Craving a healthy and satisfying breakfast or snack? You're in the right place! Here's a simple and adaptable high-protein muffin recipe you can modify to your liking, even without protein powder. We'll also discuss Greek yogurt and cottage cheese variations for those who want low-carb, low-calorie, or simply healthier choices. And lastly, we'll answer your burning questions about incorporating protein into your baked goods.
- Makes: 12 muffins
- Prep time: 15 minutes
- Bake time: 20-25 minutes
Ingredients
- 1 ½ cups oat flour (or all-purpose flour)
- ½ cup unsweetened applesauce
- ½ cup Greek yogurt (or ¼ cup melted coconut oil for dairy-free)
- ¼ cup honey or maple syrup (or sugar-free sweetener to make low carb)
- 2 large eggs
- 1 teaspoon baking soda
- ½ teaspoon baking powder
- ½ teaspoon cinnamon
- Pinch of salt
- Optional additions: ½ cup berries, chocolate chips, nuts
Instructions:
Step 1: Preheat and Prep
Preheat oven to 350°F (175°C). Grease a 12-cup muffin pan or line with paper liners.
Step 2: Mix Dry Ingredients
Whisk in oat flour, baking soda, baking powder, cinnamon, and salt in a large bowl.
Step 3: Mix Wet Ingredients
Whisk in unsweetened applesauce, Greek yogurt, honey (or maple syrup/sweetener), and eggs in a separate medium-sized bowl until very well mixed.
Step 4: Mix Wet and Dry
Combine the wet ingredients with the dry ingredients and mix gently until just combined. Don't overmix.
Step 5: Add Optional Ingredients
If using, fold in berries, chocolate chips, or nuts gently.
Step 6: Fill Muffin Cups
Evenly divide the batter among the prepared muffin cups, filling each two-thirds full.
Step 7: Bake
Bake for 20-25 minutes, or until a wooden skewer inserted in the center comes out clean.
Step 8: Cool
Let the muffins cool in the muffin tin for a few minutes before transferring them to a wire rack to cool completely. Enjoy!
Extra Protein Variations:
High Protein Muffins with Greek Yogurt: This recipe is already utilizing Greek yogurt, and this is a great protein source. You can even add some more (reduce applesauce proportionally) for an even bigger protein boost.
High-Protein Muffins Using Cottage Cheese: Substitute ½ cup of the Greek yogurt with ½ cup of pureed cottage cheese. Ensure the cottage cheese is pureed for the best texture.
Whey Protein Muffins: Add 1-2 scoops of your favorite whey protein powder to the dry ingredients. You may need to adjust the liquid somewhat; if the batter is too stiff, add a tablespoon or two of milk or water.
Answering Your Questions:
How can I add protein to my muffin?
Several ways to boost the protein content of your muffins:
- Greek yogurt, utilized in our recipe, adds moisture and amounts of protein.
- Cottage Cheese: Blended and pureed, it's easy to use and contributes protein.
- Protein Powder: Whey, casein, or vegetarian protein powders can be added to the dry ingredients.
- Eggs: We already have eggs in our recipe, which are a good source of protein. You can even add an extra egg white to get a slight kick.
- Nut Butters: Adding a tablespoon or two of almond butter or peanut butter adds both healthy fat and protein. Liquid level accordingly adjusts.
- Nuts and Seeds: Adding chopped nuts or seeds like chia seeds or flax seeds adds a lesser amount of protein along with other nutrients.
What is the best protein to use for muffin baking?
The "best" protein is your choice and nutritional need.
- Whey Protein: A go-to, especially for recovery nutrition. A variety of flavors and combines well. Watch that it sometimes can cause a bit of dryness when overused.
- Casein Protein: More slowly digested than whey, providing the slow release of amino acids. Also provides a hint of density to the texture.
- Plant-Based Protein (e.g., pea, soy, rice): Excellent for vegetarians and vegans. Each variety will have a different taste and texture, so you might have to play around a bit.
- Greek Yogurt and Cottage Cheese: These unprocessed food sources add protein along with moisture and other excellent nutrients.
What are the two-ingredient protein muffins?
An extremely fast "two-ingredient" protein muffin usually consists of
- Ripe Bananas: Mashed
- Eggs: Beaten
These muffins are naturally sweetened and get their protein primarily from the eggs. The texture will be different from traditional muffins, being more dense and slightly eggy.
Does protein powder make muffins dry?
Yes, protein powder can sometimes make muffins dry. This is because protein powder can absorb moisture from the other ingredients. To prevent dryness when using protein powder:
- Don't overdo it: Start with a smaller amount (1 scoop) and adjust as needed in later batches.
- Add a little more wet: Add one to two tablespoons more of applesauce, yogurt, milk, or oil to replace the moisture lost.
- Don't bake too long: Protein powder will cause muffins to bake faster and dry out if you overbake. Check a bit earlier than you normally would.
Enjoy your delicious and protein-packed muffins!
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