Breakfast · Muffins & breakfast bakes

Protein muffins

Name: Protein muffins
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 6 servings
Ingredients: 1 1/2 cups whole grain oat flour; 2 scoops whey protein; 2 tsp baking powder; 1 1/2 tsp ground cinnamon; 1/4 tsp salt; 3 eggs egg; 1 cup whole-milk Greek yogurt; 1 1/2 bananas bananas, mashed; 3 tbsp maple syrup; 3/4 cup blueberries

The grab-and-go end of the protein-breakfast boom: oat flour, Greek yogurt, eggs and banana baked into muffins that hold together in a bag. Two of them is a real breakfast rather than a snack pretending to be one.

Time: 32 min (10 prep + 22 cook)
Servings: 6
Per serving: 274 kcal
Protein: 16 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 1/2 cups whole grain oat flour150 g
2 scoops whey protein60 g
2 tsp baking powder8 g
1 1/2 tsp ground cinnamon3 g
1/4 tsp salt2 g
3 eggs egg150 g
1 cup whole-milk Greek yogurt250 g
1 1/2 bananas bananas, mashed150 g
3 tbsp maple syrup60 g
3/4 cup blueberries120 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Heat the oven to 180°C (350°F) and line a 12-hole muffin tin. Whisk the oat flour, protein powder, baking powder, cinnamon and salt together.
In a second bowl whisk the eggs, yogurt, mashed banana and maple syrup until smooth.
Fold the wet into the dry until just combined — protein powder batters go rubbery if you beat them. Fold in most of the blueberries.
Divide between the holes, top with the remaining berries, and bake 20–22 minutes until springy and just set. Cool in the tin 5 minutes. They keep 4 days, or freeze.

Do they have to have protein powder?

No. Leave it out and add 40 g more oat flour and they still work, with about 5 g less protein each. The powder is doing a real job here, not a marketing one.

Why do protein bakes go dry?

Overbaking, mostly. Whey sets firmer than flour, so pull them the moment the tops spring back — a couple of extra minutes is the difference between moist and chalky.

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

24% of kcal

55% water

14 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 1645 kcal goes into the pot, 953 g of ingredients comes out as ~830 g of food → 198 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 198
Protein: (24%); 12 g
Fat: (20%); 4 g
Carbohydrates: (56%); 28 g
of which sugar: 10 g
Fiber: 3 g
Sodium: 231 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More breakfast

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.