High Protein Blueberry Muffins

by Sarah on September 26, 2011 · 70 comments

Last week, I was in New York City filming an informercial and needed to plan my meal ahead of time to make sure I looked lean on camera.  To do this, I followed a special 7-day slim down from my diet plan.  My hotel in NYC was not going to have an oven so I needed to bring my food with me down to NYC!  Since most of you know I have an addiction for the protein pancake, I wanted to create something that keep for a few days.  What I came up with may be a savior for those of you who want the pancake but don’t have the time every morning to make it.  It’s a high protein, low fat, and packed with fiber.  It’s also delicious and amazingly filling!  Without further chatter, I bring you my most exciting baking accomplishment in a while.

The Sarah Fit Blueberry Muffin

Protein Pancake Muffin

Makes 1 large muffin or 2 medium sized ones, (Prep Time: 5-minutes, Total Time:  35-minutes)


  • 1/2 Banana
  • 1 Scoop Whey Protein Powder
  • 1 tbsp Flaxseed Meal
  • 1 tsp Cinnamon
  • 1 Egg White (Or 3 tbsp of Egg Whites)
  • 3 tbsp Steel Cut Oats (Already Cooked)
  • 1/2 tsp of Baking Powder
  • 1/2 tsp of Baking Soda
  • 1/8 tsp Salt
  • 2 tbsp frozen Blueberries


Preheat oven to 350 degrees.  Combine protein powder, flaxseed, cinnamon, salt and baking soda.  Mix with a fork or spoon thoroughly.  Next add in the banana, oatmeal and egg whites.  Mix with an immersion blender until it becomes a smooth like consistency.  Grease large muffin tins with canola oil or other non stick oil spray. Pour batter into muffin tin.  Add in frozen blueberries in the center of muffin.  Place in oven for 30 minutes.  Check after 20 minutes.  May take up to 35-40 minutes to reach desired toastiness.

I used a tray that only holds 6 muffins.  Each muffin would be a serving size but you would need to double the recipe to make 2.  The muffins also turned out to be quite filling.  I would suggest doubling the recipe to make 3 good sized muffins.  Add a tablespoon of  peanut butter or pair the muffin with a piece of fruit for a satisfying and healthy breakfast.

Nutrition (1 Serving): 241 Calories, 4 g of Fat, 7.5 g of Fiber, 23.4 g of Protein

I made this muffin on a Sunday night and ate it for Breakfast on Tuesday.  I brought it to NYC in a cooler that had zero ice.  The muffin was wrapped in tin foil and stayed that way until I ate it since the hotel did not have a refrigerator.  I would have preferred to keep it in there but it still tasted great and I was very happy with my accomplishment!

Update: I tripled this recipe and made 6 large sized muffins.  It came out perfect and I’m very happy with the results.  If you try another variation, let me know down below in the comments.  I wonder what the addition of baking powder would be like.  Don’t forget to subscribe to my YouTube channel for new recipe videos and fitness routines.  You can also sign up for my newsletter if you want to be sent my most popular recipes and posts.  I only send it out about once a month or less!

Question of the Day: What do you usually do for breakfast when you travel? Are you like me and bring your own or do you enjoy the free buffet at the hotel?

If you like to use Spark Recipes, you can bookmark and review this recipe over there too!

{ 69 comments… read them below or add one }

1 Kindal September 26, 2011 at 8:30 pm

We don’t travel a lot but when we do I always pack snack packs of raw nuts, ezekiel bread and veggies. I also bag up individual serving sizes of whey so I can just poor it into a water bottle, shake and drink. For breakfast we normally opt for room services but I always get the same thing: 2 poached eggs and fresh fruit.


2 Sarah September 27, 2011 at 4:01 pm

Love Ezekial!!


3 kate September 17, 2012 at 1:58 am

can is use brown rice protein powder by growing naturals? I dont have whey. These look awesome !! thanks@


4 Sarah September 17, 2012 at 2:16 am

Of course! I love brown rice protein powder!


5 kate September 17, 2012 at 4:42 am

thanks Sarah!! I love your website and just found it today! I am so grateful for it and your recipes look amazing! I will also check out your fitness videos.. You are very talented!

6 cassey September 26, 2011 at 10:53 pm

WOW! No flour or oatmeal. Nice work. Also, I watched Generation YouTube on Friday on 20/20. I was soooooo inspired. Were you? There’s so much that can be done!! I was particularly impressed with KhanAcademy. He seemed like a genuinely smart guy who wants to help educate the world. I wish I had a free online tutor when I was back in school!


