Warm, fluffy, and bursting with juicy blueberries, these high protein blueberry muffins are the perfect way to start your day—or satisfy a snack craving! Made with a boost of protein from Greek yogurt, protein powder, and more, they’re a healthy breakfast that actually keeps you full and energized.
healthy protein blueberry muffins
Although I crave them all the time, traditional muffins just don't make the cut when it comes to nutrition.
Loaded with sugar, unhealthy fats, and empty carbs... they may taste good in the moment, but they definitely don't leave me feeling my best.
And as a mom of three, I need to be all hands on deck and energized for the whole day!
My Banana Chocolate Protein Muffins were such a hit in my household, but nothing beats the classic and delicious blueberry muffin. Now that I've got the formula down to a science, these healthy blueberry protein muffins are our latest and greatest obsession.
Greek yogurt creates an incredibly moist crumb while teaming up with protein powder for even more protein action. Low in sugar and made with low-carb and gluten-free flour blend, this healthy blueberry muffin recipe has all the makings for oven-baked greatness.
why this recipe works
Baking with alternative ingredients doesn’t have to be complicated. Lucky for you, I've done all the recipe testing for us! I actually find it a lot of fun. There's a lot of muffin eating involved – all in the name of research, of course. 😉
These high protein blueberry muffins put wholesome ingredients front and center.
Instead of traditional all-purpose flour, this recipe features a blend of almond flour, arrowroot starch, lupin flour, and flaxseed meal. I like to use Kaizen lupin flour, made from lupini beans—a true superfood that sneaks an added 12 grams of protein into these muffins. (I love Kaizen so much that I'm an affiliate- use the code StemandSpoon for 15% off!)
As a sugar substitute, I use granulated golden monk fruit sweetener with allulose. This sweetener tastes and bakes just like sugar without the blood sugar spike.
These ingredients may be different from your average blueberry muffin recipe, but trust me, together, they work like magic!
One of the most convenient things about this recipe is that you can use frozen blueberries or fresh blueberries, which means you can enjoy good-for-you blueberry muffins year-round.
My high protein blueberry muffins are:
- An excellent way to get some extra protein in your day
- Simple to make and perfect for meal prep
- Moist and flavorful yet filling and satisfying
- Made without refined sugar for a low glycemic impact
- Caters to a variety of dietary restrictions.
the ingredients
Here's a look at the main ingredients you'll need. For a complete list and ingredient amounts, view the printable recipe card.
- Almond flour. This gluten-free flour gives the muffins a moist and dense texture.
- Arrowroot starch. Works as a binder and gives the muffins a light and fluffy texture.
- Lupin flour. Made from lupini beans, this flour adds a boost of protein and fiber to the muffins. I use Kaizen and you can save 15% with my code, StemandSpoon. 🙂
- Flaxseed meal. I like to add flaxseed as it keeps the muffins moist and fiber-rich.
- Vanilla protein powder. I used whey protein powder, but any protein powder would work here! If using unflavored, make sure to add a splash of vanilla extract.
- Granulated golden monk fruit sweetener with allulose. Provides a natural sweetness without any sugar.
- Plain Greek yogurt. I like to use full-fat Greek yogurt for added creaminess and protein.
- Unsweetened almond milk. Adds moisture to the muffins without any added sugar.
- Apple cider vinegar. Helps to activate the baking powder for a rise in the muffins.
- Frozen blueberries. A convenient option that is still packed with all the nutrients you need!
make this protein muffin recipe dairy-free
You can substitute Greek yogurt for coconut yogurt for a dairy-free muffin. It'll still provide the same creamy texture but keep in mind that the protein amount will be slightly less.
high protein blueberry muffins
With the right ingredients and a little bit of time, you can easily whip up a batch of high protein blueberry muffins in your own kitchen. Here's how:
To start, preheat the oven to 425°F and line a standard muffin tin with parchment paper cups (if using a silicone muffin tin, the paper liners are optional).
In a large bowl, combine the dry ingredients (except the sweetener). Whisk well to remove any lumps. In a separate medium mixing bowl, whisk together the wet ingredients, then add them into the dry mixture. Mix until it is well combined.
Fold in the blueberries. Use a large spoon (I prefer using a large ice cream scoop) to spoon the muffin batter into the prepared muffin tin, filling it nearly full.
Transfer to the oven and bake at 425°F for 5 minutes, then turn down the temperature to 350°F and bake for another 14-17 minutes.
Remove the pan from the oven and let the muffins cool for 5 minutes in the pan. Then, transfer them to a cooling rack to cool completely. Enjoy!
tips for the best results
Oven temp: The different baking times affect how the muffins rise. I find that a big blast of heat initially helps these muffins rise taller.
With traditional wheat flour muffins, this is how you can get a more bakery-style muffin. Don’t forget to turn down your oven temp, or the muffins will burn!
