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High Protein Gluten Free Muffins - Easy, Satisfying, and Meal-Prep Friendly

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • Gluten-free all-purpose flour blend (1 cup) – Look for one with xanthan gum included for better structure.
  • Vanilla or unflavored whey or plant-based protein powder (3/4 cup) – Choose a brand you like the taste of.
  • Baking powder (2 teaspoons) – For lift and a domed top.
  • Baking soda (1/2 teaspoon) – Helps browning and tenderness when paired with yogurt.
  • Kosher salt (1/2 teaspoon) – Balances sweetness and boosts flavor.
  • Cinnamon (1 teaspoon, optional) – Adds warmth and depth.
  • Greek yogurt (1 cup, 2% or full-fat) – Moisture, protein, and tang.
  • Eggs (2 large) – Binding and lift.
  • Milk of choice (1/2 cup) – Dairy or unsweetened almond/oat milk.
  • Neutral oil (3 tablespoons) – Avocado, light olive, or canola.
  • Pure maple syrup or honey (1/3 cup) – Natural sweetness without making the batter heavy.
  • Vanilla extract (1 1/2 teaspoons) – Rounds out flavor.
  • Mix-ins (about 3/4 cup total) – Blueberries, dark chocolate chips, chopped nuts, or seeds.
  • Optional boosts – 2 tablespoons ground flaxseed or chia seeds for extra fiber and omega-3s.

Method
 

  1. Preheat and prep: Heat the oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or grease well.
  2. Whisk dry ingredients: In a large bowl, whisk the gluten-free flour, protein powder, baking powder, baking soda, salt, cinnamon, and optional flax/chia until well combined. Break up any protein powder clumps.
  3. Mix wet ingredients: In another bowl, whisk Greek yogurt, eggs, milk, oil, maple syrup, and vanilla until smooth.
  4. Combine gently: Pour the wet mixture into the dry. Stir with a spatula just until no dry streaks remain. The batter should be thick but scoopable. If too thick, add 1–2 tablespoons milk.
  5. Fold in mix-ins: Gently fold blueberries, chocolate chips, or nuts into the batter. Avoid overmixing to keep the crumb tender.
  6. Portion: Divide batter evenly among the 12 cups, filling each about 3/4 full. For taller domes, you can fill slightly higher.
  7. Bake: Bake 16–20 minutes, or until the tops are set and a toothpick comes out mostly clean with a few moist crumbs.
  8. Cool: Let muffins cool in the pan for 5 minutes, then transfer to a wire rack. Cooling helps them set and prevents a gummy texture.
  9. Enjoy: Serve warm or at room temperature. Add a smear of nut butter for extra protein and healthy fats.