7 Sarah September 27, 2011 at 12:36 pm

actaully I goofed in this recipe since I made it last week and uploaded it this week I did add 3 tablespoons of precooked steel cut oats! Adding it now.


8 mariana January 19, 2013 at 5:32 pm

It says 3tbsp of cooked steel oats. Just not sure do I measure it before cooking or after as it may change the consistency of muffin. Thanks!!


9 Sarah January 19, 2013 at 5:59 pm

The measurement is for cooked oats! So what I do, is cook a big batch of oatmeal and then measure out 3 tablespoons for the pancakes.


10 Laura (On the Threshold of Greatness) September 27, 2011 at 1:10 am

Love this idea! I’m going to have to try this myself. I love protein pancakes and this is such a nice twist, especially because it’s portable!


11 Sara September 27, 2011 at 4:17 am

Ooh, this looks great, looking forward to trying it out!


12 Shannon September 27, 2011 at 1:16 pm

Yum! Thanks for the recipe! :)


13 Marla-Deen September 27, 2011 at 2:24 pm

Am going to definatley try for my hungry boys – I think this will fool them so they won’t know it’s actually healthy!


14 Claire @ Blueberry Muffins October 1, 2011 at 4:50 am

Wow, a protein-rich muffin! Your recipe is just right, I love the texture. A: I usually go for a good and large flavourful Americano, and 2-3 small muffins or maybe next time I’ll just have one homemade Sarah Fit Blueberry Muffin to go.


15 beth October 4, 2011 at 7:28 pm

how do you prepare the oats? i want to make these muffins! i am going away this weekend and this is going to be perfect!


16 Marty M October 10, 2011 at 8:40 pm

I actually carry a ziploc baggie with Kashi GoLean in it. Starts my day off with protein, carbs, and fiber and it travels well (true confession: Sis and I even made Rice Krispie Treats with it one time. Not bad!). Might start carrying these muffins, though. They look great.


17 Pete M October 11, 2011 at 10:20 pm

This muffin sounds great and I would love somehting like this for when I travel. My question is, is it gluten free? I have noticed that gluten free has helped my diet considerably now that I have eliminated all proceseed foods and most sugars. The body absorbs the ensrgy from a gluten free diet more “cleanly” than with a wheat protein diet. The problem I am finding that most Whey Protein powders have L- Glutamine or Peptide bonded Glutamine in them. What is the difference and are they safe for those with Celiac disease? I am not sure but it sounds like more processed foods to me? Help.


18 Veronica October 19, 2011 at 10:32 am

Hi Sara,

I’ve heard from a few sources that baking protein powder ruins all the benefits. I’m not sure if this is true or not. What have you heard?


19 Sarah October 19, 2011 at 2:52 pm

I researched this myself however as always with online reading, you can’t believe everything you read. There are no background checks. Checking Bodybuilder.com (a very popular website, I might add), it seems that the heat if anything only changes a couple amino acids that your body cannot even process so it’s not a big deal. The amino acid normally would just pass through and by cooking, only one chain changes into another form that your body still can’t use.


20 Megan November 8, 2011 at 12:32 am

I made these yesterday and they came out SO good! Funny thing is though—I forgot the blueberries!!! How dumb! I blame it on the boys in the other room screaming at the television (Pats game!) Anyway they were still very good and I can’t wait to make them again WITH the blueberries….I think I may add some dark choc chips in to some of them too for snacks YUM :) I LOVE your recipes and suggestions—so helpful and great reminders that all healthy food doesn’t have to suck!


21 Sarah November 8, 2011 at 12:42 am

oooh chocolate sounds good too! You can add whatever really, I just love Blueberry muffins :) I like morning glory a lot too! Maybe my next challenge???! I was at the game yesterday and yes, the yelling was necessary!


22 Allison November 22, 2011 at 2:39 am

Great recipe!! I used uncooked oat bran and these were great!
Also used choc protein powder and an extra tblsp of dark cocoa to rev up the flavour
and added a few choc chips about 5 per muffin. I added those after putting
the batter in the pan do I could control the amount. Very good but if you like it sweeter omit the cocoa
or add a tsp of stevia. Great if you have a choc attack!!!


23 Allison November 22, 2011 at 2:44 am

Also these are gluten free if you use the right oatbran
ie one that hasn’t been in contact with wheat. Found some at the health food store.


