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.
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 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
Can I microwave these muffins?
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.
Can I make protein muffins without protein powder?
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.
Does baking with protein powder denature the protein?
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.
How many calories in one muffin?
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.
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
Per serving, estimated automatically, not a substitute for professional dietary advice.
Video
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.
Matteo
This recipe looks delicious! Can the muffins be baked in an airfyer? If yes, for how long? Thank you.
My muffins came out caved-in.
I used monkfruit inlieu of syrup, apple sauce, otherwise followed recipe exactly. Where did I goof?
Thanks!
Hi Philip,
thanks for your comment! I am sorry your muffins did not come out as expected. The most likely reasons are, first of all, the replacement of maple syrup with monk fruit. The natural sugars in the syrup help with rising, hence the difference. Another common reason is the type of protein powders used, as not all of them behave the same when baking.
What protein did you use for this recipe?
Best,
Matteo
can I replace the milk with egg whites to get more protein?
Hey Mida,
I would not recommend swapping milk for egg whites because they dry out when heated. Milk is key to keep these muffins soft and fluffy.
Delish!! Perfect little snack & so easy. I added cocconut & chia seeds to batter. Substituted choc chips for blueberries on half & raspberries on the other half. Will definitely make again!!
Hey Sharon,
thanks a lot for your comment. I really like your customizations, they sound truly delicious 😉
Best,
Matteo
Hey Mateo!
I just found you site and I love it!
I have a very skinny kid that can’t have oats or almond flour, do you think they can be replace with rice flour, and in which quantities? (regular flour is ok too)
Hey Mev,
Thanks a lot for your comment! I am so glad you discovered my blog and appreciate my recipes 😉
Regarding your question, I fear that if you make these protein muffins with rice flour they won’t come out as good. Rice flour does not bind the batter well, and your muffins may not hold their shape. As a swap for oat or almond flour I would recommend either whole-wheat or regular flour, keeping the same amount (in grams ideally) as listed for oat flour.
Anything you may need, feel free to ask here!
Have a fantastic weekend ahead.
Best,
Matteo
Question; Does temperature of 350 F really work?
In the recipe it states a hot oven which is usually 400 or more.
I tried it at 400 and it worked but wondering if I should use 250f next time.
Looking for response on this.
Thank You
Hey Dawn,
thanks for your enquiry. I regularly bake mine at 350 F, and it works great. I wouldn’t recommend baking them at 400 because they may dry out…350 F is great!
Hope I could help you.
Kind regards,
Matteo
These protein muffins are delicious.They make a great snack for in-between meals. Also, and most importantly, the recipe is spot on and consistantly makes a perfect protein muffin..
Hey Eileen,
I am so glad that you like my protein muffin recipe. I truly appreciate your feedback!
Here at home, they’re also a must-have in our weekly menu — I always meal prep a large batch on the weekend to have them ready for breakfasts and snacks on weekdays.
Best,
Matteo
This is the first recipe I decided to try for a breakfast change from the normal egg routine. I wanted something with more nutrition than just toast with the eggs!
Made as you have it with added raisins and walnuts. Put into muffin cups for ease of use for breakfast and storing in the freezer. Turned out great. Will be trying more of your ideas next week.
Hey June,
thanks a lot for your review! I am happy to hear that my protein muffins were a great change to your breakfast menu – You’ll definitely love my other recipes too😉
Best,
Matteo
Can applesauce be substituted for the banana? If so, how much do you think it should be? Thanks
Hey Marsha,
thanks a lot for your comment. Absolutely, you can swap the banana with 1/2 cup (110 g) of unsweetened applesauce.
Hope it helps!
Best,
Matteo
I made this recipe twice and it’s so delicious ❤️
I gave my family and friends to try and they really loved it 😄
Hey Adam,
thank you SO much for your kind review. It makes me truly happy that you liked my protein muffin recipe. Many thanks once again😉!
Best,
Matteo