Protein Muffins



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These flourless protein muffins come together quickly in a blender and have 11 grams of protein each. They’re soft, fluffy and perfect for meal prep.

Want more high protein snacks? Try my protein banana bread, protein cookies or these no-bake protein balls.

Protein muffins in paper wrappers on a wire rack.

Why I Love These Protein Muffins

  • Easy – This recipe comes together in minutes in a blender!
  • Protein-packed – One muffin has 11 grams of protein!
  • Allergen-friendly – They’re gluten-free, grain-free, peanut-free and dairy-free.
  • Portable – These muffins are easy to eat with your hands for a quick and easy on the go breakfast or snack. Bonus, silicone muffin cups double as a baking, storage and transportation vessel.

// ★★★★★ Review //

“These are tasty, easy to to make (the blender does all the work) and they have lots of protein. I made them this morning to have with my yogurt and fruit for breakfast. The kitchen smelled wonderful as they baked. This recipe is a keeper!”Linda

Ingredients measured out to make Protein Muffins: mashed banana, maple syrup, almond butter, eggs, vanilla protein powder, chocolate chips, almond milk, baking powder, sea salt and vanilla.

Ingredients Needed

The ingredient list for these protein muffins is pretty straight forward. I bet you already have most (if not all) of these ingredients in your kitchen right now. Here’s what you need:

  • bananas – about 2 large very ripe bananas are what you’ll need. They add natural sweetness and moisture without any added oil. Applesauce will work as a substitute, but as one reader noted the batter will be thinner so you’ll likely need to bake the muffins for a few extra minutes.
  • eggs – these muffins don’t use flour so you need eggs to help the muffins rise and create the fluffy texture. Because there are quite a few eggs needed, I don’t recommend trying to replace these with an egg replacer.
  • maple syrup – be sure to use pure maple syrup, not the artificial kind labeled “pancake syrup” and made from corn syrup… NOT the same! Honey will also work.
  • almond butter – instead of flour and oil we’re using almond butter! Check the ingredient label to make sure your nut butter only has one or two ingredients is (almonds and salt). I love Wild Friends almond butter, but whatever brand you use you’ll want your almond butter to have a drippy consistency rather than super thick.
  • almond milk – you can substitute with your favorite nut milk or cow’s milk. Try making your own almond milk!
  • vanilla extract – a flavor enhancer. 
  • vanilla protein powder – I used the Sun Warrior Vanilla Warrior Blend for this recipe, which worked great! Another fave plant-based protein powder of mine is the Nuzest protein powder. Use my code eatingbirdfood for 15% off your order.
  • baking powder – helps the muffins rise.
  • sea salt – to bring all the flavors together. Skip if your almond butter is salted.
  • chocolate chips – I really like Lily’s chocolate chips because they’re dairy-free, lower in sugar and still have a great flavor. I also like the Enjoy Life dark chocolate chips which are vegan + allergen-friendly.

Recipe Variations

  • Use a different mix-in – Feel free to swap the chocolate chips with fresh fruit, dried fruit, chopped nuts or your favorite mix-in of choice.
  • Peanut butter – Want peanut butter banana protein muffins? Swap the almond butter for peanut butter instead.
  • Nut-free – Need a nut-free option? Use sunflower seed butter or tahini instead of the almond butter.
  • Chocolate – Swap the vanilla protein powder with chocolate protein powder instead!
  • Pumpkin – Use pumpkin puree instead of mashed bananas for a fall variation. I’d also add a dash of cinnamon or pumpkin pie spice to the batter.
A protein muffin unwrapped with a bite taken out of it.

How to Make Protein Muffins

These banana protein muffins are so quick and easy to make! Here’s all you need to do:

Step 1: Add all ingredients (except for the chocolate chips) into a high-speed blender and mix until smooth and creamy – about 1 minute. Stir in chocolate chips with a spatula or spoon.

Step 2: Divide the batter evenly into a 12 muffin pan lined with paper or silicone liners. Top muffins with extra chocolate chips. Bake at 350ºF for 18-20 minutes or until a toothpick inserted into the center of the muffin comes out clean. Let the muffins cool for a few minutes in the pan and then let cool completely on a wire rack.