24 Sarah November 22, 2011 at 2:06 pm

yes they are – as long as the protein powder is gluten free!


25 Sabrina November 28, 2011 at 10:04 pm

These, look awesome! I dont have flaxseed me though. What could I substitute for it? Thanks :)


26 Sarah November 28, 2011 at 10:06 pm

do you have chia seeds?


27 Sabrina November 29, 2011 at 12:41 am

No I dont, I did see that as a replacement but I dont have it! Any other things to sub it with? Thanks for helping!


28 Jessica LeBoeuf December 3, 2011 at 5:35 pm

Maybe sesame seeds, sunflower seeds, nuts or oil.


29 Jessica LeBoeuf December 3, 2011 at 5:32 pm

I don’t travel that much, but I am a student and I spend all day at my college twice a week. I bring a couple meals and a few snacks with me, including pre and post workout meals. It saves you money and gives you peace of mind that you know what’s going into your body.

I saw this recipe and have been meaning to try it, but yesterday I finally did. I doubled the recipe yesterday and got 4 small muffins (hearty and they rose well with baking powder). I oiled my pan, but stuck- so got probably half a muffin. I quadrupled this recipe today and got 8 small-medium muffins (stuck to the wax paper this time – next time I’m going to oil the wax paper). I used a whole egg, because it’s too much for me to separate and save the rest for a time I’m not sure will come.

Either way they’re delicious and my friends, siblings, mom, grandma and myself all loved it! This will be a recipe staple, thank you!!!


30 Gina April 29, 2012 at 11:06 pm

Hey sarah!
I am addicted to chocolate chip muffins, is there any way for me to make them with this recipe? If i add chocolate chips will it blow my diet? Or should i just use chocolate whey protein powder?


31 erica d May 10, 2012 at 8:41 pm

Hey Sarah! Love your site =) I am planning on making these delicious muffins, but am a little confused. The ingredient list calls for baking powder, but your directions say baking soda..which one is it ? =)

Thank you!

Erica from balt. MD


32 marlene parrott July 3, 2012 at 2:28 am

hi there i have noticed alot of protein powders have soy products in them ,which ones do you recomend for low thyriod .The protein pancakes sound amazing i shall give them ago .marlene parrott


33 Sarah July 3, 2012 at 2:11 pm

I would try either a whey like Premier Protein or if you want to spend the $$ for organic, I recommend Vega and Jay Robb which can both be purchased through GNC I believe.


34 Rebecca July 9, 2012 at 12:51 pm

Hi, Just found your site and this recipe. We follow a Paleo “diet”, so this is almost perfect & they sound delicious! What are your thoughts using Almond Meal instead of the Steel-cut oats. Would I use similar proportions, do you think, or more since the cooked oats are thicker?


35 Lucy August 18, 2012 at 10:38 pm

Do you use flavored whey protein or unflavored? Also, I’ve noticed each brand has a different serving size for what is a “scoop.” What protein powder do you use? Could I make chocolate muffins with chocolate-flavored whey? Thank you!


36 Sarah August 20, 2012 at 6:55 pm

I usually will use vanilla. And yes, the scoop sizes are all different. If one scoop is 120 calories or below, it will be fine. If it’s more, don’t use as much. I use between 70 and 120 calories worth of it in my pancakes.


37 ken September 9, 2012 at 1:36 pm

Hi Sara, just wondering what kind of carbs this muffin has ? Starting weight watchers and need to know. Thanks for the rockin tip.


38 hipretty October 11, 2012 at 8:49 am

Totally amazed at no sweetener added Sarah. I have all the goods here and I am dying to try these! :-) Thank you for posting!


39 map October 30, 2012 at 2:47 am

sarah – these look delicious…but i can’t stand the taste/texture of bananas (I’m working on it!). Is there anything I could substitute that would bake nicely? apple sauce? thanks!


40 Ann October 30, 2012 at 11:08 pm

Sarah- these are AWESOME!! I had been searching high and low for the perfect breakfast pre-morning workout and this is definitely it! They are super easy to make, delicious, and packed with protein and good carbs. I didn’t have a large muffin pan so I tripled the recipe and made them in a 12 CT muffin tin. Tripling the recipe and making it in a 12 CT muffin tin made about 9 total muffins. Oh- and I used muffin liners because I HATE cleaning those muffin tins, haha! :) Thanks again for the fab recipe. I will spreading the word to my friends!


