This is not your average muffin recipe!
These scrumptious blueberry muffins are packed with protein, fiber, and the healthy fats you need to power through your day.
My forever challenge is to have delicious and nourishing breakfast foods on hand – to grab and go on those busy mornings. So many pre-made “health food” snacks are loaded with sugar and leave you crashing and craving more.
Instead of the conventional sugar-bomb recipes out there, we bring you a healthy alternative that’s gluten-free, dairy-free, with no added sugar. And these can easily be made vegan, by replacing the eggs with ground flax seeds (see directions below).
The hands-on prep time for these little yum-yums is just 10 minutes. By soaking the oats for 30 minutes (in your milk of choice), the muffins turn out more moist and the oats more tender.
For one of my several test batches, I added a quarter cup of unsweetened applesauce. The flavor is subtle, but results in a more moist texture that’s springy and light.
If applesauce has too high a sugar impact for your comfort, try replacing it with a mashed green banana, or simply leave it out.
If you just simply can’t wait to pop these in the oven, you can skip the soak, and expect slightly more chew. Either way, your kitchen will smell divine!
If you have an egg intolerance or would like to make this vegan, simply replace the eggs with two tablespoons of ground flaxseed whisked with two tablespoons of water.
And while the kitchen is already in action, make a double batch and freeze them for up to one month. Simply reheat in the oven for that fresh from the oven taste. Enjoy these delicious blueberry muffins with a cup of collagen coffee… your whole body will thank you!
June 22, 2020
Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1 and 3
Note: This recipe contains optional eggs. If you are egg intolerant, please use flaxseed instead.
Look no further! Instead of the conventional sugar-bomb, here’s a gluten-free, dairy-free muffin that’s loaded with protein, fiber, and the healthy fats you need to power through your day, with no added sugar.
- Prep: 10 mins
- Cook: 25 mins
- Yields: 12 Muffins
Ingredients
1 cup gluten-free rolled oats (not quick oats)
1-3/4 cup unsweetened almond or coconut milk
1/2 cup almond flour
2/3 cup pecans, roughly chopped
1 tsp poppy seeds
2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1 scoop JJ Virgin All-In-One Vanilla Protein Shake (Plant-Based or Paleo-Inspired)
2 large eggs (if not egg intolerant) or 2 tbsp flax whisked with 2 tbsp water
3 tbsp pastured ghee or coconut oil, melted
1/4 cup unsweetened applesauce or mashed green banana
1 tsp stevia or monk fruit extract (or more, to taste)
2 tsp real vanilla extract
1 1/2 cups fresh or frozen blueberries
Optional: Plain or vanilla unsweetened dairy-free nut milk yogurt
Directions
1Preheat oven to 425F. Line a 12-cup muffin tin with paper liners.
2Place oats in a food processor and pulse a few times, then soak oats in milk for about 30 minutes. (You can skip the soak in a pinch, but this makes the muffins more moist!).
3In a large bowl, combine the almond flour, chopped pecans, cinnamon, nutmeg, baking powder, baking soda, protein powder, sweetener, and sea salt. Whisk well and set aside.
4Combine the soaked oats, eggs, oil, applesauce, and vanilla extract in a separate small mixing bowl.
5Add wet ingredients to the dry, and stir with a wooden spoon or rubber spatula until just moistened. Don’t overmix – stir enough to eliminate pockets of dry ingredients, but don’t worry if there are lumps.
6Gently fold in the blueberries.
7Using a tablespoon, fill lined muffin cups full with batter.
8Bake for about 20-25 minutes, or until the muffin tops are golden brown and a toothpick inserted in the middle of a muffin comes out clean.
9Let muffins cool completely to ensure the paper comes off easily.
Find out more about JJ Virgin All-In-One Protein Shakes in our store, including FAQs and why our shakes are better than all the rest…
Want more delicious, nutritious recipes? Check out jjvirgin.com/recipes.
Nutrition Facts
Calories249
Sodium223mg
Protein7 g
Cholesterol43 mg
Sugar4 g
Total Fat20 g
Total Carbohydrates13 g
Dietary Fiber4 g
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FAQs
Can you add protein powder to boxed muffin mix? Whey protein powder can be stirred into most boxed muffin mixes, but you'll likely need to add extra peanut butter to smooth out the batter.
How much protein is in a homemade blueberry muffin? ›
Muffins, blueberry, homemade (1 medium - approx 2 3/4" to 3" diameter) contains 49.7g total carbs, 48g net carbs, 12.5g fat, 6.8g protein, and 337 calories.
Why are my oatmeal muffins dry? ›
Too little fat will result in dry, less tender muffins. Carefully cut on lines found on the butter/margarine stick wrapper. Or, pack it into dry (nested) measuring cup, then use a spatula or straight edge of a knife blade to level even with the top of the cup.