Tips For Making The Best Protein Muffins

  • Use the right protein powder: This recipe has only been tested with plant-based protein powder, so that’s what I’d recommend using. Don’t use whey protein powder as it doesn’t soak up as much liquid and will change the consistency of the muffins.
  • Use muffin liners: I highly recommend using silicone muffin liners or parchment baking cups to prevent the muffins from sticking. If using paper ones, you might want to spray them with non-stick spray otherwise the muffins could stick.
  • Use a the right nut butter: When it comes to your nut butter, make sure you’re using a natural, creamy one with only one or two ingredients: nuts and salt.
Three protein muffins stacked on top of each other.

How to Store Protein Muffins

  • At room temperature: Store in an airtight container on the counter for 3-4 days.
  • In the fridge: These muffins will stay fresh for up to one week when refrigerated in an airtight container.
  • In the freezer: Let the muffins cool completely, then transfer them to a freezer-safe container and store for up to 3 months. When ready to enjoy, let them thaw in the fridge overnight.
A protein muffin in paper wrapper.

Frequently Asked Questions

What Type of Protein Powder is Best?

I recommend using a plant-based protein powder with minimal ingredients. You don’t want to use a whey protein powder as that won’t soak up as much liquid so you’ll end up with muffins that have a different consistency.

I used the Sun Warrior Vanilla Warrior Blend protein powder for this recipe, but I also love Nuzest protein powder. Both don’t have a chalky taste and the ingredient list is minimal. You really can’t taste the protein powder in these muffins at all and they have a great texture! 

If you’re looking for a protein muffin recipe that uses whey protein powder, try my chocolate protein muffins instead.

Can I Make These Muffins Without a Blender?

If you don’t have a blender, no worries! You can use a food processor or mix everything up in a large bowl. Just combine both the dry ingredients and wet ingredients in a large mixing bowl and whisk until combined and the batter is smooth.

Can I Make These Muffins Without Protein Powder?

This recipe was specifically designed to be made without protein powder, so I don’t have a good substitute for you. If you’re looking for other flourless muffin recipes that don’t have protein powder you could try my healthy zucchini muffins or flourless pumpkin muffins instead.

More Muffin Recipes to Try

More Protein Recipes to Try

Be sure to check out all of my muffin recipes and the full collection of protein recipes here on EBF!

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4.98 from 38 votes

Protein Muffins

These flourless protein muffins are made with mashed banana, almond butter and protein powder. They come together quickly in a blender and are oil-free, gluten-free, dairy-free and have 11 grams of protein in each muffin.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12


  • 1 cup mashed banana
  • 3 large eggs
  • ¼ cup maple syrup
  • 1 cup natural drippy almond butter, I used Wild Friends
  • 2 Tablespoons almond milk
  • 1 teaspoon vanilla extract
  • ½ cup vanilla protein powder, I used Sun Warrior
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt, skip if almond butter is salted
  • ½ cup chocolate chips


  • Preheat oven to 350°F. Prepare muffin tin by spraying well with cooking spray, or line the tins with paper muffin liners or silicone liners. Set aside.
  • In your blender add all ingredients (except the chocolate chips) and blend on high-speed until creamy, about 1 minute.
    Muffin batter in a high powered blender.
  • Stir in chocolate chips with a spatula.
    Chocolate chips added to a high powered blender.
  • Fill each muffin cavity about 3/4 full with the muffin batter. Top each muffin with chocolate chips.
    Protein muffin batter in a muffin tin with paper liners topped with extra chocolate chips.
  • Bake for 18-20 minutes, or until the tops are set and a toothpick inserted into the center comes out clean.
  • Allow muffins to cool for 5-10 minutes or until they are firm and cool enough to handle. Remove from tin and let cool completely on a wire rack.