41 Danielle Z November 11, 2012 at 2:09 pm

I’m ALWAYS that “nerd” who packs breakfast in my suitcase when I’m traveling for leisure or business. I’ll usually buy granola bars and pack some fruit in my bag for a clean, healthy breakfast that I can eat on the go. People make their comments to me but after their greasy breakfast, I’m always the one who feels energized for the day :-P. Travel is no excuse for poor (food) choices!


42 kate January 24, 2013 at 9:07 pm

I am a vegan so I dont eat egg whites. Do you have any ideas?


43 Sarah January 29, 2013 at 1:16 pm

You can do it with a vegan flax egg, 1 TB of flaxseed meal (ground up flaxseeds) and 3 TB of warm water. Mix and let sit for 3-5 minutes. Use as 1 egg.


44 Latisha Harris January 29, 2013 at 12:37 pm

I don’t have an immersion blender. Will a regular blender work?


45 Sarah January 29, 2013 at 1:15 pm

Yes that will work. You can do it with a fork too. Just make sure the consistency is even!


46 allison vota February 28, 2013 at 11:31 am

Hi Sarah your recipe says baking powder but then it says baking soda can you tell me which one is correct thanks .


47 Jody June 22, 2013 at 3:08 pm

How many grams of carbs per muffin?


48 Myriam @ mydreamshape.com June 24, 2013 at 3:59 pm

Nice! A great alternative to my raspberry pancakes :) Take a look : http://www.mydreamshape.com/fit-bikini-protein-pancakes/


49 Masa June 25, 2013 at 10:42 am

Just a quick question about this recipe :D i wan’t to try it out for breakfast tomorrow but i don’t have any steel cut oats at home…is it ok if i use rolled oats instead?


50 Sarah June 25, 2013 at 12:36 pm

Yep! They are fine too just make sure they are cooked!


51 Sylvia Muller July 21, 2013 at 6:46 am

I have tried a lot of breakfast muffin recipes, and find that they always leave me wanting more, or that I’m hungry an hour later.
These were easy to make, came out perfectly (i doubled the recipe and yielded three good size muffins from it) and kept me going till lunch time.
Thank you for the recipe, i will defiantly be making them again.


52 Cathy August 1, 2013 at 11:29 am

Just made these this morning…they turned out awesome and YUMMY! Thank you!!


53 Madison August 15, 2013 at 9:24 pm

What is the carb count on these?


54 Brenda October 27, 2013 at 3:59 pm

Baking powder or baking soda?


55 Sarah October 28, 2013 at 11:53 am

1/2 tsp of each – I’ve modified it since and it comes out best this way!


56 heidi jacobus November 14, 2013 at 11:57 am

Is this receipe for one muffin or for 6?


57 Sarah November 14, 2013 at 1:49 pm

6 muffins!


58 Melissa Moore July 10, 2014 at 12:06 pm

Made these today and tripled the recipe. Made 9 regular sized muffins. They raised nicely unlikely other protein powder muffins but they were completely hollow inside. Really disappointed :(


59 Karen July 16, 2014 at 12:47 pm

Any idea for an alternate ingredient for the banana? I’m highly allergic to them!


60 Sarah July 16, 2014 at 2:58 pm

You can use cooked oatmeal or apple sauce.


61 Karen July 16, 2014 at 4:21 pm

Great! Thanks!


62 Brittney P July 23, 2014 at 11:11 pm

I am on a strict low. Glycemic diet due to health issues and can not have bananas. What is a good replacement that I could use?


63 Sarah July 24, 2014 at 10:41 am

You can use applesauce!


64 Natalie August 19, 2014 at 9:08 am


Do you know how many grams of carbs are in each muffin please?

Thank you! X


65 kelly ann September 20, 2014 at 5:54 pm

I was googling a recipe that combined protein and steel cut oats, and this was the first one that popped up (and looks the most appealing!!). I will be testing out this recipe tonight. can’t wait! Thanks


66 Katie December 23, 2014 at 3:59 pm

Can you use protein powder isolate instead of standard powder and still have the recipe turn out right?


67 Silvia February 5, 2015 at 9:15 pm

These muffins look delicious. What is the CARB count on these?


68 Silvia February 5, 2015 at 9:39 pm

What is the carb count?


69 Sarah February 9, 2015 at 10:00 pm

It depends on your protein powder. It’s pretty easy to figure out using SparkRecipes.com.


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