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High Protein High Fiber Muffins - A Satisfying Make-Ahead Breakfast

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

Ingredients
  

  • Old-fashioned rolled oats (not instant)
  • White whole wheat flour or whole wheat pastry flour
  • Unflavored or vanilla whey or plant-based protein powder (a brand you like)
  • Ground flaxseed or chia seeds
  • Baking powder and baking soda
  • Cinnamon and a pinch of salt
  • Plain Greek yogurt (2% or 0%)
  • Unsweetened applesauce
  • Eggs
  • Maple syrup or honey
  • Milk (dairy or unsweetened almond/soy)
  • Vanilla extract
  • Neutral oil (avocado or light olive oil)
  • Optional add-ins: blueberries, grated carrot, chopped nuts, dark chocolate chips, or hemp hearts

Method
 

  1. Prep the pan: Heat the oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or grease lightly.
  2. Make oat flour (optional): Pulse 1 cup of the rolled oats in a blender until sandy. This improves texture. Keep 1/2 cup oats whole for chew.
  3. Whisk dry ingredients: In a large bowl, combine 1 cup oat flour, 3/4 cup white whole wheat flour, 1/2 cup protein powder, 2 tablespoons ground flaxseed, 1 1/2 teaspoons baking powder, 1/2 teaspoon baking soda, 1 teaspoon cinnamon, 1/4 teaspoon salt, and the remaining 1/2 cup whole oats.
  4. Whisk wet ingredients: In a separate bowl, mix 1 cup plain Greek yogurt, 1/2 cup unsweetened applesauce, 2 large eggs, 1/3 cup maple syrup, 1/4 cup neutral oil, 1 teaspoon vanilla, and 1/3 cup milk.
  5. Combine gently: Pour the wet mixture into the dry and fold with a spatula until just combined. The batter will be thick. If it seems dry, add 1–2 tablespoons more milk.
  6. Add mix-ins: Fold in up to 1 cup total of add-ins, such as 3/4 cup blueberries and 1/4 cup chopped walnuts. Don’t overmix.
  7. Fill the cups: Divide batter evenly among the 12 cups. They should be nearly full for domed tops.
  8. Bake: Bake 18–22 minutes, until the tops spring back and a toothpick comes out clean or with a few moist crumbs.
  9. Cool: Let muffins cool in the pan for 5 minutes, then transfer to a rack. Cooling helps them set and prevents soggy bottoms.
  10. Enjoy: Serve warm or at room temperature. For extra protein, smear with Greek yogurt or nut butter.