Serving: 1 muffin | Calories: 255kcal | Carbohydrates: 21g | Protein: 11g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 47mg | Sodium: 146mg | Potassium: 104mg | Fiber: 3g | Sugar: 12g

Nutrition information is automatically calculated, so should only be used as an approximation.


Additional Info

Course: Breakast, Muffin, Snack
Cuisine: American
Keyword: protein muffins
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


    1. Hi Christine – Yes! They will last in the freezer for up to 3 months. If you freeze the muffins, just make sure you use a freezer-safe container and let them thaw before enjoying them! Glad you’re enjoying this recipe. Thanks for your review + star rating, I appreciate it!

    1. Hi – I haven’t tried it, but I am sure it will work. I would sub 1:1 so 1 cup applesauce. Let me know how it turns out!

  1. These are so good! I would love to make these for my daughter but she does not like banana. What could I substitute for the banana? Thank you!!

    1. Hi Trish – I am glad you’re loving these muffins! I haven’t tried it, but I bet unsweetened applesauce will work. I would sub 1:1 so 1 cup applesauce. Let me know how it turns out!

  2. 5 stars
    SO delicious! Made these for breakfast but subbed unsweetened apple sauce for bananas at a 1:1 ratio – and instead of vanilla protein powder, used my Orgain Peanut Butter Cup protein! Not too crumbly at all, incredibly moist, melt in your mouth goodness!

    1. WOO! These sound amazing, Allie! I am SO glad you gave these muffins a try and they turned out amazing for you. Thank you for your review & star rating, it means so much to me!

  3. 5 stars
    These are tasty, easy to to make (the blender does all the work) and they have lots of protein. I made them this morning (6 degrees here in Minneapolis) to have with my yogurt and fruit for breakfast. The kitchen smelled wonderful as they baked. This recipe is a keeper.

    1. Ah yay! This really makes me so happy to hear. I am glad these turned out amazing for you and you’re loving them, Linda. Thanks for your review & star rating, I truly appreciate it!

  4. 5 stars
    Lovely muffins! I made them with unsweetened applesauce since I didn’t have bananas. I did a 1:1 replacement and I have some tips if you’re doing them this way! For one, it’s a slightly thinner batter than with banana (at least from what I can tell from the pictures) so don’t bother mixing the chocolate chips into the blender after everything is smooth. They all just settle to the bottom. Just divide them directly into each of the poured muffins in the tin. Let them cook for a few mins first if you want chocolate chips on top or else they’ll just sink inside the muffin. And second, fill almost all the way to the top. I was only about a cm from the top and they lifted perfectly. Basically, I used the whole blenders worth and they divided perfectly but just more full than 3/4 of the way. And finally, they needed just a tad bit more time to get slightly golden, I think it was 3 mins or so. These are sooo good and I’ll try again with a banana next time! But Applesauce worked great and they are 4 year old approved!

    1. Ahh this is great to hear, Rachel. I am so glad you gave these muffins a try and they turned out great with applesauce. Thanks so much for coming back and sharing your review & star rating, I truly appreciate it!

  5. Hi! Love these muffins – so tasty. I have a question about storing them. I put them in an airtight container and left on the counter, and the muffins seems to get very moist overnight – they even had tiny droplets of water on them. Should these be kept in the fridge? Or anything else to keep the moistness? Thank you!

    1. Hi Cathryn – I am so glad you are enjoying these. Were they completely cooled when you put them into the container? It sounds like there was some moisture in the box that caused that to happen. They should last on the counter in an airtight container for 3-4 days, but you can keep them in the fridge for longer. Hope that helps!

  6. 5 stars
    I made these too but mine aren’t puffy. Not sure what our elevation is but we live on Montana maybe 3000 something. Anything I should change?

    1. Hi Joyce – I am not sure if the elevation had anything to do with the texture, I haven’t tested these at a higher elevation, so I cannot say for sure. When you say they aren’t puffy, did they not rise?

  7. Hi Brittany! Do you think I can skip the maple syrup? My protein powder is fairly sweet and I’m worried that using that and adding also the banana would be oversweet with the maple syrup. Also I could save some more calories there 😅

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