These High-Protein Blueberry Muffins Are the Breakfast (or Snack) You’ve Been Waiting For
17g protein, 4g net carbs, and that warm-from-the-oven comfort—without the crash.
You know that cozy, “I need a muffin and a moment” feeling? These muffins are here for it. Except instead of loading you up with sugar and carbs that leave you crashing before your second cup of coffee, these are light, fluffy, and totally balanced.
Each one has 17 grams of protein, only 4 net carbs, and that perfectly golden top we all want from a muffin. They’re sweet (but not too sweet), packed with juicy blueberries, and made with ingredients that love you back—like almond flour, Greek yogurt, and unflavored protein powder.
These muffins are my go-to for a grab-and-go breakfast, a midday snack, or those moments when you want something baked and satisfying but still want to feel good after eating it.
🫐 Why These Muffins Work
High in protein thanks to Greek yogurt and whey protein powder
Low in carbs thanks to almond and coconut flour
Juicy blueberries = flavor + antioxidants + low-sugar fruit bonus
They rise beautifully (thanks to a quick oven temp trick!)
And most importantly: they taste like a real muffin. Not a weird protein bar in muffin form.
🔥 Muffin Pro Tips
Stagger the cups in your muffin tin: This gives each muffin room to puff up without overcrowding—great if you're using a 12-cup tin for just 6 muffins.
Oven trick: Start at 425°F, then drop to 350°F when the muffins go in. That initial heat gives them a bakery-style rise.
Let them cool in the pan: It helps them set and makes removal way easier. Trust me.
🛒 Ingredients (makes 6 muffins)
3½ oz plain Greek yogurt
1 large egg
½ tsp vanilla extract
Pinch of salt
1 cup almond flour
⅓ cup coconut flour
⅓ cup sweetener (I use Allulose)
⅓ cup unflavored whey protein powder
1 tsp baking powder
¼ to ½ cup fresh blueberries
👩🍳 How to Make Them
Preheat oven to 425°F. Line a muffin pan with 6 silicone or parchment liners. Pro tip: stagger them—use every other cup for the best rise.
In a mixing bowl, whisk together the yogurt, egg, vanilla, and salt until smooth.
Add the almond flour, coconut flour, sweetener, protein powder, and baking powder. Mix until well combined.
If the batter is super thick, add a tablespoon of water at a time until it's thick but pourable.
Fold in the blueberries gently.
Divide the batter evenly among the prepared muffin cups.
Place in the oven and immediately reduce the temperature to 350°F. Bake for 30 minutes, or until tops are golden and just firm to the touch.
Remove and let cool fully in the pan on a wire rack.
💬 Final Thoughts
These are one of those recipes that quietly become a staple. They're the kind of thing you make on a Sunday and pat yourself on the back for all week. Sweet, satisfying, and full of protein? That’s the kind of muffin I’m here for.