It has long been said that making the time to have a healthy breakfast is key to starting the day. Breakfast need not be a large meal as long as it includessuperfoods. Consider enjoying a cup ofteawith a protein muffin.
Choose a Protein Muffin to Start the Day
Muffins are easy to make in advance and store in the refrigerator or freezer for later consumption. These recipes include complex carbohydrates and bodybuilding proteins, which offer sufficient fuel until there’s time for a mid-morning snack or lunch. These recipes also incorporate wholegrainsforfiber, which tends to digest more slowly in order to help people feel full longer. It’s also smart to includeantioxidant-rich fruit in the muffins. The right ingredients create a nice blend of complex carbs to fuel the body in the morning.
Fiber-Rich, High-Protein Muffin Recipe
Ingredients:
1½ cups low-fat or fat-free milk2 cups rolledoats1 cup texturedvegetable proteinreconstituted with water2 cups whole wheatflour½ cup brownsugar1 cupapplesauce2 eggs2 egg whites1 tsp.salt1 tsp.baking soda2 tsp.baking powder3 Tbs.cinnamon½ cup groundflaxseeds1 cupraisins
1½ cups low-fat or fat-free milk
2 cups rolledoats
1 cup texturedvegetable proteinreconstituted with water
2 cups whole wheatflour
½ cup brownsugar
1 cupapplesauce
2 eggs
2 egg whites
1 tsp.salt
1 tsp.baking soda
2 tsp.baking powder
3 Tbs.cinnamon
½ cup groundflaxseeds
1 cupraisins
Instructions:
Soak the oats in the milk for 30 to 45 minutes.
Stir in the applesauce, eggs, egg whites, textured vegetable protein and brown sugar.
Combine the baking soda, baking powder, cinnamon, flour and salt together in a separate bowl.
Gradually add the dry ingredients to the wet mixture without overmixing.
Bake the muffins for 20 minutes at 400 degrees Fahrenheit.
The recipe makes 24 medium-sized protein muffins. Enjoy one or two on a busy morning.
Carrot and Pumpkin Protein Muffin Recipe
Ingredients:
1¼ cup canned pumpkin3 carrots, grated2 scoops ofprotein powder2 egg whites2 Tbs.applesauce2 tsp. vegetableoil8 packages ofsweetener1/3 cuphoney1 tsp.vanilla1 cup whole wheatflour½ cup rolledoats3 Tbs.raisins1 tsp.cinnamon¼ tsp.salt¼ tsp.baking soda¼ tsp.baking powder¼ tsp.ginger¼ tsp. nutmeg
1¼ cup canned pumpkin
3 carrots, grated
2 scoops ofprotein powder
2 egg whites
2 Tbs.applesauce
2 tsp. vegetableoil
8 packages ofsweetener
1/3 cuphoney
1 tsp.vanilla
1 cup whole wheatflour
½ cup rolledoats
3 Tbs.raisins
1 tsp.cinnamon
¼ tsp.salt
¼ tsp.baking soda
¼ tsp.baking powder
¼ tsp.ginger
¼ tsp. nutmeg
Instructions:
Combine the wet ingredients in one bowl with the raisins and protein powder.
Combine the dry ingredients in a separate bowl.
Gradually add the dry ingredients to the wet ingredients.
Spoon the mixture into greased or paper-lined muffin tins.
Bake at 350 degrees Fahrenheit for 20 to 25 minutes.
The recipe makes 12 muffins for a boost of protein and vegetables in the morning. Enjoy.
Blueberry Protein Muffin Mix
Ingredients:
1 cup low-fat or fat-free milk1 cup whole wheatflour1½ cups partially frozen blueberries½ cupvanilla-flavored protein powder1/3 cupolive oil1/3 cupsugaror sugar substitute1 tsp.apple cider vinegar1 tsp.cinnamon1 tsp.vanilla extract2 tsp.baking powder½ tsp.baking soda¼ tsp.salt
1 cup low-fat or fat-free milk
1 cup whole wheatflour
1½ cups partially frozen blueberries
½ cupvanilla-flavored protein powder
1/3 cupolive oil
1/3 cupsugaror sugar substitute
1 tsp.apple cider vinegar
1 tsp.cinnamon
1 tsp.vanilla extract
2 tsp.baking powder
½ tsp.baking soda
¼ tsp.salt
Instructions:
Combine the milk and vinegar in a cup, stir and set to the side.