Measuring dry ingredients: While I don’t think a kitchen scale is absolutely necessary, and I think spooning and leveling is a way around a scale, I included measurements in grams for the dry ingredients to be extra precise.
I find it helpful to use a kitchen scale when baking because it ensures that all ingredients are measured accurately and helps to create consistent results.
If you don't have a kitchen scale, don't sweat it! As long as your measurements are precise, you should still be able to achieve tasty results.
storage
These protein muffins can be stored in an airtight container at room temperature for up to 3 days. For longer storage, keep them in the fridge for up to a week or freeze them for up to 2 months.
recommended products
- Kaizen lupin flour (use the code StemandSpoon for 15% off!)
- Muffin tin (I have this silicone muffin tin and this USA pan and love them both equally)
- Vanilla whey protein powder
- Granulated golden monkfruit sweetener
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- These savory and cheesy high-protein breakfast biscuits, made with a similar combination of ingredients for a grab-and-go breakfast the entire family will love!
- Sweet and tender, these gluten-free banana muffins use almond flour, coconut flour, and flax seed meal to create a low-carb, refined sugar-free treat that tastes like heaven. Top it off with stevia-sweetened chocolate chips, dark chocolate, or walnuts for an extra burst of flavor.
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- Yes, it is possible to enjoy muffins while staying gluten-free or low-carb! These almond flour blueberry muffins are packed with juicy blueberries and topped with a yummy cinnamon crumble. Trust me, you'll be obsessed!
High Protein Blueberry Muffins (Low Carb)
These high-protein blueberry muffins are soft, tender, and pack 12 grams of protein per serving! Made with gluten-free and low-carb ingredients, they're a nutrient-dense breakfast or snack that's delicious and filling.
Ingredients
- 1-¼ cups blanched almond flour (112 g)
- 2 tablespoons arrowroot starch (14 g)
- ¼ cup lupin flour (27 g)
- 3 tablespoons ground flaxseed meal (22 g)
- ¼ cup vanilla protein powder (20 g)
- 2 teaspoons baking powder
- ¼ teaspoon fine sea salt
- ½ teaspoon ground cinnamon
- ½ cup granulated golden monkfruit sweetener with allulose
- 3 eggs, at room temperature
- ½ cup plain Greek yogurt
- 2 tablespoons extra virgin olive oil
- ¼ cup unsweetened almond milk
- 1 teaspoon vanilla extract
- 1 teaspoon apple cider vinegar
- ¾ cup fresh or frozen blueberries
Instructions
- Preheat the oven to 425°F. Line a standard muffin tin with parchment paper cups (if using a silicone muffin tin, the paper cups are optional).
- In a large bowl, combine the almond flour, arrowroot starch, lupin flour, flaxseed meal, protein powder, baking powder, salt, and cinnamon. Whisk well to remove any lumps. Set aside.
- In a separate medium mixing bowl, whisk together the granulated monkfruit sweetener and the eggs. Add the yogurt, olive oil, almond milk, vanilla extract, and apple cider vinegar. Mix until smooth, then pour the wet ingredients into the dry mixture. Mix until it is well combined.
- Fold in the blueberries. Use a large spoon (I prefer using a large ice cream scoop) to spoon the batter into the prepared muffin tin, filling it nearly full. Since these muffins don't rise as much as wheat muffins, you can fill the muffin cups almost to the top.
- Transfer to the oven and bake at 425°F for 5 minutes, then turn down the temperature to 350°F and bake for another 14-17 minutes. The blast of heat at a higher temperature will help create a taller muffin. Remove the pan from the oven and let the muffins cool for 5 minutes in the muffin pan, then transfer to a cooling rack to cool completely.
Notes
Measuring ingredients: While I don’t think a kitchen scale is absolutely necessary and I think spooning and leveling is a way around a scale, I included measurements in grams for the dry ingredients to be extra precise.
Baking temp: The different baking times affects how the muffins rise. A big blast of heat initially helps the muffins rise taller. With traditional wheat flour muffins, this is how you can get a more bakery-style muffin. Don’t forget to turn down your oven temp or the muffins will burn.
Dairy-free version: You can substitute the Greek yogurt for coconut yogurt for a dairy-free muffin.
Lupin flour: Lupin flour is a high-protein, high-fiber and low-carb flour made from ground lupini beans. It's one of the ingredients that add extra protein to this recipe. (I use Kaizen lupin flour and you can use the code StemandSpoon for 15% off.) If you don't have lupin flour, you can substitute it for the same amount of coconut flour but the protein per serving will be less.
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 215Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 71mgSodium: 232mgCarbohydrates: 11gNet Carbohydrates: 7gFiber: 4gSugar: 2gProtein: 13g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!