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These easy Protein Muffins are a healthy and delicious way to start your day or refuel post-workout. Made with white whole wheat flour, plant-based protein powder, and naturally sweetened with applesauce and maple syrup, these muffins are dairy-free, fluffy, and full of flavor. Customize them with your favorite mix-ins like blueberries or chocolate chips for a tasty, nutrient-packed snack

Protein Muffins .

Why You’ll Love This Recipe

  • High in protein to keep you full and energized

  • Ready in just 20 minutes

  • Made with wholesome ingredients

  • Dairy-free and easy to make gluten-free

  • Naturally sweetened—no refined sugar

  • Great for breakfast, snacks, or post-workout fuel

  • Customizable with your favorite add-ins

  • Freezer-friendly for meal prep

  • Kid-friendly and perfect for lunchboxes

  • Moist and fluffy—not dry like some protein baked goods

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

  • White whole wheat flour

  • Plant-based protein powder

  • Baking soda

  • Fine sea salt

  • Applesauce

  • Maple syrup

  • Large eggs

  • Unsweetened cashew milk (or other non-dairy milk)

  • Vanilla extract

Optional mix-ins (choose one):

  • Blueberries

  • Mini chocolate chips

  • Cinnamon

Directions

  1. Preheat oven to 375ºF. Line a 12-cup muffin tin with liners or spray with oil.

  2. In a medium bowl, mix together the flour, protein powder, baking soda, and salt.

  3. In a large bowl, whisk together the applesauce, maple syrup, eggs, milk, and vanilla extract until well combined.

  4. Add the dry ingredients to the wet mixture and stir gently with a silicone spatula until just combined.

  5. Fold in your chosen mix-in: blueberries, chocolate chips, or cinnamon.

  6. Divide the batter evenly among the muffin cups, filling each about ¾ full.

  7. Bake for 15–18 minutes, or until a toothpick inserted into the center comes out clean.

  8. Let cool for a few minutes in the pan before transferring to a wire rack. Enjoy warm or store for later.

Servings and timing

Servings: 12 muffins
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes

Variations

  • Gluten-free: Use a 1:1 gluten-free flour blend instead of wheat flour.

  • Different protein: Use whey or collagen protein powder if not dairy-free.

  • Fruit options: Try raspberries, chopped apples, or dried cranberries.

  • Nutty twist: Add chopped walnuts or pecans.

  • Banana version: Substitute mashed banana for applesauce for a banana-protein combo.

  • Spiced muffins: Add nutmeg, ginger, or pumpkin spice for seasonal flavor.

  • Savory version: Skip the sweeteners and add herbs, cheese, or chopped veggies.

  • Zucchini muffins: Mix in shredded zucchini for added moisture and nutrition.

  • Peanut butter swirl: Add a dollop of peanut butter to each muffin before baking.

  • Chia or flax: Stir in a tablespoon of chia seeds or ground flax for extra fiber.

Storage/Reheating

Room temperature: Store in an airtight container for up to 2 days.
Refrigerator: Keep for up to 5 days in the fridge.
Freezer: Freeze for up to 2 months in a sealed container or freezer bag. Thaw overnight or microwave briefly before eating.
Reheating: Microwave for 10–15 seconds to refresh the texture.

FAQs

Can I use whey protein instead of plant-based?

Yes, but the texture may change slightly. Start with the same amount and adjust as needed if the batter becomes too dry or too wet.

Are these muffins gluten-free?

Not as written, but you can substitute with a gluten-free flour blend to make them gluten-free.

Can I make them egg-free?

Yes, you can try flax eggs (1 tablespoon ground flax + 2.5 tablespoons water per egg) or a commercial egg replacer.

What kind of plant-based protein works best?

Use an unflavored or vanilla-flavored plant-based protein for the best taste and consistency.

How sweet are these muffins?

They’re lightly sweetened with maple syrup and applesauce, making them mildly sweet—perfect for breakfast or snacks.

Can I use regular milk instead of non-dairy?

Yes, regular dairy milk works just fine if you’re not avoiding dairy.

Do these muffins rise well?

Yes, the baking soda works with the acidity from applesauce and syrup to create a good rise and fluffy texture.

Can I double the recipe?

Absolutely. Simply double all ingredients and use two muffin pans or bake in batches.

Why is my batter thick?

Different protein powders absorb liquid differently. If it’s too thick, add a splash more milk until you reach a scoopable consistency.

Can I use honey instead of maple syrup?

Yes, honey works as a sweetener, but it will slightly change the flavor and make the muffins a touch denser.

Conclusion

These Protein Muffins are the perfect blend of convenience, nutrition, and flavor. With just a few simple ingredients and endless ways to customize, they’re a great make-ahead option for busy mornings or quick snacks. Whether you go with chocolate chips, blueberries, or cinnamon, this high-protein muffin recipe will quickly become a go-to in your kitchen.

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Protein Muffins

Protein Muffins

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  • Author: Jessica
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 12 muffins
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American
  • Diet: Low Lactose
Print Recipe

Description

These quick and easy protein muffins are made with white whole wheat flour and plant-based protein powder, making them a great dairy-free, high-protein snack or breakfast. Customize them with your favorite mix-ins like blueberries or chocolate chips!

Ingredients

  • 1 1/4 cups white whole wheat flour
  • 2/3 cup plant-based protein powder (56 grams)
  • 1 teaspoon baking soda
  • 1/4 teaspoon fine sea salt
  • 3/4 cup applesauce
  • 1/4 cup maple syrup
  • 2 large eggs
  • 1/4 cup unsweetened cashew milk (or similar non-dairy milk)
  • 1 teaspoon vanilla extract
  • Optional Mix-ins (choose one):
  • 1 cup blueberries
  • 3/4 cup mini chocolate chips
  • 1 teaspoon cinnamon

Instructions

  1. Preheat the oven to 375ºF. Line a 12-cup muffin pan with liners or spray with oil.
  2. In a medium bowl, mix together the flour, protein powder, baking soda, and salt.
  3. In a large bowl, whisk together the applesauce, maple syrup, eggs, cashew milk, and vanilla extract.
  4. Add the dry ingredients to the wet ingredients and mix gently with a silicone spatula until just combined. Do not overmix.
  5. If using, fold in your chosen mix-in (blueberries, chocolate chips, or cinnamon).
  6. Divide the batter evenly into the muffin cups, filling each about 3/4 full.
  7. Bake for 15–18 minutes, or until a toothpick inserted into the center comes out clean.
  8. Let cool slightly before serving. Enjoy!

Notes

  • Use plant-based protein powder to keep these muffins dairy-free.
  • Don’t overmix the batter to keep muffins soft and fluffy.
  • Store leftovers in an airtight container at room temperature for up to 3 days or refrigerate for longer freshness.
  • These muffins freeze well—wrap individually and store in a freezer bag for up to 2 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 145
  • Sugar: 5g
  • Sodium: 140mg
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Protein: 7g
  • Cholesterol: 31mg

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