Protein Muffins

Introduction

Whether you’re starting your day, prepping snacks for the week, or looking for a way to sneak in more protein without relying on shakes, these Protein Muffins are a total game-changer. Designed specifically with bariatric nutrition in mind, they’re light yet satisfying, soft but not crumbly, and packed with the kind of fuel your body actually needs after surgery.

Unlike regular muffins that are carb-heavy and sugar-loaded, these muffins are low-carb, high-protein, and perfectly portioned. They work wonderfully for breakfast on the go, a pre-workout bite, or even a sweet treat that won’t mess with your blood sugar. The best part? You can batch-make them in advance and enjoy them all week long without guilt.

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Why You’ll Love This Recipe

These bariatric-friendly protein muffins tick all the right boxes:

• ✅ High-Protein: Each muffin delivers a powerful dose of protein to help meet your post-op goals.
• ✅ Low-Carb & Low-Sugar: No flour bombs here — perfect for keeping blood sugar stable.
• ✅ Easy to Customize: Sweet or savory, you can flavor them to your heart’s content.
• ✅ Great for Meal Prep: Make once, enjoy multiple times throughout the week.
• ✅ Soft Texture: They’re moist and tender, which makes them easy to digest even in the early post-op stages.

You’ll enjoy the comforting muffin experience without derailing your progress — win-win!

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My Personal Experience

I first made these muffins when I was bored of protein shakes and looking for something I could chew — something warm and comforting that didn’t feel like “diet food.” I whipped up a small batch using my favorite vanilla protein powder, added a bit of cinnamon and mashed banana for flavor, and popped them in the oven.

The aroma while they were baking? Absolutely irresistible. And when I took that first bite — soft, flavorful, and just slightly sweet — I knew I had found a keeper. Since then, these muffins have become a weekly ritual. I change up the flavors now and then — sometimes chocolate chip, sometimes blueberries — but the base always delivers.

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Required Equipment

🧁 Muffin Tin or Silicone Muffin Cups

A muffin tin helps shape and portion the muffins evenly. I personally prefer using silicone cups — they make cleanup a breeze and the muffins pop out perfectly.

🥄 Mixing Bowl

A large bowl for mixing everything together. You’ll want one big enough to stir your ingredients comfortably without spilling.

🍴 Whisk or Hand Mixer

A whisk works fine, but if you want an ultra-smooth batter, a hand mixer makes the job easier and faster.

🥄 Measuring Spoons & Cups

Precision matters in baking. Use these to measure out protein powder, sweetener, and other ingredients accurately — especially important for keeping the macros in check.

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Ingredients & Substitutions

• 2 scoops protein powder (vanilla or chocolate) – This is your base. Choose a whey isolate or plant-based protein that bakes well and is low in carbs.
• 2 large eggs – Helps bind everything together and adds moisture and protein.
• 1/4 cup unsweetened applesauce or mashed banana – Adds moisture and natural sweetness. Use applesauce for fewer carbs or banana for more flavor.
• 1/4 cup Greek yogurt (plain, unsweetened) – Makes the muffins soft and adds creaminess and extra protein.
• 2 tbsp almond flour – Provides texture. Can substitute with coconut flour (but reduce to 1 tbsp).
• 1/2 tsp baking powder – Gives the muffins a little lift so they’re not too dense.
• 1/2 tsp cinnamon or vanilla extract – For flavor. Optional but highly recommended!
• 1–2 tsp erythritol or monk fruit (optional) – Only if your protein powder isn’t sweet enough.

Optional Substitutions:

• Swap Greek yogurt with cottage cheese (blended smooth).
• Use pumpkin puree instead of banana/applesauce for a fall-inspired flavor.
• Add chia seeds or ground flaxseed for fiber, especially helpful for digestion.

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How to Make Protein Muffins

1. Preheat the Oven
   Preheat your oven to 350°F (175°C). Line your muffin tin with silicone or paper liners.
2. Mix Wet Ingredients
   In a large bowl, whisk together the eggs, Greek yogurt, mashed banana/applesauce, and vanilla extract (if using) until smooth.
3. Add Protein Powder and Dry Ingredients
   Add protein powder, almond flour, baking powder, and cinnamon. Stir until well combined. The batter should be thick but scoopable.
4. Taste and Adjust Sweetness
   Taste your batter. If your protein powder is not sweet enough, add 1–2 tsp of erythritol or monk fruit and stir well.
5. Scoop into Muffin Cups
   Divide the batter evenly between 6 muffin cups. Fill them about 3/4 full.
6. Bake
   Bake for 18–22 minutes or until a toothpick inserted in the center comes out clean.
7. Cool and Enjoy
   Let the muffins cool completely before removing from liners. They firm up as they cool and taste even better the next day!

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Tips for This Recipe

• 🥶 Let them cool before removing from liners to prevent sticking.
• 🧁 Don’t overmix the batter — just combine until smooth.
• 🧂 Adjust the sweetness based on your protein powder. Some are already very sweet.
• 🗓️ Double the batch and store extras in the fridge or freezer for busy mornings.

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Optional Additions

• Mini sugar-free chocolate chips – Stir into the batter for a chocolatey bite.
• Chopped nuts (like walnuts or pecans) – Adds crunch and healthy fats.
• Fresh or frozen berries – Use sparingly to keep carbs low.
• Cocoa powder – For a rich chocolate muffin version.

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Serving Ideas

• Enjoy warm with a dab of almond butter or Greek yogurt on top.
• Pair with a protein coffee smoothie for a well-rounded breakfast.
• Slice in half and toast lightly for a different texture — especially good with nut butter!

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Storage Recommendations

• Refrigerate in an airtight container for up to 5 days.
• Freeze for up to 2 months. Wrap individually and thaw overnight in the fridge.
• Reheat in the microwave for 10–15 seconds to enjoy warm again.

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Frequently Asked Questions

Can I make these without protein powder?
Protein powder is essential here — it’s the main dry ingredient and source of protein. Without it, the muffins won’t set properly.

Are these safe for early post-op?
Yes, once you’re cleared for soft solids and eggs. They’re moist, high in protein, and easy to digest.

Can I make them savory?
Absolutely! Omit sweeteners and flavorings and add chopped spinach, cheese, or herbs instead.

What’s the texture like?
They’re moist, soft, and slightly dense — more like a protein snack than a fluffy bakery muffin.

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Nutritional Breakdown (Per Muffin – Makes 6)

• Calories: 120
• Protein: 14g
• Fat: 4g
• Total Carbs: 4g
• Net Carbs: 2g
• Fiber: 2g

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