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May 04, 2023
Protein-infused food items have grown in popularity over the years. And, for lifters who need plenty of protein but want some variety to accompany their daily shakes, baked goods packed with protein are an excellent option.
Muffins are no exception. In fact, we'd go as far as to say protein muffins, when prepared correctly, may just be the perfect balance of carbs, protein, and healthy fats.
A bodybuilder's dream come true.
So, take a break from your shakes and drop that store-bought protein bar. A better, protein-packed option awaits, regardless of whether you're cutting, bulking, or simply maintaining. Keep reading to discover the best protein muffins recipes and how to prepare them!
Table of Contents:
Protein muffins are muffins with a high protein content. Regular muffins might be delicious, but they offer little nutritional value.
Protein muffins contain higher amounts of protein and are a great way to help reach your macro goals. Protein muffins can be a great way to start your day with breakfast, a midday snack, or even a post-workout treat.
In fact, protein muffins can be an ideal post-workout snack, as they provide your muscles with the carbs needed to repair and build muscle.
If you are looking to eat healthier and add protein to your diet, protein muffins are a great way to help achieve your macro counting goals.
Grocery stores and gas stations are packed with protein-infused snacks, but these contain extra sugars and unnecessary ingredients. Store-bought protein muffins and other protein items can also be very expensive, another reason to make them yourself.
By making protein muffins yourself you can save money and guarantee healthy ingredients are used.
This recipe is the most basic protein muffin base, which we encourage you to personalize to meet your goals and taste preferences. While we will explore more flavorful recipe options later, this is our favorite recipe because you can truly make it what you want.
This recipe only takes five minutes of prep and ten minutes of baking, for a total of 15 minutes. No flour, sugar, or eggs are needed.
This recipe yields 8 muffins with each containing approximately 180 calories, 7g of carbohydrates, 21g of protein, and 10g of fat. There is also 4g of fiber, leaving only 3g of net carbs.
This recipe would be great for a low-calorie diet or for those looking to lose weight. We recommend adding calorie-dense toppings or additional protein for those who are bulking.
Some of the common toppings we like to add include chocolate chips, chocolate chunks, nuts, fresh fruit, and chia seeds.
One of the most important parts of any of these recipes is the protein powder. The most commonly used protein powder is whey protein, which is the best choice when baking.
If you add more protein powder than the recipe calls for or if the batter is too thick, try adding a liquid or fat to thin it out. Whey, casein, and brown rice protein powder are the best options when it comes to protein muffins.
A whey blend containing casein would work as well, as casein adds thickness. Avoid whey isolate and natural whey protein powders, as these will severely dry out the muffins.
Looking for a great protein powder for your muffins? Check out the 14 Best Protein Powder Supplements!
If protein muffins are going to become a go-to of yours, make sure your pantry is stocked with the ingredients you need to make them. Here's a list of items that are either essential or great for adding in.
As we mentioned earlier, feel free to swap ingredients that match your specific diet needs. If you are vegan you can swap eggs for chia or flax eggs, or even a mashed banana.
If you are gluten-free or use gluten-free flour, make sure it contains xanthan gum, which thickens the flour and helps bind the batter.
Whether you're looking for a recipe featuring blueberries to a muffin that's the perfect combination of peanut butter and banana, we've got you covered!
Here are three more great protein muffins recipes to start baking,
These muffins are made with basic ingredients and take less than an hour to make. They pack 15 grams of protein per muffin and at under 150 calories are perfect for any cutting workout and diet plan.
This recipe will give you six blueberry protein muffins. Each muffin will have roughly 145 calories, 16g of carbs, 15g of protein, and 2g of fat. There are 3g of fiber for a total of 13 net carbs.
Who doesn't love healthy banana protein muffins? And with this recipe, you can combine banana with peanut butter to create a recipe that's perfect for any healthy diet.
Not only does peanut butter add macros like protein and healthy fats, but it also helps bind the batter. This recipe takes only 10 minutes to prepare, 25 min to bake, and is great for bulking.
This recipe for healthy protein muffins will give you 12 protein muffins.
Each muffin will have roughly 210 calories, 31g of carbs, 3g of fiber, 6g of fat, and 13g of protein. This is the only recipe with over 200 calories per serving, making them a great option for bulking.
If you can’t eat peanut butter due to allergies or simply prefer something else, try using sunflower seed butter or a different type of nut butter, such as almond butter.
Following a keto bodybuilding meal plan? No problem! While diets can be a difficult test of willpower at times, especially if you have a sweet tooth and enjoy chocolate, you've still got some good options that will hit the spot.
Like this double chocolate protein muffin recipe that is keto-friendly and only takes 15 minutes of prep and 25 minutes of cooking.
This easy recipe will satisfy all of your chocolate cravings and help reach your macro goals.
These protein muffins are especially great for a keto diet as they pack roughly 180 calories, 13g of fat, and 12g of protein each muffin with almost no carbs. There are roughly 5.2g of carbs and 3.6g of fiber each, resulting in only 1.6g of net carbs.
Looking to make the best healthy muffin recipes possible? These tips & tricks will help!
We recommend having erythritol on hand because it is one of the best sugar substitutes and is a staple in several protein recipes.
Swerve is a popular brand of granulated erythritol, but any erythritol or monk fruit-based sweetener will work. Monk fruit is a very popular choice in the baking community since it's a great low-calorie sugar substitute.
Be sure not to overbake your protein muffins since they will continue to cook while they cool. Muffins can go from fluffy to dense very quickly, so monitor the tops of the muffins and remove them as soon as a toothpick comes out clean.
Adding too much protein can ruin the mixture, so be sure to follow the recipes and scale the other ingredients appropriately if you increase the amount of protein.
The batter should be less than half protein powder or you risk your muffins being dry and rubbery.
Make sure there is no dry powder in your batter mixture. The protein powder absorbs more liquids than regular flour so be sure you have enough wet ingredients.
We recommend storing your protein muffins in an airtight container and placing them in the refrigerator. Most recipes will last five to eight days in the refrigerator and much longer in the freezer.
As long as they are in an airtight container or zip lock bags they will last three to six months or longer in the freezer.
If you have any remaining questions about making a protein powder muffin recipe, let's answer them here.
Yes, you can add protein to a box muffin mix. Whey protein powder will mix well into most basic batters, such as protein pancake recipes and cake mix. You will likely need to add a liquid or fat of some type, such as natural peanut butter or vegetable oil, to thin the batter. It is important to add the protein powder slowly to avoid the batter being sticky and dry.
Since muffins are a carbohydrate-dense food with little nutritional value, they are not ideal for weight loss. Protein muffins on the other hand can be used for weight loss, specifically the low-carb options. Depending on your diet type, there are substitutions you can make to the ingredients to follow your diet plan.
Yes, protein muffins are healthy in moderation. Homemade healthy muffins with protein are much more nutritious than store-bought ones, as those are loaded with sugars and other chemicals. By using natural, sugar-free ingredients and adding protein, we are creating nutritional value that store-bought muffins don’t have.
Whether you are cutting, bulking, or maintaining your weight, high protein muffins are a great addition to any lifter's meal plan. From protein banana muffins packed with peanut butter to a keto-friendly option that won't disappoint, there is a protein muffin for all tastes, diets, and preferences.
The biggest question is: Which one will you try first?
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