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These Greek yogurt Protein Muffins are so moist and delicious that you’ll bake the every week. Refined sugar-free and oil-free, they’re perfect for healthy breakfasts, snacks and meal prepping.
Want more protein powder recipes? You should also try my protein banana bread, fudgy protein brownies, and chocolate protein cake.
Fun fact, I created this recipe the day I quit my corporate job. I wanted to focus on my mission: making healthy eating easy and tasty.
After more than a year, I still bake a batch of these almost every Sunday. They taste delicious, fit in my macros and are perfect for meal prepping.
Table of Contents
Why you will love this recipe
- Quick and easy – They come together in a bowl in under 30 minutes, baking time included.
- Healthy and high protein – This recipe has no oil, no refined flour, and no nuts. Plus, it’s sweetened naturally with maple syrup and banana.
- Moist and delicious – Forget dry muffins and pre-made mixes. These protein cupcakes are as moist and delicious as the regular.
- Meal-prep friendly – Bake a large batch on Sunday for healthy snacks or breakfasts throughout the week. They’re great for grab-and-go snacks or post workouts, and freeze well.
- Customizable – From blueberries to chocolate chips, add your own touch. You can also replace protein powder with oat flour and make them toddler/kid-friendly.
Ingredients and substitutes
You’ll need just a handful of ingredients, here are more details. You can find precise quantities in the recipe card at the bottom.
- Ripe banana – A brown/spotty banana adds natural sweetness and moisture without oil or butter. Swap it for ½ cup (120 g) of unsweetened applesauce or pumpkin puree.
- Egg – Use a large whole egg, egg whites will yield a dry texture. If vegan, replace with a flaxseed egg or Bob’s Red Mill egg replacer (it’s gluten-free).
- Greek yogurt – I recommend 2% fat or full fat Greek yogurt, plain or vanilla (unsweetened). If vegan, replace with dairy-free alternatives.
- Maple syrup – It sweetens them with no refined sugar. You can swap it for honey, agave, date syrup or keto sweeteners.
- Oat flour – It has more fiber and no gluten. As a replacement, use all purpose, wholewheat, or almond flour. I haven’t tested this recipe with coconut flour.
- Protein powder – For moister muffins, I recommend vegan protein powder and casein. If you don’t have protein powder, swap it for more oat flour or almond flour.
- Baking powder – It acts as a leavening agent.
- Salt – Little salt enhances the flavors and balances sweetness. Omit, if your protein powder already contains salt (pea protein often does).
- Milk – I used unsweetened almond milk, but any dairy or dairy-free milk works.
- Vanilla extract – Feel free to omit, if using vanilla protein powder.
- Chocolate chips – Optional for chocolate chip protein muffins. I like dark chocolate chips with no sugar.
The best protein powder for muffins
Choose vegan protein powder or casein. They retain moisture, making soft and fluffy muffins.
Whey protein, particularly whey isolate (WPI), becomes dry when heated. If you only have whey, bake at lower temperatures. Or better, use a whey-casein blend.
But steer clear of collagen or egg white protein powders. They don’t hold up well and usually result in a dry, chewy texture.
How to make protein muffins with Greek yogurt
Step 1 – Combine wet ingredients. In a large bowl, mash the banana then combine with Greek yogurt, egg, maple syrup, vanilla extract and a pinch of salt. Stir well until you get a smooth mixture free of lumps.
Step 2 – Add dry ingredients. Add into the wet mixture oat flour, protein powder and baking powder. Stir while pouring in the milk gradually. Finally, fold through the chocolate chips or any mix-in you’d like.
Step 3 – Bake. Fill ⅔ of each muffin liner with the batter, then sprinkle with more chocolate chips. Bake in hot oven at 350°F (180°C) for 20 to 25 minutes. Remove your muffins from the oven and let cool over a baking rack for about 15 minutes before serving.
Recipe tips
- Add moisture – The key to keep them soft and fluffy. For this recipe you’ll need mashed banana (or applesauce) and Greek yogurt. I recommend 2% fat or full fat Greek yogurt, the fat adds richness.
- Use a good protein powder – Choose one you like with a flavor you like, vanilla is my favorite. As they remain moister, I recommend vegan and casein protein.
- Avoid overmixing – Just stir the batter until smooth and free of lumps. Overmixing incorporates too much air and makes your muffins rubbery.
