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With 6 grams of protein in every muffin, these blueberry Protein Oatmeal Muffins are the perfect high-protein breakfast for busy mornings. They only require 8 ingredients, are gluten-free, and dairy-free.
These oat protein muffins don’t have any banana or peanut butter, like many healthy muffin recipes. They are easy to customize with your favorite berries or protein powders and make for a great breakfast or snack. Enjoy these muffins with your coffee in the morning or as a sweet treat to get you through the afternoon!
If you like blueberry recipes, you will love my healthy blueberry waffles and these flourless blueberry donuts!
Why You’ll Love This Recipe
- Great for Meal Prep: Whip up a batch of oatmeal protein muffins and keep them in the fridge all week. They are great for breakfast on the go or an afternoon snack!
- Only 8 Simple Ingredients: These delicious, high-protein oat muffins require only 8 ingredients, most of which you likely have at home.
- Balanced Nutrition: These protein powder muffins strike a balance between carbs, healthy fats, fiber, and protein from eggs, flax meal, rolled oats, and protein powder. They taste just as good as a regular blueberry muffin, but will keep you feeling satisfied and energized all morning.
Table of Contents
Ingredients
- Blueberries: Fresh blueberries add a delicious burst of flavor to this protein oatmeal muffin recipe.
- Eggs: The eggs act as a binder to hold the muffins together as they bake. They are also a great source of protein.
- Applesauce: Instead of sugar, these muffins contain applesauce as a natural sweetener.
- Flax Meal: Flax is a great source of fiber and additional nutrients. It also acts as a binder for these high-protein oat muffins.
- Vanilla Protein Powder: Give the muffins that extra boost of protein with a scoop of your favorite protein powder.
- Rolled Oats: These provide a nutty flavor and chewy texture for the muffins, as well as additional fiber and protein. They’re also great for my baked blueberry oatmeal.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Try Other Fruits: Muffins are incredibly easy to modify and change the flavor by using different fruits in the batter. Try these oat protein muffins with fresh strawberries, cranberries, apples, pineapple, pears and more!
- Add Chocolate Chips: Who doesn’t love a chocolate chip muffin?! Add chocolate chips instead of fruit for a sweeter, protein-packed muffin. Try these banana oat chocolate chip muffins for a smoother and sweeter oat muffin.
- Add Nuts: Chopped walnuts, pecans, macadamia nuts, cashews, or slivered almonds would be great additions to these protein powder protein muffins.
- Experiment with Protein Flavors: This recipe calls for vanilla protein powder, but you can also try other flavors, such as chocolate, peanut butter, blueberry, or cinnamon.
How to Make Protein Oatmeal Muffins
These high-protein oatmeal muffins are a fantastic breakfast for a busy morning or a great snack to get you through an afternoon slump. All you need to make them are 8 simple ingredients, plus a lightly greased muffin tin and an oven preheated to 350°F.
Step 1: Combine the Wet Ingredients. Whisk the eggs, applesauce, milk, and vanilla extract together in a mixing bowl until they reach a smooth consistency.
Step 2: Mix the Dry Ingredients. Combine the flax, protein powder, oats, and a pinch of salt in a separate bowl.
Step 3: Combine the Wet and Dry Ingredients. Add the wet ingredients to the oat mixture and stir until all the oats are evenly coated. The mixture should be wet and heavy.
Step 4: Add the Blueberries. Pour the fresh blueberries into the batter.
Step 5: Stir in the Berries. Gently fold the blueberries into the prepared batter.
Step 6: Bake the Muffins. Transfer the batter to the greased muffin tins. Each cavity should be about ¾ full to allow the muffins room to rise. Bake them at 350°F for about 20 minutes, or until the tops of the muffins begin to brown. Allow the muffins to cool for several minutes before removing them from the muffin tin.
Expert Tips
- Don’t Over Mix: Fold the wet and dry ingredients together until they are just combined. Don’t keep mixing; otherwise, the muffins will turn out dense and gummy.
- Use Fresh Fruit: Frozen blueberries will release too much water into the batter as they cook. I recommend using fresh berries to avoid soggy muffins.
- Let Them Cool: Allow the muffins to cool for at least 5 minutes before removing them from the pan to avoid sticking. If they don’t easily slide out, wait another 5 minutes and then try again.
- Storing: Keep these protein powder protein muffins in an airtight container in the refrigerator for up to 7 days or wrap each muffin individually in plastic wrap and freeze them for up to a month. For warm muffins, heat them in the microwave for about 15-20 seconds. Thaw frozen muffins in the refrigerator for 24 hours before heating or enjoying.
Serving Suggestions
These blueberry oat muffins are like protein oatmeal cups due to the texture from the rolled oats. They are the perfect breakfast or snack to grab in a hurry because the protein and healthy fats will help keep you feeling full all morning. Whenever you eat them, you’ll be sure to love them!
- If you have time for a sit-down breakfast, have these protein muffins with a slice of red pepper and zucchini frittata or sausage and tomato egg casserole for a filling and flavorful meal.
- Grab a healthy protein muffin with a high-protein smoothie or protein coffee smoothie on your way out the door for a delicious breakfast on the go!
- During the fall, a low-calorie pumpkin spice latte pairs well in the morning with a blueberry protein powder muffin.
- Pair a protein oat muffin with a chicken gorgonzola salad or high protein chicken salad to add a little more protein to your lunch.
Protein Oatmeal Muffins Recipe FAQs
Different protein powders absorb liquid differently. If your batter seems dry, or the muffins turned out dry, try adding a splash more milk to up the moisture.