Combine the dry ingredients in a large bowl.
Add all of the wet ingredients except the blueberries.
Mix well.
Gently fold in the blueberries.
Spoon the mixture into a greased or paper-lined muffin tin.
Fill each compartment two-thirds full.
Bake the muffins at 375 degrees Fahrenheit for 22 to 25 minutes.
Use a toothpick in the middle to ensure the muffins are done.
Let the muffins cool completely before removing.
Store in a closed container or the refrigerator for up to one week.
The recipe makes 12 muffins. Enjoy with milk if desired.
Chocolate Protein Muffin Recipe
Ingredients:
1 cupoatflour½ cup whole wheatflour1 container of vanilla Greek yogurt2/3 cup vanilla-flavored almond milk¼ cup Dutchcocoa1 scoop ofchocolate-flavored protein powder6 Tbs.sweetener2 tsp.baking powder1 tsp.baking soda½ tsp.vanilla½ tsp.salt
1 cupoatflour
½ cup whole wheatflour
1 container of vanilla Greek yogurt
2/3 cup vanilla-flavored almond milk
¼ cup Dutchcocoa
1 scoop ofchocolate-flavored protein powder
6 Tbs.sweetener
2 tsp.baking powder
1 tsp.baking soda
½ tsp.vanilla
½ tsp.salt
Instructions:
Combine the wet ingredients in a large bowl.
Combine the dry ingredients in a different bowl.
Gradually add the dry ingredients to the milk, yogurt and vanilla mixture.
Mix well.
Fill greased or lined muffin cups two-thirds full.
Bake at 400 degrees Fahrenheit for 15 to 20 minutes.
Use a toothpick to determine if the muffin centers are done.
Sprinkle powdered sugar over the top of the muffins.
Allow the muffins to cool completely.
Store in the refrigerator or freezer in a covered container.
The recipe makes up to 17 muffins depending on how much batter is baked in each muffin cup. Enjoy for breakfast in the morning or as a treat later in the day.
Banana and Flaxseed Protein Muffin Mix
Ingredients:
¼ cupapplesauce¼ cup groundflaxseeds¼ cup egg whites1 scoop ofvanilla-flavored protein powder1 medium banana, mashed4 packages ofsweetener
¼ cupapplesauce
¼ cup groundflaxseeds
¼ cup egg whites
1 scoop ofvanilla-flavored protein powder
1 medium banana, mashed
4 packages ofsweetener
Instructions:
Combine the applesauce, banana, egg whites and sweetener in a bowl and mix well.
Add and mix in the flaxseeds and protein powder.
Spoon the mixture into a greased or lined muffin tin.
Bake for 10 to 15 minutes at 350 degrees Fahrenheit.
Test the centers with a toothpick.
Allow the muffins to cool.
The recipe makes six muffins.
Enjoy the muffins warm or store for later.
Turkey Meatloaf Muffin Recipe
Ingredients:
2 pounds of lean turkey, ground1 cupoatmeal6 Tbs.flaxseeds, ground½ cup egg substitute½ cup diced tomatoes½ cup diced bell peppers½ cup grated carrots3 cloves of garlic, minced2 Tbs.Worcestershire sauce1 package of onion-flavored soup mix
2 pounds of lean turkey, ground
1 cupoatmeal
6 Tbs.flaxseeds, ground
½ cup egg substitute
½ cup diced tomatoes
½ cup diced bell peppers
½ cup grated carrots
3 cloves of garlic, minced
2 Tbs.Worcestershire sauce
1 package of onion-flavored soup mix
Instructions:
Combine all of the ingredients except the oatmeal in a bowl.
Add the oatmeal ½ cup at a time while mixing well.
Continue to mix until it’s all incorporated. The mixture should stick together and not to hands.
Spoon the mixture into a greased muffin tin.
Bake the muffins for 20 minutes at 400 degrees Fahrenheit.
