Protein Muffins

These Greek yogurt protein muffins are moist, tender, and naturally sweetened for a wholesome breakfast or snack. Made with oat flour, ripe banana, and protein powder, they deliver balanced nutrition in every bite—perfect for meal prep, post-workout fuel, or a grab-and-go morning option.

Why You’ll Love This Recipe

• High-Protein Boost – Each muffin delivers around 8g of protein to keep you satisfied longer.
• Refined Sugar-Free – Naturally sweetened with maple syrup or honey.
• Oil-Free & Moist – Greek yogurt and banana provide richness without added oil.
• Gluten-Free Friendly – Made with oat flour or almond flour.
• Meal Prep Approved – Stores and freezes beautifully.
• Customizable Flavor – Easily adapt with mix-ins like chocolate chips, berries, or nuts.

Ingredients You’ll Need

Wet Ingredients

• 1 large egg – Provides structure and binding.
• ⅔ cup (180 g) Greek yogurt (2% or full fat) – Adds moisture, protein, and a tender crumb.
• 4 oz (115 g) ripe banana or ½ cup applesauce – Natural sweetness and softness.
• ⅓ cup (80 ml) maple syrup or honey – Refined sugar-free sweetener.
• 1 teaspoon vanilla extract – Enhances overall flavor.
• Pinch of salt (⅙ teaspoon) – Balances sweetness.

Dry Ingredients

• 1½ cups (150 g) oat flour or almond flour – Forms the muffin base while keeping texture light.
• ½ cup (50 g) protein powder – Boosts protein content and structure (vegan, casein, or whey-casein recommended).
• 2 teaspoons baking powder – Ensures proper rise.

Liquid Adjustment

• 3–6 tablespoons milk of choice (45–80 ml) – Adjusts batter consistency depending on protein powder type.

Optional Add-In

• ¼ cup (50 g) dark chocolate chips – Adds indulgent sweetness and texture.

Step-by-Step Instructions

Preheat and Prepare
Preheat oven to 350°F (180°C). Line a 12-cup muffin tin with liners and lightly grease to prevent sticking.

Mix Wet Ingredients
In a large bowl, mash the banana until smooth. Stir in Greek yogurt, egg, maple syrup, vanilla extract, and salt until fully combined.

Add Dry Ingredients
Fold in oat flour, protein powder, and baking powder. Mix gently.

Adjust Consistency
Gradually add milk, starting with 3 tablespoons and increasing as needed (up to ⅓ cup), until batter is smooth but not runny. The exact amount depends on the protein powder used.

Fold in Mix-Ins
Gently stir in chocolate chips or desired add-ins.

Fill and Bake
Fill each muffin liner about ⅔ full. Sprinkle extra chocolate chips on top if desired. Bake for 20–25 minutes until a toothpick inserted in the center comes out clean.

Cool Properly
Allow muffins to cool in the pan for 5 minutes, then transfer to a wire rack for at least 15 minutes before serving.

Recipe Notes & Tips

• Choose the Right Protein Powder – Vegan or casein blends create softer texture; whey isolate can dry muffins out.
• Do Not Overbake – Protein-based batters dry quickly if overcooked.
• Adjust Milk Carefully – Batter should be thick but scoopable.
• Use Ripe Banana – Dark-spotted bananas provide optimal sweetness and moisture.
• Grease Liners Well – Protein muffins tend to stick more than traditional muffins.
• Cool Completely Before Storing – Prevents condensation and sogginess.

Nutritional Information

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12 muffins
Calories: Approximately 120 kcal per muffin
Protein: ~8g per muffin
Carbohydrates: ~18g
Fat: ~3g

(Nutritional values are approximate and vary by ingredient brands and mix-ins.)

Perfect Pairings

• Greek yogurt with berries
• Fresh fruit smoothie
• Nut butter spread on warm muffin
• Black coffee or matcha latte

Ideal Occasions

• Healthy breakfast meal prep
• Post-workout snack
• Afternoon energy boost
• Kid-friendly lunchbox addition

Storage & Serving Tips

• Store in an airtight container in the refrigerator for up to 4 days.
• Freeze individually wrapped muffins for up to 3 months.
• Reheat gently in the microwave for 15–20 seconds.
• Add a drizzle of nut butter or yogurt before serving for extra protein.

Creative Variations to Try

• Blueberry Protein Muffins – Replace chocolate chips with fresh blueberries.
• Peanut Butter Banana – Add 1–2 tablespoons peanut butter to the batter.
• Carrot Cake Style – Mix in shredded carrots and cinnamon.
• Lemon Poppy Seed – Add lemon zest and 1 teaspoon poppy seeds.

Troubleshooting Common Issues

• Muffins Are Dry – Use more milk or switch to casein/vegan protein powder.
• Dense Texture – Avoid overmixing batter.
• Sticking to Liners – Grease liners thoroughly or use silicone molds.
• Not Rising Properly – Check baking powder freshness.

Why This Recipe Works

Greek yogurt replaces oil while maintaining moisture due to its protein and fat content. Banana or applesauce provides natural sweetness and structural softness, while oat flour keeps the crumb tender and gluten-free friendly. Protein powder increases satiety but requires careful hydration, which is balanced by gradual milk addition. The result is a nutrient-dense muffin at approximately 120 calories each—ideal for clean eating without sacrificing taste.

Final Thoughts

These protein muffins are proof that healthy baking can be both satisfying and delicious. With balanced macros, simple ingredients, and endless customization options, they’re a reliable staple for busy mornings and smart snacking. For an even lighter version, use applesauce instead of banana and reduce chocolate chips. Once you bake them, they’ll likely become part of your weekly routine.