Try using ½ cup of Greek yogurt or blended cottage cheese instead! You’ll need to reduce the amount of milk you use, so add the yogurt first, then slowly add milk until it reaches the desired consistency.
In theory, you could use a flax or chia egg to make a vegan version of these muffins, but I haven’t personally tested this substitution.
Use a protein powder that you enjoy mixed in water or milk. If you don’t like a protein powder on its own, you will not enjoy it in your protein muffins. For this recipe, I used a plant based vanilla protein powder sweetened with stevia. Explore more protein powders for baking muffins.
More Healthy Protein Muffin Recipes
If you tried this Blueberry Protein Oatmeal Muffins recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Blueberry Protein Oatmeal Muffins
Ingredients
- 1 cup blueberries
- 2 large eggs
- ½ cup applesauce, unsweetened
- 1 cup low-fat milk, or milk of choice
- 1 teaspoon vanilla extract
- 2 tablespoons flax meal, not flax seed
- 2 tablespoons vanilla protein powder
- 3 cups rolled oats, or gluten-free rolled oats
- Pinch salt
- Optional zero calorie sweetener, of choice
Instructions
- Preheat the oven to 350 F. Lightly grease a muffin tin with extra virgin olive oil.
- In a bowl, whisk together the eggs with the applesauce, milk and vanilla extract until smooth.
- In a separate bowl, combine the flax, protein powder, oats and salt.
- Add the liquid to the oat mixture to combine until all the oats are covered. The mixture should be wet and heavy. If the mixture is very dry, this may be due to the protein powder you are using. Add more milk as needed. Fold the blueberries into the the batter carefully.
- Transfer the batter to the prepared muffin tins filling each cavity about 3/4 of the way full.
- Bake at 350 F 20 minutes or until the top of the muffins look slightly brown. Remove from the oven and cool a few minutes before removing the muffins and transferring to a wire baking rack to cool.
Notes
- Don’t over mix the batter, or the muffins will turn out dense and gummy.
- Only use fresh berries and fruit because frozen fruit releases too much moisture.
- If the batter seems dry, add another splash of milk. Some protein powders absorb more moisture than others.
- I used a protein powder that is stevia sweetened so the muffins are already sweet without adding sweetener. If you don’t use a protein powder with added sweetener, I recommend you add a zero calorie sweetener like Truvia, monkfruit, stevia, etc. to give the muffins a touch of sweetness.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I needed a healthy recipe to use up my extra blueberries from my garden and I’m always looking to get more protein in my breakfasts so I decided to try this recipe.
Now I didn’t follow recipe to a T I’ll admit. When making first batch I had lots of extra mixture (probably because I added a Vanilla Greek yogurt, and extra tablespoon of protein powder for more protein).
So I made 2 batches- the first one followed recipe besides I added: vanilla greek yogurt, walnuts chopped up, and a tablespoon of honey to make it a little more sweet. The final instructions say to fill cups 3/4 full. I did this and they did not rise what so ever. This first batch tasted great don’t get me wrong, only thing I didn’t like was I felt like they were oatmeal bites versus a muffin texture (again this could have been my changes).
In my second batch, I added 1/2 teaspoon of baking soda and 1 teaspoon of baking powder. This was a game changer! Muffins in my second batch rose and were more fluffy so tasted more like a muffin. I loved that this recipe doesn’t use sugar or flour! Huge bonus!!
I made this recipe to the T except I used Kodiak protein oats and no protein powder and it tasted like plain oatmeal with blueberrys. Extremely bland and flavorless. A hint of nothing throughout the whole thing:/ was fun to make atleast!
You didn’t actually follow the recipe to a T. You used no protein powder and used protein oats. Using a real protein powder is where a lot of the flavor will come from. You can always add a bit of sweetener if you want too.
These had a wonderful flavor and smell. I am a vegan, and subbed vegan egg, pea protein powder, crushed pineapple, chopped dried apricots and walnuts. They seemed more like a soft oatmeal cookie cup, versus a muffin. I think I would a a little maple or agave next time, maybe my protein powder was not sweet enough. Will defiantly make again. Thanks for the great healthful recipe!
Would psyllium husk powder work as a substitute? Maybe just half the amount since psyllium binds much more than flax?
Hi Mary! yep – psyllium husk would work, but about half the amount is what I’d recommend. Let me know how it goes!
Can you use bananas instead of blueberries? Just wondering since I have some ripe bananas to use.
I haven’t tried it, but my guess is no. Bananas would yield a totally different texture so a different recipe with different ratios would be required to use bananas. You can try this recipe for bananas.
I don’t have flax meal and am wondering if there is a good substitute. I have chia seed that I could grind or I have nutritional yeast flakes. Would either of these work? Any suggestions are appreciated!
Thanks!
Hey there! The flax is necessary to bind everything together. Without it, I don’t think the muffins will hold together. Ground chia would work but if you only have chia seed, I’m not sure you would be able to grind it fine enough to mimic ground flax. I’ve tried grinding chia before and have never been able to grind it down. Hope that answers your questions.
I love the look of these is there anything I can substitute the protein for ?? I haven’t got any in the house & I am on a tight budget. Thanks in advance Megan.
Is there a substitute I can use for the whey protein?
There is no whey protein in the recipe. It is a Vegan, dairy-free protein powder.
These are EXACTLY what I’ve been looking for!
The protein powder I have is unflavored, so what do you suggest? I was thinking a tsp of vanilla, but I am super interested to hear your thoughts.
I can’t wait to make these!!!
There’s already vanilla extract in them so I would just add the protein powder. Hope you like them!
I was drooling over these on Insta before I ever got out of bed this morning! LOL DID the guy even try them? Tell him you are instituting a must try rule lol
I’m working on him!