My Healthy Breakfast Muffins are high protein and made with wholesome ingredients to fuel your morning. Batch prep and freezer friendly!
I get asked all the time for high protein breakfast ideas, especially something more exciting than a basic scrambled eggs and bacon. You'd be surprised to hear how almost any breakfast can be high protein with some tweaks- I've done protein egg white oatmeal, protein biscuits and protein pancakes. I also recently shared my savory high protein breakfast muffins, which were a hit. But you've been asking for another healthy breakfast muffin, and I'm excited to deliver. This one's for the sweet breakfast lovers.
Why This Recipe Is Dietitian Approved
- No protein powder. These healthy breakfast muffins are made from whole foods protein sources like cottage cheese, eggs, powdered peanut butter and flaxseed.
- Customize with mix-ins. I treat this muffin recipe as a base for my favorite mix-ins. Fruit, shredded veggies, nuts, seeds and chocolate chips are easy mix-ins to switch it up.
- Home baked nourishment. Many storebought and bakery muffins are fairly high in sugar and more comparable to cakes. These homemade healthy breakfast muffins are lower in sugar, fat and more balanced than the average.
Ingredients
Eggs. It may seem like a lot of eggs for baking but these are breakfast muffins! The eggs help bind everything together while also providing healthy fats and protein.
Cottage cheese. For a boost of protein! Once we blend everything together, I promise you won’t even be able to taste it.
Milk. For our liquid of choice! For a higher protein option I recommend using dairy milk or soy milk (or look for an option that has added protein).
Honey. This adds a touch of natural sweetness. It can be swapped for maple syrup.
Olive oil. Any neutral tasting oil of choice (ie. butter, avocado oil, canola oil etc.) works too.
Banana. These add natural sweetness that allow us to cut back on the added sugar.
Flour. I am using all purpose flour in this recipe as it is affordable, accessible and easy to use.
Peanut butter powder. This is our secret ingredient for high protein breakfast muffins that don't use protein powder. Essentially, it’s a form of peanut butter that has had the majority of the fat removed, leaving a protein packed powder that can be added to desserts, snacks and baking.
Flax seed. For healthy fats, fiber and protein! You can read more about the benefits here, however I always recommend blending your flax seed fresh to ensure you are retaining the benefits.
Spices. Cinnamon and nutmeg are my favourite warming spices for baked goods.
Mix-ins. Chopped nuts, grated apple, shredded carrot etc.! Any dried or fresh fruit will work great as well.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Preheat the oven to 400 F and prepare a 12-cavity muffin tin. I recommend using a silicone muffin tray to avoid sticking.
- In a high powered blender add eggs, cottage cheese, milk, banana, olive oil, honey and vanilla extract. Blend until smooth.
- In a large mixing bowl whisk together flour, flaxseed, peanut butter powder, baking powder, cinnamon and nutmeg.
- Slowly pour the blended wet ingredients into the dry ingredients, gently whisking while you are pouring to avoid clumps. Once the batter gets too thick, you may need to switch to a spatula.
- Add in any mix-ins of choice. Be careful to avoid overmixing, you want to stir the batter until JUST combined.
- Divide the batter between 12 muffin cavities .
- Bake at 400F for 5 minutes. Reduce the heat to 350F and bake for an additional 20 minutes or until a toothpick inserted into the center of the muffins comes out clean. Do not open the oven in between, this helps create the rise we want in these muffins.
Substitutions and Variations
To make gluten-free: use a gluten free flour of choice! My personal favourite are Bobs Red Mill 1:1 baking flou. Almond flour will work too, though please note that it will result in a less fluffy muffin.
To make dairy-free: I sadly haven't found a dairy free cottage cheese substitute yet. You may substitute a thick dairy free yogurt, however this may alter the proteins content slightly in these muffins.
To make nut-free: I have not tested a nut-free option, although replacing the peanut butter powder with a nut-butter substitute such as tahini or sesame seed butter may work. If you try this please let me know how it turns out.