- Do not over bake – Baking protein powder for too long and/or at higher temperatures can dry them. If the tops are browning too much but inside they’re still raw, lower the temperature and cover the muffin tins with aluminum foil.
Recipe variations
- Vegan – Swap Greek yogurt for a dairy-free yogurt like firm soy yogurt. Replace egg with a flaxseed egg.
- Keto protein muffins – Substitute oat flour with almond flour and use ½ cup (120 g) pumpkin puree instead of banana. As a sweetener, use keto maple syrup or monk fruit.
- Blueberry protein muffins – Use vanilla protein powder and fold through a handful of blueberries. Or try my cottage cheese blueberry muffins.
- Chocolate protein muffins – Replace ¼ cup (30 g) of the oat flour with unsweetened cocoa powder and use chocolate protein powder. For double chocolate muffins, stir in ¼ cup (50 g) of dark chocolate chips.
- No protein powder – Substitute protein powder with the same amount of oat or almond flour (almond flour has more protein than oats). Greek yogurt will still add some protein.
- Mix-ins – For added texture, fold through chopped walnuts, pecans, pumpkin seeds, shredded coconut, raisins, cranberries, or strawberries. With walnut and banana, they taste like protein banana bread.
How to store and freeze
These protein muffins are perfect for make-ahead breakfasts and snacks. If meal prepping or freezing, double this recipe so you have cupcakes for a while.
- Let cool – Before storing or freezing, let the muffins cool completely to room temperature.
- To store – After cooling, place them in an airtight container or pack in ziplock bags. At room temperature they stay moist for up to 2 days. In the fridge, they will last for a maximum of 4 days.
- To freeze – Place them in a freezer-safe container or in zipper bags and freeze for up to 3 months. I recommend wrapping each into aluminum foil or plastic wrap to keep the humidity away.
- To reheat – Reheat for a couple of minutes in hot oven or microwave for some seconds. Thawing is not necessary.
Frequently asked questions
No, you cannot cook muffins in the microwave. You will need to bake them in hot oven, or they won’t get moist and fluffy.
As they’re made with Greek yogurt, they will be high in protein also without protein powder. Just replace it with more oat flour or almond flour.
Protein powder does not go bad in heat and maintains its nutritional values. However, it denatures. Or to put it simply, it changes its structure. But this is NOT a bad thing at all. Denaturation of protein is a process that normally occurs in your body.
One muffin has about 120 calories, 8 g of protein, 18 g of carbohydrates and 3 g of fats. Keep in mind that the precise values can vary based on the ingredients you use.
More high protein desserts
- Cottage cheese cookies
- Chocolate protein cake
- Oatmeal protein cookies
- Protein cookies
- Chocolate protein donuts
- Protein cheesecake
- Protein banana bread
- Protein pudding
Protein Muffins
Ingredients
- 1 large egg
- ⅔ cup (180 g) Greek yogurt, 2% fat or full fat recommended
- 4 oz (115 g) ripe banana, or ½ cup (120 g) applesauce
- ⅓ cup (80 ml) maple syrup, or honey
- 1 ½ cups (150 g) oat flour, or almond flour
- ½ cup (50 g) protein powder, see notes
- 2 tsp baking powder
- 1 tsp vanilla extract
- ⅙ tsp salt
- 3 to 6 tbsp milk of choice, see notes
- ¼ cup (50 g) dark chocolate chips, optional
Instructions
- Preheat oven to 350°F (180°C) and prepare a muffin mold with muffin liners. Make sure you grease the liners to prevent the cupcakes from sticking.
- In a large bowl, mash the banana then combine with Greek yogurt, egg, maple syrup, vanilla extract and a pinch of salt.
- Stir well until you get a smooth mixture.
- Add into the wet mixture oat flour, protein powder and baking powder.
- Stir the ingredients together while pouring in the milk gradually. Start with about 3 tbsp (45 ml) and add as much as ⅓ cup (80 ml) of milk until the batter becomes smooth, but not too liquid. This depends on protein powder used.
- Fold through the chocolate chips or any mix-in you'd like.
- Fill ⅔ of each muffin liner with the batter, sprinkle with more chocolate chips and bake in hot oven for 20 to 25 minutes. Do not overbake them. They are ready when a toothpick inserted into the center comes out clean.
- Remove your protein muffins from the oven and let cool over a baking rack for about 15 minutes.
Video
Notes
- Protein powder choice: For moist, fluffy muffins, go with vegan protein powder, casein or whey-casein blends. Whey (especially whey isolate) tends to dry out.
