These High Protein Blender Muffins are killer – in the best way, of course! I set out to make a tasty, nutrient dense breakfast that’s also very easy to make and convenient. I’m confident in saying that I’ve ticked all those boxes and more.
High Protein Muffins – Nutrition Highlights
These muffins are:
- High protein – 22g per large muffin
- High fibre
- Nutrient dense – potassium, choline, protein, B vitamins
- Macronutrient balanced – carbohydrate, protein and fat are all covered
- Methionine and glycine are balanced for improved methylation function
- Portable breakfast
- Easy to make
- Perfect for meal prep
- Gluten free, Paleo, dairy free
Make a batch of these on a Sunday and you won’t be scrambling (!) for breakfast ideas all week. You’ll get your mornings off to an excellent start with these portable “perfect breakfast” parcels.
Easy blender muffins to balance your amino acids
Ever since learning about the importance of balancing the amino acids methionine and glycine from both Chris Masterjohn and Denise Minger, I’ve aimed to use collagen powder more regularly in cooking since it’s a super convenient way to support glycine levels. Collagen powder is also relatively tasteless, so it really complements many recipes once you learn how to use it. I use it in coffee, smoothies and also in baking!
You want to balance your methionine and glycine because excess methionine depletes glycine. Both of these amino acids are essential for different aspects of health – from cognitive and emotional function to joint health. Most people’s diets provide plenty of methionine and too little glycine. This is primarily because omnivores tend to eat muscle meat – such as mince meat and steaks – while forgetting to include the gelatin rich cuts such as oxtail and osso bucco.
versatile high protein muffins to suit your tastes
I’m going to try making some savoury versions of these muffins soon – using potato instead of banana and including flavour bombs such as caramelised onions, chorizo and grilled red peppers.
These muffins contain approx. 300 calories for the large size and cover quite a few nutritional bases. Depending on your energy needs, you may need to eat two or have one alongside something else for breakfast.
High Protein Breakfast Blender Muffins
Yield 6 large muffins
These High Protein Breakfast Blender Muffins are tasty, nutrient dense and oh so convenient! Coming in at 22g protein per large muffin with a decent sized dose of potassium, choline, fibre, methionine and glycine. Bake a batch as part of your meal prep and you'll never be scrambling for breakfast again. Paleo, gluten-free, dairy-free.
- 8 extra large eggs
- 4 very ripe large bananas
- 1 tablespoon coconut oil/butter/ghee, melted
- 1 cup minus 1 teaspoon (115g) fine coconut flour
- 4 scoops plain collagen hydrolysate powder
- 2 teaspoons gluten free baking powder
- 1 teaspoon fine sea salt
- Mix-ins/toppings: 1 cup fresh blueberries OR nuts, seeds, chocolate chips (mix-ins other than blueberries will change the calorie count)
- Coconut oil spray
- Preheat the oven to 200C/390F fan forced and prepare the muffin trays by lining with wrappers.
- Add the eggs and coconut oil to the blender or food processor. Then add in the bananas, broken in to pieces. If using a blender: blend these ingredients first, followed by all remaining ingredients except the mix-ins/toppings.If using a food processor: all of the ingredients except the mix-ins/toppings can be added in one step and blended thoroughly. If there are some lumps in the batter, use a tamper with the blender running or run the food processor again.
- Add the mix-ins to the batter and stir with a spatula - this can be done in the blender or food processor after removing the blade.
- Pour the batter in to the prepared muffin tin/s. Garnish with any desired toppings. Spray the top of the muffins with coconut oil to prevent burning.
- Bake on the middle rack for 10 minutes, reduce the oven temperature to 180C/350F and turn the tray/s around and/or rotate.
- Bake for a final 15-25 minutes or until a skewer comes out clean. Ovens can vary quite a lot in temperature, so start with the shortest duration and check on them to ensure they aren't burning.
- Immediately remove muffins from the tray and cool on a rack.
Can be stored in the refrigerator for up to 5 days.
- Equipment: blender or food processor, mixing bowl (optional), spatula, muffin tin/s, muffin wrappers (please ensure to buy the correct size for your tin)
- If using berries, I only recommend fresh berries rather than frozen as the frozen ones contain excess water
- Super important to use muffin wrappers as these will stick to a muffin tray even a non-stick one or one that has been greased. You've been warned!
You can actually make your own wrappers from parchment/baking paper - it's pretty easy! I like to brush/spray some oil on the bottom of each muffin hole to help the wrappers stick better.
Serving Size 1 large muffin
Amount Per Serving
% Daily Value
Total Fat 11 g
Saturated Fat 4 g
Unsaturated Fat 3 g
Cholesterol 247 mg
Sodium 429 mg
Total Carbohydrates 35 g
Dietary Fiber 9 g
Sugars 15 g
Protein 22 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.