The easiest way to switch up these healthy breakfast muffins is with the add ins. Here are some that I like:
- Fruits: shredded apple, blueberries, dried cranberries
- Vegetables: shredded carrot, shredded zucchini
- Nuts and seeds: walnuts, peanuts, almonds, pumpkin seeds, sunflower seeds
- Other: shredded coconut, chocolate chips
Missing ingredients? Try these:
- Peanut butter powder: ½ cup peanut butter
- Flaxseed: ¾ cup hemp seeds, wheat germ, bran or oat flour
- All purpose flour: equal amount of almond flour or gluten-free baking flour
- Cottage cheese: 1 cup plain Greek yogurt
- Honey: ¼ cup maple syrup
- Banana: 1 cup applesauce
Equipment
Storage
These healthy breakfast muffins can be stored on the counter for up to 3 days in an airtight container. For longer storage, refrigerate for up to 7 days or freeze for up to 3 months.
Top Tips for Success
Be careful when measuring the flour. To avoid adding too much flour, I recommend spooning the flour into the measuring cup and leveling it off with a knife. You don't want to have the flour packed down.
Try to avoid overmixing the batter. A we don’t have too much fat in this recipe, overmixing the batter will result in denser, gummy-textured muffin. To avoid this, I recommend using a spatula and stirring until the ingredients are just combined (about 8-10 mixes).
Frequently Asked Questions
You do not need to, however it's a great way to boost the protein of the muffins. If you would like to replace it you can use wheat germ, bran, hemp seeds, or even oats.
These healthy breakfast muffins are a great option with protein, fiber and healthy fats, however I typically like to aim for 20-25g of protein at every meal. If you are looking for a filling meal, I would recommend eating 2 muffins or pairing one with some additional yogurt. I also love eating one for a snack.
More Healthy Muffin Recipes
In the baking mood? You need to try these muffins next:
- Healthy Lemon Drizzle Muffins
- Savory Cottage Cheese Breakfast Muffins
- Gluten Free Chocolate Chip Muffins
- Vegan Zucchini Breakfast Muffins
- Banana and Carrot Muffins
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make these healthy breakfast muffins, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Healthy Breakfast Muffins
Ingredients
- 4 eggs
- 1 cup cottage cheese
- ½ cup milk
- 2 ripe bananas
- 1 tablespoon olive oil
- ⅓ cup honey
- 2 teaspoon vanilla extract
- 1.5 cups all purpose flour
- ¾ cup ground flaxseed *see below for substitutions
- ½ cup peanut butter powder *see below for substitutions
- 2 teaspoon baking powder
- 2 teaspoon cinnamon
- ½ teaspoon nutmeg
- 1 cup optional mix-ins
Optional mix in suggestions (1 cup TOTAL):
- ½ cup Shredded carrots
- ½ cup Grated apple
- ½ cup Blueberries
- ½ cup Chopped nuts ie. walnuts
Instructions
- Preheat the oven to 400 F and prepare a 12-cavity muffin tin. I recommend using a silicone muffin tray to avoid sticking.
- In a high powered blender add eggs, cottage cheese, milk, banana, olive oil, honey and vanilla extract. Blend until smooth.
- In a large mixing bowl whisk together flour, flaxseed, peanut butter powder, baking powder, cinnamon and nutmeg.
- Slowly pour the blended wet ingredients into the dry ingredients, gently whisking while you are pouring to avoid clumps. Once the batter gets too thick you may need to switch to a spatula.
- Add in any mix-ins of choice (be careful to avoid overmixing, you want to stir the batter until JUST combined). Divide the batter between 12 muffin cavities .
- Bake at 400 F for 5 minutes, reduce the heat to 350 F and bake for an additional 20 minutes or until a toothpick inserted into the center of the muffins comes out clean (do not open the oven in between, this helps create the rise we want in these muffins).
Notes
- Peanut butter powder : ½ cup peanut butter
- Flaxseed: ¾ cup hemp seeds, wheat germ, bran or oat flour
- All purpose flour: equal amount of almond flour or gluten free baking flour
- Cottage cheese: 1 cup plain Greek yogurt
- Honey: ¼ cup maple syrup
- Banana: 1 cup applesauce
Bailey says
Absolutely loved these! I added carrots, walnuts, and banana chunks (did applesauce in the mix instead) and honestly, I don't have a single piece of criticism. The macros/calories were also very accurate!
I would love to know what non-nut item to substitute the PB for so I can do this with blueberries too. Blueberry peanut butter muffins don't sound like they go together well!
Meghan says
Just curious- do you taste the pb powder?
Nicole Addison says
Hi Meghan- no you don't!
Heather says
These made way more than 12 muffins for me! I used exactly the quantities described and had enough for 22 heaping muffins, so k was scrambling to find and prepare other 6-muffin tins. They’re baking right now and smell heavenly - can’t wait to try them!