Published Mar 01, 2024
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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.
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
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.
- 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.
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.
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.
Frequently Asked Questions
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.
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.
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
- 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.
- Stir in chocolate chips with a spatula.
- Fill each muffin cavity about 3/4 full with the muffin batter. Top each muffin with 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.
Nutrition information is automatically calculated, so should only be used as an approximation.