May bake for up to 30 minutes if more browning is desired.
The recipe makes 12 muffins. Enjoy warm or store and reheat later.
Healthy, Protein-Rich Corn Muffins
Ingredients:
1½ cupscornmeal¼ cupoatbran¼ cuppea protein1 Tbs.coconut flour1¼ cups low-fat or fat-free milk1 Tbs.vinegar2 eggs3½ Tbs. butter1 Tbs.sugar1½ tsp.baking powder½ tsp.salt
1½ cupscornmeal
¼ cupoatbran
¼ cuppea protein
1 Tbs.coconut flour
1¼ cups low-fat or fat-free milk
1 Tbs.vinegar
2 eggs
3½ Tbs. butter
1 Tbs.sugar
1½ tsp.baking powder
½ tsp.salt
Instructions:
Combine the milk and vinegar.
Stir and set aside.
Combine the dry ingredients in a large bowl.
Combine the wet ingredients in another bowl.
Gradually add the wet ingredients to the dry ingredients while mixing well.
Spoon the mixture into a greased muffin tin.
Bake the muffins for 25 to 30 minutes at 375 degrees Fahrenheit.
The recipe makes 12 muffins. Serve warm or store for later.
Fruit and Veggie Breakfast Muffin Recipe
Ingredients:
1 cupflour1 cup whole wheatflour1 cup old-fashionedoats1/3 cup brownsugar1 scoop ofvanilla-flavored protein powder2 tsp.baking soda2 tsp.cinnamon½ tsp.salt3 eggs¼ cupcoconut oil¼ cup low-fat or fat-free milk2 tsp.vanilla1 banana, mashed1 1/3 cups shredded carrots2 cups shredded zucchini1 apple, cored and chopped½ cupshredded coconut½ cupraisins½ cup choppednuts
1 cupflour
1 cup whole wheatflour
1 cup old-fashionedoats
1/3 cup brownsugar
1 scoop ofvanilla-flavored protein powder
2 tsp.baking soda
2 tsp.cinnamon
½ tsp.salt
3 eggs
¼ cupcoconut oil
¼ cup low-fat or fat-free milk
2 tsp.vanilla
1 banana, mashed
1 1/3 cups shredded carrots
2 cups shredded zucchini
1 apple, cored and chopped
½ cupshredded coconut
½ cupraisins
½ cup choppednuts
Instructions:
Combine the dry ingredients in a large bowl.
Add the apple, nuts and raisins.
Combine the banana, eggs, milk, oil and vanilla in another bowl.
Add the carrots and zucchini to the wet ingredients.
Gradually add the wet ingredients to the dry ones while mixing well after each addition.
Use foil liners or grease the muffin tin.
Spoon the mixture into each compartment.
Bake the muffins for 20 to 25 minutes at 350 degrees Fahrenheit.
The recipe makes 20 muffins. Allow to cool thoroughly, and enjoy or store for later.
Easy Strawberry Muffin Recipe
Ingredients:
1½ cupsoatflour3 scoops ofstrawberry- orvanilla-flavored protein powder¼ cup plus 2 Tbs. egg whites2/3 cupapplesauce¾ cup dried strawberries2 Tbs.flaxseeds, ground1 tsp.baking soda½ tsp.baking powder12 packages or ½ cupsweetenerA pinch ofsalt
1½ cupsoatflour
3 scoops ofstrawberry- orvanilla-flavored protein powder
¼ cup plus 2 Tbs. egg whites
2/3 cupapplesauce
¾ cup dried strawberries
2 Tbs.flaxseeds, ground
1 tsp.baking soda
½ tsp.baking powder
12 packages or ½ cupsweetener
A pinch ofsalt
Instructions:
Mix the dry ingredients together in a large bowl.
Add the wet ingredients except for the strawberries.
Mix well.
Fold in the berries.
Grease a muffin tin.
Fill each cup ¾ full with batter.
Bake the muffins for 12 to 13 minutes at 350 degrees Fahrenheit.
Allow the muffins to cool.
The recipe makes 11 muffins. Enjoy right away or store the muffins in a covered container in the refrigerator.
