Prot: 30 g, Carbs: 21 g, Fat: 6 g, Cal: 258
When I first started protein baking, I was surprised that I couldn’t find the kind of blueberry protein muffins I was looking for. I didn’t want to use any oats or grain flours. I didn’t want to use additional flavors, like banana, to sweeten the batter. And I don’t consider a recipe to be “high-protein” if there are more grams of carbs than protein.
I realized I was going to have to try creating my own recipe for blueberry protein muffins, and I didn’t really know where to begin. But I thought to myself, “Challenge accepted!”
I had recently taken a grain-free baking class with Tea & Jam here in New York City, so I combined those techniques with some from the protein recipes I found online. My first recipe was very similar to this one, only I used additional coconut flour instead of almond meal. The recipe was quite good, especially considering it was my first one. But using some almond meal makes the muffin a bit more moist, and I prefer it that way.
The result: delicious blueberry protein muffins, bursting with flavor! Perfect with a glass of homemade almond milk.
With my first attempt at these muffins, I learned a very valuable lesson. Protein batter sticks to the pan. Even a non-stick pan. Even if you grease the non-stick pan. So I ordered these great large silicone muffin cups, and I highly recommend you do the same if you will be baking protein muffins or cupcakes. (I also ordered these smaller silicone muffin cups; they’re great too.)
A couple of notes for this recipe:
The batter will get lumpy before it gets smooth. Just keep mixing!
And I prefer to use frozen blueberries over fresh, because they add more moisture to the muffin.
- Serving size: 1 muffin
- Calories: 258
- Fat: 6g
- Carbohydrates: 21g
- Sugar: 10g
- Fiber: 6g
- Protein: 30g
- 4 large egg whites (132g)
- 1 teaspoon alcohol-free vanilla extract
- 2 tablespoons coconut flour (14g)
- 2 tablespoons almond meal (14g)
- ¼ cup natural vanilla rice protein powder (28g)
- ¼ cup natural vanilla whey protein powder (23g)
- ½ teaspoon baking powder
- a pinch of salt
- 1 cup blueberries (fresh or frozen) (148g)
- Preheat the oven to 325F (163C).
- Mix the egg whites and vanilla in a medium bowl.
- Add in the dry ingredients (everything except the blueberries). Mix well. The batter will get lumpy before it gets smooth; just keep mixing!
- Fold in the blueberries.
- Spoon into two large silicone muffin cups.
- Bake for 25-35 minutes, or until a toothpick comes out clean and the muffins are firm to the touch.
Almond meal can be made by pulsing almonds in a food processor. Sift out the large pieces and pulse again. Be careful not to overprocess, as this will give you almond butter.