What makes blueberry muffins healthy? ›
Healthy Blueberry Muffin Recipe Ingredients
The whole wheat flour adds more fiber and nutrients than the all-purpose would on its own, but using part all-purpose helps ensure that the muffins come out light and fluffy, not dense. Almond flour – It gives the blueberry muffins a delicious moist texture.
What are the rules for baking with protein powder? ›
this means that if your recipe requires 1 ½ cup of flour, you can use up to ½ cup of protein powder instead of flour. To simplify things a bit, think about it in these terms: Your batter should not be more than ½ protein powder. Don't Fear Fat – Remember, fat is a macronutrient – meaning that you need it.
What happens when you add protein powder to baked goods? ›
When it comes to baking, whey protein powder mixes very well with other ingredients and makes a good dough. However, you should never replace more than ¼ of the flour with whey protein otherwise it will make the baked goods dry and rubbery.
Is it OK to eat a blueberry muffin on a diet? ›
There are nearly 500 calories in one single blueberry muffin! The carb count, sugar and even sodium are sky-high, too! Yes, blueberries are a “super-food.” But if those blueberries are all wrapped up in “muffin,” they're not such a healthy option.
Is a blueberry muffin healthier than a donut? ›
It's time for a food face-off. When it comes to calories, carbs, and sugar, there's a clear winner: doughnuts. The fried rings have 155 fewer calories, half the carbs, and 21 fewer grams of sugar than muffins.
Are blueberries high protein? ›
Blueberries Nutrition
One cup of blueberries provides 25% of the daily recommended value of vitamin C and about 80 calories. It also has: Protein: 1 gram.
What is the secret to moist muffins? ›
How to Make Homemade Muffins Moist: Our Top Tips
- Tips to Make Homemade Muffins Moist.
- Keep Wet and Dry Ingredients Separately.
- Add All Flavorings Last.
- Consider Paper Liners.
- Don't Overfill the Muffin Cups.
- Check the Temperature of Your Oven.
- Test if Muffins Are Fully Cooked.
- Top Your Muffins with Flavor.
The Best Way to Store Muffins
- STEP ONE: Let the muffins cool completely on a wire rack.
- STEP TWO: Line an airtight storage container with paper towels.
- STEP THREE: Place muffins in the container, on top of the paper towels.
- STEP FOUR: Place an additional paper towel layer on top of the muffins.
If muffins are left exposed, the moisture starts to leak from them and they dry out. To store muffins up to 4 days, line an airtight container or zip-lock bag with paper towel and store the muffins in a single layer. Place another layer of paper towel on top of the muffins as well.
Why are bakery muffins so much better? ›
The best bakery-style crumb muffins start with cake flour
Cake flour is more finely ground and has less protein, which leaves the muffins with a fine, light crumb and soft texture. Using cake flour is an easy way to avoid heavy, dense muffins even if you end up stirring just a bit too much.
Is it healthy to eat muffins everyday? ›
Muffins are a quick and easy choice for breakfast on the go, but unfortunately, many bakery and coffee shop muffins are high in calories and added sugar, and they lack protein and fiber. If your goal is to lose weight, these kinds of muffins are not the best option.
Are muffins better for you than bread? ›
English muffins tend to be a little healthier than bread since English muffins have less carbohydrates, fats, and sugar than bread. While bread does contain slightly more fat when compared to English muffins, both options have 1 gram or less of total fat.
How do you add protein to store bought muffin mix? ›
Yes, you can add protein to a box muffin mix. Whey protein powder will mix well into most basic batters, such as protein pancake recipes and cake mix. You will likely need to add a liquid or fat of some type, such as natural peanut butter or vegetable oil, to thin the batter.
How much protein powder should I add to muffin mix? ›
Adding Protein To Your Muffins
The key to the best muffins is to not use too much protein powder in relation to the other ingredients. You never want your batter to be over half protein, as this would make your muffins rubbery and dry, not light and fluffy.
What can I add to boxed muffin mix to make it better? ›
5 Ways To Jazz Up Muffin Mix
- Add Fresh or Frozen Fruit to the Batter. Our Wild Blueberry Muffin Mix comes with a can of blueberries for your convenience, but you can easily add fruit to any of our mixes. ...
- Add a Cream Cheese Filling. ...
- Add Nuts to the Batter. ...
- Add a Sweet Topping. ...
- Make Something Completely Different.
The Answer is Yes! Many people wonder if it's possible to add protein powder to pancake mix, and the answer is a resounding yes! By incorporating protein powder into your pancake batter, you can easily boost the protein content of your pancakes without sacrificing taste or texture.