- Milk quantity: The quantity of milk depends on the type of protein powder you use. Casein and vegan protein powder will require more milk (about 80 ml or 1/3 cup) than whey (about 45 ml or 3 tbsp).
- Storage directions: Store in an airtight container up to 4 days in the fridge or freeze individually for up to 3 months.
- Nutritional values per muffin (approx.): 120 kcal | 8g protein | 18g carbs | 3g fat. Precise values may vary based on your exact ingredients and mix-ins.
Nutrition
Serving ideas
- Breakfast – Serve with a bowl of yogurt and your favorite fruit for a balanced breakfast. Matteo’s tip: slice them and slather on a dollop of nut butter!
- Healthy snack – Alone or with fruit, they’re perfect as a high protein snack.
- Post-workout refuel – Enjoy them with a shake or Greek yogurt for a high-protein snack after the gym.
- Protein dessert – Satisfy your sweet tooth guilt-free with a protein cupcake.
I made them and wow ! Amazing, thank you so much !!!
Hey Sara,
thanks a lot for your review! I am so glad you enjoyed my protein muffins, thanks a lot again.
I wish you a great weekend,
Matteo
Wonderful pancakes. Crispy to and bottom. Puff of cloud in the middle. So fast to make. Thanks for this recipe.
Hey Ruby,
thanks a lot for your kind comment! I am so glad you liked my protein muffins recipe 😉
Have a great Sunday,
Matteo
Fluffy and tasty, best Muffin recept
Hey Charly,
thanks a lot for your kind feedback! I am incredibly happy you liked.
Have a great day,
Matteo
Could I use collagen peptides in place of protein powder?
Hey Carole,
unfortunately this recipe does not work with collagen. You’ll need either vegan protein powder, casein or also whey.
Have a great day,
Matteo
These turned out great! I used vegan protein powder and 1/2 cup almond flour with 1 cup regular flour. They are moist and fluffy. My son starts wrestling this week and they will be perfect for a snack.
Hey Carin,
Thanks a lot for your positive review. Glad you like this recipe for protein muffins, which are definitely perfect for your active son. Sweet, moist, fluffy and packed with protein – nothing to add I’d say.
Have a great day,
Matteo
Five stars all the way! Great recipe that allows for subs if needed. I love that Greek yogurt is included. These are packed with protein and not much sugar and make a great breakfast or anytime snack. I used Tofu instead of banana and rice malt syrup to sweeten.
Hey dear Miki,
thank you so so so so much for the nice review! Thank you once again 😉
Have a great day,
Matteo
These are great! I subbed Tofu instead of banana and used rice malt syrup to sweeten. Added a small handful of oats. Turned out great! Today I will try again, this time using a mix of buckwheat flour, corn flour & white flour —I’m just using the ingredients I have on hand and seeing how they go. So far so good!
This is an excellent recipe, thanks for sharing.
Hey Miki,
thank you so much for the feedback! I love your substitutions (I need to try it with tofu), and I am so happy that you liked them. By far my favorite protein muffin recipe to date eheh 😉
Have a great day,
Matteo
Made those yesterday with apple sauce instead of banana and I can tell you they were fantastic! I think this is *the best* protein muffin recipe I ever came across and I will definitely make them whenever my sweettooth needs satisfaction! Love it Matteo, thank you! ??
Hey dear Mel,
thank you SO much for your lovely feedback! I am incredibly happy to hear that you liked this Greek yogurt protein muffin recipe. I also make it with applesauce or pumpkin puree as a replacement for banana sometimes. Most and oh so delicious 😉
Have a great Sunday,
Matteo
Hello! If we replace the protein powder with oats. How much oats do we out in? Also would the amount of protein in each muffin still be the same? How much protein would each muffin approx have?
Hey dear Mike,
thanks a lot for your comment. You can replace protein powder with the same amount of oat flour (or blended rolled oats). Regarding the protein content, your muffins won’t be as high in protein as muffins made with protein powder but they will still contain a good amount of protein from the Greek yogurt.
Have a great Friday,
Matteo
I couldn’t find the chocolate chips at the grocery store because they were in the middle of a remodel. Would blueberries work?
Hey dear Beth,
thanks a lot for your comment! Of course you can make protein muffins with blueberries. The berries pair so well with Greek yogurt in a moist muffin 😉
Have a fantastic day,
Matteo