These High-Protein Berry Muffins Have 12g of Protein and Only 3 Net Carbs

Moist, fruity, blender-friendly, and done in 30 minutes—these are on repeat.

You already know I love a recipe that feels like a treat but checks every box for a high-protein, high-fiber lifestyle. These berry muffins are exactly that: soft, perfectly sweet, loaded with juicy berries, and each one has 12g of protein and just 3g net carbs.

Plus, you can throw the whole batter together in a blender—because we’re not here for extra dishes. Whether you're baking for meal prep, brunch with friends, or just want something you can grab on your way out the door, these muffins deliver every time.

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🧁 Why I Love These Muffins

• Blender batter = no mess, no hassle

• High in protein and fiber, low in carbs

• Versatile: use any berries, any protein-rich flour you like

• Perfectly domed muffin tops thanks to a simple tin trick

• And most importantly—they taste like real muffins, not "healthy" muffins

  

  @watchlolitaThese high-protein berry muffins are easy to prep in advance, light, fluffy, and packed with protein and fiber 💪🍓 Here’s the quick recipe 👇 🫐 In a blender: ½ cup Greek yogurt 2 eggs 1 cup flour 2 tbsp flaxseed (optional) 1 tsp baking powder + ¼ tsp baking soda ¼ cup sweetener (I use allulose) Vanilla, salt ➡️ Blend it. Fold in ½–¾ cup mixed berries. ➡️ Bake 350°F for ~20 mins. 🌟12g protein. 7g fiber. Only 3 net carbs. 🧊Fridge or freeze-friendly! #proteinmuffins #highfiberfoods #lowcarbbaking #easyhealthyrecipes #over40wellness #easybreakfastideas

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🛒 Ingredients

• ½ cup Greek yogurt (plain or vanilla)

• 2 large eggs

• 1 cup flour (I used Elevate high-protein flour, but almond flour or all-purpose works too)

• 1 tsp baking powder

• ½ tsp baking soda

• Pinch of salt

• ¼ cup allulose or your preferred sweetener

• 1 tsp vanilla extract

• ½ cup mixed berries (blueberries, raspberries, blackberries—fresh or frozen)

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👩‍🍳 How to Make Them

1. Preheat oven to 350°F and line or grease 6–8 muffin cups.

2. In a blender, combine yogurt, eggs, flour, baking powder, baking soda, salt, sweetener, and vanilla. Blend until smooth.

3. Transfer the batter to a bowl and gently fold in the berries.

4. Baking tip: Stagger your muffins in the tin (leave an empty space between each one) to help them rise with perfect domed tops.

5. Optional: press a couple of extra berries into the tops for that “Pinterest-perfect” finish.

6. Bake at 350°F for 20 minutes or until golden brown and a toothpick comes out clean.

7. Let cool slightly before serving—or just enjoy warm with a swipe of nut butter if you’re feeling extra.

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📎 Print-Friendly Recipe Card

High-Protein, High-Fiber Berry Muffins
12g protein • 3g net carbs • Makes 6–8 muffins

Ingredients:

• ½ cup Greek yogurt

• 2 large eggs

• 1 cup high-protein flour (or almond/AP flour)

• 1 tsp baking powder

• ½ tsp baking soda

• Pinch salt

• ¼ cup allulose

• 1 tsp vanilla extract

• ½ cup mixed berries

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Instructions:

1. Preheat oven to 350°F. Line or grease muffin tin.

2. Blend all ingredients except berries until smooth.

3. Fold in berries by hand. Divide batter among muffin cups (stagger if possible).

4. Bake for 20 minutes or until golden and firm.

5. Cool slightly and enjoy.

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💬 Final Thoughts

These muffins are the kind of thing you’ll want to double batch—trust me. They're sweet-but-not-too-sweet, satisfying without the sugar crash, and just so easy. I love them with coffee in the morning or as a post-workout snack when I want something cozy and functional.