Looking for a quick, healthy snack or breakfast that’s packed with protein and keeps you energised throughout the day? These Protein Muffins are your go-to solution! Ideal for busy mornings or an on-the-go snack, these muffins are a delicious way to fuel your day without compromising on nutrition. With simple ingredients and easy steps, you can bake a batch in no time, and they’re perfect for meal prep, too!
Why You'll Love These Protein Muffins
- High-Protein: Each muffin is loaded with protein to help build and repair muscles, making it an excellent post-workout snack or a protein-packed start to your day.
- Quick and Convenient: Perfect for busy schedules, these muffins can be made in bulk, stored, and grabbed whenever you're in a rush.
- Customisable: Whether you prefer fruit, nuts, or chocolate chips, you can easily adapt the recipe to suit your tastes.
- Meal-Prep Friendly: Bake a batch on the weekend and have protein-rich snacks ready to go for the entire week.
- Gluten-Free Option: Simply swap regular flour for almond flour or a gluten-free flour blend to make these muffins suitable for a gluten-free diet.
Health Benefits
- Boosts Energy: Packed with complex carbs, protein, and healthy fats, these muffins give you sustained energy throughout the day.
- Supports Muscle Recovery: The protein powder in these muffins aids in muscle repair, making them ideal for active individuals.
- Good for Digestion: Adding ingredients like oats or whole wheat flour gives these muffins a fibre boost, promoting healthy digestion.
- Naturally Sweetened: With bananas, honey, or maple syrup, these muffins are naturally sweet without the need for refined sugar.
Customisation Ideas
- Berry Burst: Add a handful of fresh or frozen blueberries, raspberries, or chopped strawberries to the batter for a fruity twist.
- Chocoholic: Stir in dark chocolate chips for a rich, indulgent treat without the guilt.
- Nutty Crunch: Add chopped walnuts, pecans, or almonds for extra texture and healthy fats.
- Zesty Flavour: Add a teaspoon of lemon or orange zest to brighten up the flavour of your muffins.
Tips for Perfect Protein Muffins
- Use Ripe Bananas: The riper the bananas, the sweeter your muffins will be, reducing the need for additional sweeteners.
- Don’t Overmix: Overmixing the batter can lead to tough muffins. Stir just until the dry ingredients are combined with the wet.
- Check for Doneness: Insert a toothpick into the centre of a muffin to see if it comes out clean. If it does, your muffins are done!
- Cool Completely Before Storing: Let your muffins cool completely before storing them to prevent excess moisture from making them soggy.
Serving Suggestions
- Quick Breakfast: Pair a muffin with a side of Greek yogurt or a boiled egg for a balanced, high-protein breakfast.
- Post-Workout Snack: These muffins are ideal for refuelling after a workout. Enjoy one with a protein shake for an extra protein boost.
- On-the-Go Snack: Pop one in your bag for a healthy, portable snack that’s perfect for busy days.
Storage Tips
- Room Temperature: Store the muffins in an airtight container at room temperature for up to 3 days.
- In the Fridge: Keep them in the fridge for up to a week. Simply warm them up in the microwave for 10–15 seconds before enjoying.
- Freezing: These muffins freeze beautifully! Wrap each muffin individually in plastic wrap and store in a freezer-safe bag for up to 3 months. Thaw at room temperature or microwave for a quick snack.
Why They’re a Great Choice
Protein muffins are a fantastic way to sneak more protein into your diet without sacrificing flavour or texture. Whether you're juggling work, workouts, or just life in general, these muffins provide a nutritious, satisfying option that keeps you going. Plus, they're kid-friendly, making them a great choice for packed lunches or after-school snacks. Perfect for anyone who wants to stay energised, fuel their workouts, or simply enjoy a healthier baked treat!
Enjoy these protein muffins any time of day, and feel good about fuelling your body with something both delicious and nutritious!
Nutritional Information (Per Muffin)
- Calories: 150–180 kcal
- Protein: 10–12g
- Carbohydrates: 20–25g
- Fibre: 3–4g
- Fat: 5–7g
- Saturated Fat: 1g
- Sugars: 8–10g (from natural sweeteners and fruits)
Instructions
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Preheat Your Oven: Start by preheating your oven to 180°C (350°F) and line a muffin tin with paper liners or lightly grease with cooking spray.
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Mash the Bananas: In a large mixing bowl, mash the ripe bananas until they form a smooth consistency. The riper the bananas, the sweeter and more flavourful your muffins will be.
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Mix the Wet Ingredients: Add the eggs, honey or maple syrup, Greek yogurt (or applesauce), and vanilla extract to the mashed bananas. Whisk until everything is well combined.
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Combine the Dry Ingredients: In a separate bowl, whisk together the flour or oats, protein powder, baking powder, baking soda, and a pinch of salt.
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Mix It All Together: Slowly fold the dry ingredients into the wet ingredients until just combined. Be careful not to overmix the batter, as it can make the muffins dense.
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Add Optional Mix-Ins: If you’re adding chocolate chips, blueberries, nuts, or dried fruit, gently fold them into the batter.
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Scoop Into Muffin Tin: Evenly divide the batter into your prepared muffin tin, filling each cup about 3/4 full.
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Bake to Perfection: Place the muffin tin in the preheated oven and bake for 15–20 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.
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Cool and Enjoy: Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely. Enjoy warm or store them for later!
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