Are you looking for a quick, easy, and healthy breakfast or snack that will keep you feeling full and energized throughout the morning? Look no further! These protein muffins are packed with protein, fiber, and flavor, making them the perfect addition to your healthy eating plan. Forget those sugary, processed breakfast pastries – this recipe is your ticket to a delicious and nutritious start to your day! They’re so easy to make, even beginner cooks will feel confident whipping up a batch. These protein-packed muffins are also great for meal prepping, making them a fantastic addition to your weekly healthy meal plan.
Ingredients:
- 1 ½ cups whole wheat flour (or gluten-free blend)
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 scoop (approx. 30g) vanilla protein powder (whey or plant-based) – choose your favourite!
- ⅓ cup unsweetened applesauce
- ⅓ cup milk (dairy or non-dairy)
- 1 large egg (or flax egg for vegan option)
- 2 tablespoons honey or maple syrup (adjust to your sweetness preference)
- 1 teaspoon vanilla extract
- ½ cup blueberries (or other berries, chocolate chips, or nuts)
Instructions:
Step 1: Preheat & Prep
Preheat your oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners or grease it well. This prevents sticking and ensures easy removal of your delicious muffins.
Step 2: Combine Dry Ingredients
In a large bowl, whisk together the whole wheat flour, baking powder, baking soda, and salt. This ensures even distribution of the leavening agents for perfectly fluffy muffins.
Step 3: Combine Wet Ingredients
In a separate bowl, whisk together the applesauce, milk, egg (or flax egg), honey or maple syrup, and vanilla extract. Make sure everything is well combined before moving to the next step.
Step 4: Combine Wet & Dry
Gradually add the wet ingredients to the dry ingredients, mixing gently until just combined. Be careful not to overmix; a few lumps are okay! Overmixing can lead to tough muffins.
Step 5: Add Protein Powder & Mix-ins
Stir in the protein powder and your chosen mix-ins (blueberries, chocolate chips, etc.). Fold them in gently to distribute them evenly throughout the batter.
Step 6: Fill Muffin Cups
Fill each muffin cup about ¾ full. This allows room for the muffins to rise during baking.
Step 7: Bake
Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean. Keep an eye on them during the last few minutes, as ovens can vary.
Step 8: Cool & Enjoy!
Let the muffins cool in the muffin tin for a few minutes before transferring them to a wire rack to cool completely. Enjoy your delicious and protein-packed muffins!
Cooking Tips for Perfect Protein Muffins:
- Don't overmix the batter: Overmixing develops gluten, resulting in tough muffins. Mix until just combined.
- Use room temperature ingredients: This helps create a more even texture.
- Don't overfill the muffin cups: Leave some space for the muffins to rise.
- Check for doneness: Use a toothpick to ensure the muffins are fully baked.
Variations:
- Chocolate Protein Muffins: Add cocoa powder to the dry ingredients and chocolate chips as mix-ins.
- Banana Nut Protein Muffins: Mash a ripe banana into the wet ingredients and add chopped walnuts or pecans.
- Spice Cake Protein Muffins: Add cinnamon, nutmeg, and ginger to the dry ingredients.
Nutritional Information (per muffin, approximate):
This will vary depending on the specific ingredients used. For a general estimate using the recipe above, expect each muffin to contain roughly:
- Calories: 150-200
- Protein: 10-15g
- Carbohydrates: 20-25g
- Fat: 5-7g
These delicious and easy protein muffins are a fantastic addition to any healthy eating plan. They’re perfect for busy mornings, post-workout snacks, or a satisfying treat anytime. Enjoy!