein to keep you full. Only problem: You can't exactly take an omelet out the door with you. These egg muffins are easy to transport in a baggie or foil, so consider that issue solved. (Not a fan of eggs? Try these High-Protein Breakfast Ideas That Aren't Eggs.)

Get the recipe: Egg Muffins with Sausage, Spinach, and Cheese

Photo: Two Peas & Their Pod

Muffin Tin Mexican Bowls

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Mexican food is delicious, but it can be pretty messy, so it's usually not what you think of when it comes to a grab-and-go meal or snack. These taco salad bowls, on the other hand, are super easy to pack and eat fork-free. There's loads of protein from the cheese, chicken, and beans, so you'll stay full for the next couple of hours. (Need more avocado in your life? Who doesn't? Try these Mexican Avocado Cups.)

Get the recipe: Muffin Tin Mexican Bowls

Photo: Boulder Locavore

Oatmeal and Chocolate Chip Trail Mix Vegan Muffins

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A bowl of oats can be high in protein and fiber when the right ingredients and toppings are used, and these oatmeal trail mix muffins certainly check those boxes. Bonus: They're vegan! Each high-protein snack is dense and nutritious to offer staying power, and you can easily bump up the protein and healthy fats by substituting nuts for the raisins. (Related: 10 High-Protein Plant-Based Foods That Are Easy to Digest.

Get the recipe: Oatmeal and Chocolate Chip Trail Mix Vegan Muffins

Photo: Averie Cooks

Ham & Eggs In a Muffin Tin

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Ham and eggs are a dynamic duo, and this portable high-protein recipe couldn't be any easier. You only need four ingredients, and they're ready in about 15 minutes. Store some in the freezer, then just pop one in the microwave for breakfast. When buying your deli meat, look for one that is free of antibiotics and low in sodium. Beyond that, this muffin tin recipe offers protein and iron and is low in sugar. (Related: 20 Sweet and Salty Snacks Under 200 Calories)

Get the recipe: Ham & Eggs In a Muffin Tin

Photo: Simply Stacie

Muffin Tin Granola Cups with Lemon Greek Yogurt and Berries

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Instead of dealing with granola crumbles that somehow seem to get everywhere, bake granola into tightly packed cups that fit in the palm of your hand. These granola cups are rich in fiber and have a hearty texture, and a dollop of Greek yogurt in the middle makes them an inside-out parfait with plenty of protein to fill you up. (PS: Here Are a Few Other Ways to Use Greek Yogurt in Meals.)  

Get the recipe: Muffin Tin Granola Cups with Lemon Greek Yogurt and Berries

Photo: Gather & Dine


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