Looking for a delicious, protein-packed snack that supports your fitness goals and keeps you fueled throughout the day? These High-Protein Blueberry Muffins are the perfect grab-and-go option. They’re gluten-free, naturally sweetened, and can be easily adjusted to fit your dietary needs.
As a nutrition coach and fitness trainer, I love creating recipes that not only taste amazing but also support optimal performance and gut health. These muffins use oat flour, Greek yogurt, and protein powder for a satisfying, nutritious treat that you can enjoy any time of day.
Why You’ll Love These Muffins
-Gluten-Free & High-Protein
-Great for muscle recovery and sustained energy.
-Soft, Moist & Naturally Sweetened
-No refined sugar.
-Great for Meal Prep
-Make a batch at the start of the week and enjoy them whenever you need a quick snack.
-Easy to Customize
-Adjust the ingredients based on your dietary needs.
Ingredients
-2 cups Bob’s Gluten-Free Oats (blended into oat flour)
-1/2 cup vanilla Paleo Pro protein powder
-1 teaspoon baking powder
-1/2 teaspoon baking soda
-1/4 teaspoon salt
- 1 cup unsweetened applesauce (see modifications for a low-FODMAP option)
-1/2 cup plain Fage lactose-free Greek yogurt
-1/4 cup honey (swap for maple syrup for a low-FODMAP option)
- 2 eggs
-1 teaspoon pure vanilla extract
-1 cup fresh blueberries (stick to 1/4 cup per serving for a low-FODMAP portion)
How to Make Them
1. Preheat your oven to 350F (175C) and line a muffin tin with liners or lightly grease with coconut oil.
2. Blend the oats in a high-speed blender or food processor until they reach a fine, flour-like consistency.
3. In a large bowl, mix the oat flour, protein powder, baking powder, baking soda, and salt.
4. In a separate bowl, whisk together the applesauce, Greek yogurt, honey, eggs, and vanilla extract.
5. Gradually mix the wet ingredients into the dry ingredients until well combined.
6. Gently fold in the blueberries.
7. Spoon the batter into the muffin tin, filling each about three-quarters full.
8. Bake for 18 to 22 minutes, or until a toothpick inserted in the center comes out clean.
9. Let them cool for 10 minutes before transferring to a wire rack.
Low-FODMAP Modifications
While these muffins are gluten-free, they can be adjusted to be more gut-friendly:
- Swap applesauce for mashed banana (1/2 cup) or increase the yogurt to 1 1/4 cups.
-Use maple syrup instead of honey.
-Keep blueberries to 1/4 cup per serving to stay within low-FODMAP limits.
How to Store
-Fridge: Store in an airtight container for up to five days.
- Freezer: Place in a freezer-safe bag for up to three months. Thaw overnight or warm in the microwave before eating.
Perfect for Any Time of Day
These high-protein blueberry muffins make a great pre-workout snack, post-workout fuel, or healthy breakfast on busy mornings. Pair them with a protein shake or Greek yogurt for an extra boost of protein.
I love creating nutrient-dense, protein-rich recipes that support your fitness journey without sacrificing flavor. Let me know if you try these muffins I’d love to hear your feedback!
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