High-Protein Breakfast Muffins (165 calories, 14g protein)

Ever had one of those mornings where you’re scrambling to get out the door but still want a high-protein breakfast that doesn’t taste like cardboard? Yeah, me too. That’s exactly why I started tweaking this recipe for High-Protein Breakfast Muffins until they were just right—fluffy, packed with 14g of protein, and only 165 calories each. Picture this: golden tops, a hint of sweetness, and the kind of texture that makes you forget you’re eating something good for you. No fancy equipment, no obscure ingredients—just real food for real mornings.

Why You’ll Love This Recipe

These muffins are the ultimate grab-and-go solution, but they’re so much more than convenient. Here’s why they’ve become a staple in my kitchen:

• Protein-packed: Each muffin delivers 14g of protein to keep you full and energized all morning.
• Meal-prep friendly: Whip up a batch on Sunday, and you’ve got breakfast sorted for the week.
• Kid-approved: My picky eater thinks they’re cupcakes—shh, I’ll never tell.
• No weird ingredients: Everything’s pantry-friendly, with easy swaps if you’re missing something.
• Perfect texture: Moist but not dense, with just the right amount of chew.
• Customizable: Toss in berries, nuts, or chocolate chips to make them your own.

Ingredients For High-Protein Breakfast Muffins

Here’s the beauty of this recipe—it’s flexible. If you’re missing an ingredient, chances are there’s a swap that’ll work. Here’s what you’ll need:

• 1 cup oat flour (or blend rolled oats until fine—I use my coffee grinder in a pinch).
• 1 scoop vanilla protein powder (about 30g; I love Orgain or PEScience for flavor).
• 1 tsp baking powder (make sure it’s fresh—no one wants flat muffins).
• ½ tsp cinnamon (optional, but it adds a cozy warmth).
• 2 ripe bananas (the spottier, the sweeter—no sugar needed!).
• 2 eggs (or flax eggs for vegan: 2 tbsp ground flax + 5 tbsp water, let sit 5 mins).
• ¼ cup Greek yogurt (plain or vanilla; non-dairy yogurt works too).
• 1 tsp vanilla extract (the real stuff, not imitation—trust me).
• Pinch of salt (balances the sweetness and enhances flavor).

Step-by-Step Instructions For High-Protein Breakfast Muffins

Don’t let the protein-packed label fool you—these muffins come together in one bowl (hello, easy cleanup!). Here’s how:

1. Preheat your oven to 350°F (175°C) and line a muffin tin with parchment liners (or grease well—these guys like to stick).
2. Mash the bananas in a large bowl until mostly smooth. A few lumps are fine—they add texture.
3. Whisk in the eggs, yogurt, and vanilla until fully combined. It’ll look a little curdled at first, but keep stirring—it’ll smooth out.
4. Add dry ingredients (oat flour, protein powder, baking powder, cinnamon, salt) directly into the wet mix. Stir gently—overmixing leads to tough muffins.
5. Let the batter rest 5 minutes. This gives the oats time to absorb moisture for the perfect texture.
6. Divide batter evenly into 9 muffin cups (they’ll be about ¾ full). Sprinkle with oats or cinnamon if you’re feeling fancy.
7. Bake 18–20 minutes until tops spring back when lightly pressed. A toothpick should come out clean—but don’t overbake, or they’ll dry out.
8. Cool in the pan 5 minutes, then transfer to a rack. Try not to eat one straight away (I never succeed).

Timing

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Pro tip: Double the batch and freeze extras. Pop them in the microwave for 30 seconds straight from the freezer—just like fresh.

Substitutions & Variations

This recipe is a canvas—make it yours! Here are my favorite twists:

• Flour swap: Use whole wheat flour or gluten-free 1:1 blend instead of oat flour.
• Add-ins: Fold in ½ cup blueberries, dark chocolate chips, or chopped nuts before baking.
• Vegan version: Use flax eggs, plant-based protein powder, and coconut yogurt.
• Lower carb: Replace half the banana with ¼ cup unsweetened applesauce.
• Savory spin: Skip the cinnamon, add ¼ cup shredded cheese and diced ham.

Mistakes To Avoid

After burning more muffins than I’d like to admit, here’s what I’ve learned:

• Don’t overmix the batter—stir until just combined for tender muffins.
• Check your protein powder—some brands clump or taste chalky when baked.
• Use ripe bananas—green ones won’t mash well or add enough sweetness.
• Don’t skip resting the batter—it’s key for the oats to soften.
• Watch bake time closely—protein powder can dry out fast if overbaked.

You May Also Like : 15 High Protein Low Calorie Breakfast Recipes

Storage & Reheating

• Room temp: Keep in an airtight container for up to 2 days.
• Fridge: Lasts 5 days—wrap individually for easy grabbing.
• Freezer: Freeze for up to 3 months. Thaw overnight or microwave 30–45 seconds.

Pro tip: Reheat refrigerated muffins for 10 seconds to restore that fresh-baked softness.

What to Serve It With

These High-Protein Breakfast Muffins are great solo, but here’s how to turn them into a full meal:

• Pair with scrambled eggs and avocado for a protein-packed plate.
• Drizzle with almond butter and sliced strawberries for a sweet twist.
• Serve alongside a cold brew coffee or green smoothie for a balanced start.

Final Thoughts

After years of testing, these High-Protein Breakfast Muffins are the ones my family requests weekly. They’re proof that healthy eating doesn’t have to be complicated—or bland. Give them a try, and let me know what add-ins you love! Snap a pic and tag me—I live for your kitchen wins.