Protein Muffins
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Published Mar 01, 2024, Updated Dec 15, 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.
If you’re craving something sweet that still feels nourishing, these protein muffins have your back. Think fluffy texture, subtle banana sweetness, and a boost of protein from almond butter and vanilla protein powder. Plus, chocolate chips—because why not? They’re a breeze to whip up in your blender, so you can have warm muffins ready in no time. Perfect for busy mornings, a quick pick-me-up snack, or whenever you want a treat that also supports your wellness goals!
Want more high protein snacks? Try my protein banana bread, protein cookies or these no-bake protein balls.
Table of Contents
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 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 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.
- 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.
Find the full ingredient list with measurements in the recipe card below.
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.
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.
Step 2: Stir in chocolate chips with a spatula or spoon.
Step 3: Divide the batter evenly into a 12 muffin pan lined with paper or silicone liners. Top muffins with extra chocolate chips.
Step 4: 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 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.
- 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.
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
- Blueberry Protein Muffins
- Oatmeal Banana Muffins
- Almond Flour Muffins
- Banana Blender Muffins
- Healthy Banana Muffins
- Healthy Zucchini Muffins
More Protein Recipes to Try
- Protein Chia Pudding
- Protein Brownies
- Peanut Butter Protein Pudding
- Protein Cake
- Protein Cookie Dough
- Air Fryer Baked Oats
- Peanut Butter Protein Fluff
- Protein Cinnamon Rolls
Be sure to check out all of my muffin recipes and the full collection of protein recipes here on EBF!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Protein Muffins
Ingredients
- 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
Instructions
- 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.
Video
Notes
- Storage: These protein muffins will stay fresh in an airtight container at room temperature for up to 4 days. You could also store them in the fridge for one week, or freezer for three months. When ready to enjoy, let them thaw in the fridge overnight.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Delicious! My kids loved them.
So glad this recipe was a hit, Ashley! Thanks for coming back to leave a review. I so appreciate it!
Can I substitute sunbutter?
Hi Nicole – I haven’t tried it, but I don’t see why not! Just a note that SunButter can occasionally give baked goods a green tint. The chlorogenic acid (chlorophyll) in sunflower seeds reacts with the baking soda/powder when baked. Just know that if this happens it’s completely harmless and your muffins will taste just fine!
Hey Brittany! Could I sub the almond butter with Sun Butter? I’m wanting to make these nut-free so my daughter can take them to school.
HI Sheila – You can! Just wanted to note that SunButter can occasionally give baked goods a green tint. The chlorogenic acid (chlorophyll) in sunflower seeds reacts with the baking soda/powder when baked. Just know that if this happens it’s completely harmless and your muffins will taste just fine!
Hi! Will these taste the same without the protein powder to make for my toddler?
Hi Jessica – Since this recipe was specifically created with protein powder I wouldn’t remove that from this recipe as the muffins won’t turn out the same. I have a ton of other muffin recipes on the site if you want to try one of those instead!
These are delicious! Moist and just no complaints, and they keep well too. So grateful to have great protein muffin recipes. We’ve come so far. I have loved every recipe of yours I have tried so far. And my family loves them too. Amazing!!
YAY! I am so glad you and your family are loving these muffins, Kathy. Thanks so much for giving them a try and for sharing your review + star rating, I really appreciate it.
Are these missing oats because in your instagram post, it looks like the same muffins but you added oats to the batter??
These are the ones I recently made on IG. Let me know if you give them a try!
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 😅
Hi Lorena – That should be fine. Let me know how they turn out for you!
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?
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?
Right they little! About half muffin size. Still taste good but not high like pictures! ❤️
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!
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!
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!
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!
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.
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!
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!
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!
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!!
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!
can you add fruit instead of chocolate chips?
Hi! If you are looking add fruit, I would recommend my strawberry protein muffins (omit the chocolate chips) or my blueberry protein muffins. Enjoy!
Hello – can I substitute the bananas with unsweetened applesauce? If so, how much? Thanks!
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!
These are delicious!
Do these freeze well?
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!
Hi there! I would love to make this recipe, but I was hoping to do so with blueberries instead. Can you give me a recommendation for what to use instead of almond butter? I feel like peanut butter or almond butter wouldn’t pair well with the blueberries. Perhaps regular butter? Thanks so much☺️
Hi Tedi – Either peanut butter or almond butter would still work great for this recipe, but I do have a protein muffin recipe specifically made with blueberries, check it out here! . Enjoy!
Mine did not rise as much as I thought, any ideas why? I just bought new baking powder within the last month! Maybe I didn’t blend long enough??
Hi Katie – How long did you blend the mixture for? Did you change anything about the recipe?
Is it ok to sub chocolate protein powder?
Totally! I bet that’d be delicious.
I made these for a quick go-to breakfast, they are so yummy and very filling. It is a great way to use protein powder.
So glad you enjoyed these muffins, Karen! Thanks for making them and coming back to leave a review. I so appreciate it!
I made these with peanut butter…I couldn’t stop eating them!! Very filling..
I’m going to make a batch with milk chocolate chips and then maybe Reeces pieces chips….
I love the no flour recipe..thanks Brittney.
AH YAY! I am so happy that you are enjoying this recipe, Lorraine. The Reeces Pieces Chips sound delicious! Thank you for your review + star rating, I really appreciate it!
I tried these muffins this morning, and they are great! I subbed what I had on hand (collagen powder for protein powder, natural peanut butter for almond butter, and cashew milk for almond milk). If you have a Ninja blender with smoothie cups, all the ingredients fit perfect in the largest size smoothie cup!
So glad you enjoyed these muffins, Anna. Thanks for trying them and for coming back to leave a review. I so appreciate it!
Love these muffins! My husband and kids are also big fans. Thanks for the great recipe!
Woo! So glad these muffins were a hit, Courtney. Thanks for making them and for coming back to leave a review. I so appreciate it!
My husband really liked these! I did substitute peanut butter for the almond butter & used white chocolate chips because that’s what I had on hand. Delicious!
I bet that combo was delicious! Thanks for making these muffins and for coming back to leave a review, Kat. I so appreciate it!
I made these this morning with a few alterations and they were moist and very good. I did not have the protein powder you recommended and didn’t think mine would be good, so I added slightly less than 1/2 a cup of almond flower and I only used 2 tbs of maple syrup because the banana is sweet.
Another great recipe. Thank Brittany
I don’t have or do protein powder. What’s a good substitute or can I leave it out?
Hey Mieke – The protein powder is a main ingredient in these muffins and I haven’t tried them with anything else. You could potentially try using oat flour instead, but I’m not sure how the muffins will turn out. I also have these oatmeal banana muffins that might be better to try as they don’t have protein powder.
Thank you! I also read Gabrielle’s comment … and your notes 😉