Protein Muffins


5 from 1252 votes
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This recipe for protein muffins will be your new favorite use of protein powder! No eggs, refined sugar, or grains are needed, each muffin has 20 grams of protein!

Love high protein desserts? Try my protein brownies, protein mug cake, protein banana bread, and protein cookie dough.

protein muffins.

Stop buying expensive pre-packaged high protein muffins from health food stores and start making your own! Adding protein powder to muffins is my sneaky and healthy way to get more protein into my diet, and it also keeps me satisfied for way longer. Win!

My foolproof recipe uses wholesome and simple ingredients, and it’s also affordable…they also taste delicious!

Table of Contents
  1. Why I love this recipe
  2. Ingredients needed
  3. How to make protein muffins
  4. Arman’s recipe tips
  5. Storage instructions
  6. More high protein to try
  7. Protein Muffins (5 Ingredients!) (Recipe Card)

Why I love this recipe

  • Perfect texture. Moist and fluffy, and taste like any good muffin out there.
  • 5 healthy ingredients. No white flour or sugar. There aren’t any eggs either, so perfect if you are vegan and/or gluten-free.
  • 20 grams of protein. These are perfect for a high-protein snack or guilt-free dessert.
  • It’s easy to customize. Think of my muffin batter as a blank slate on which you can change up the flavors. I’ve included a few of my favorites below.

★★★★★ REVIEW

“OH!! Best protein muffin I’ve made! Yum, thanks!”Eliane

Ingredients needed

  • Almond flour. Blanched almond flour, not almond meal. Using the blanched variety ensures the muffins have a lovely light and tender crumb.
  • Baking powder. Just a pinch to help the muffins rise (as much as they can do) and give the muffins some stability.
  • Protein powder. Brown rice protein powder, casein protein powder, or a whey protein powder blend. Do NOT use a strict whey protein powder or else your muffins will turn into hockey pucks.
  • Peanut butter OR alternative. Smooth and creamy peanut butter with no added sugar. Use a cheap store-bought brand, like Skippy’s or Teddy’s peanut butter, because these are naturally thinner and mix seamlessly into the batter.
  • Unsweetened applesauce. Adds some moisture to the muffins without needing any oil or butter. You can also use Greek yogurt.
  • Chocolate chips. A must for any good muffin. Use sugar free chocolate chips to keep these muffins completely sugar free.

How to make protein muffins

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

Step 1- Make the batter. Add the dry ingredients to a large bowl and whisk together. Add the peanut butter and unsweetened applesauce and mix until completely combined. Fold through the chocolate chips at the end.

Step 2- Bake. Distribute the batter amongst 8 large muffin liners in a muffin pan (or 12 in a mini muffin tin) and bake for 10-12 minutes, or until a skewer comes out mostly clean.

high protein muffins.

Which protein powder is best for baking?

No protein powder is created equal, and as such, some protein powders are fantastic for baking, and some are best to be used strictly for protein shakes.

The best protein powders to use are either brown rice protein powder, casein protein powder (not dairy-free), or a blended whey protein powder. Stick to either an unflavored or vanilla-flavored powder.

Avoid using whey protein isolate or natural whey protein powder, as these two tend to soak up moisture and will yield very dense muffins.

Arman’s recipe tips

  • Do not overbake the muffins, as they can go from fluffy to dense VERY fast. Once they are ‘just’ done on top, remove them from the oven, and they will continue to cook as they cool.
  • If you notice the tops of muffins going brown too soon, cover them with tin foil after the 8-minute mark.
  • Feel free to swap out the chocolate chips for other mix-ins, like blueberries, chopped chocolate, or even some chopped nuts.

Flavor variations

While these protein muffins taste delicious on their own, I’ve tested the batter with five popular flavors to switch things up for you!

  • Peanut butter– Be sure to use peanut butter and add some peanut butter chips on top.
  • Banana– Replace the unsweetened applesauce with equal amounts of pureed banana (just blend several bananas!).
  • Chocolate– Use chocolate protein powder and fold through half a cup of chocolate chips.
  • Pumpkin– Switch out the unsweetened applesauce for pumpkin puree.
  • Blueberry– Fold through half a cup of fresh or frozen blueberries.

Storage instructions

To store: Leftovers can be stored in the fridge in an airtight container for up to 1 week.

To freeze: Place leftovers in a freezer bag and store them in the freezer for up to 6 months.

how to make protein muffins.

More high protein to try

protein muffins recipe.

Protein Muffins (5 Ingredients!)

5 from 1252 votes
This recipe for protein muffins are perfectly moist, fluffy, and need just 5 ingredients! Each muffin packs in 20 grams of protein. Watch the video below to see how I make it in my kitchen.
Servings: 8 servings
Prep: 5 minutes
Cook: 12 minutes
Total: 17 minutes




  • Preheat the oven to 180C/350F. Line a muffin tin with 8 muffin liners and set aside.
  • In a large mixing bowl, add your protein powder, almond flour, and baking powder, and mix well. Add your peanut butter and unsweetened applesauce and mix until fully combined. Fold through your chocolate chips. 
  • Divide the batter amongst the muffin liners and bake for 10-12 minutes, or until a skewer comes out mostly clean. If you notice the tops browning too quickly, cover it with tinfoil around the 8 minute mark.
  • Remove the muffins from the oven and allow them to cool for 5 minutes, before transferring to a wire rack to cool completely. 


TO STORE: Leftovers can be stored in the refrigerator, covered, for up to 1 week.
TO FREEZE: Place leftovers in a ziplock bag and store them in the freezer for up to 6 months.


Serving: 1servingCalories: 176kcalCarbohydrates: 7gProtein: 21gFat: 10gSodium: 147mgPotassium: 158mgFiber: 4gSugar: 9gVitamin A: 9IUVitamin C: 1mgCalcium: 91mgIron: 1mgNET CARBS: 3g
Course: Dessert
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Originally published February 2017, updated 2021, and republished April 2024

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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5 from 1252 votes (1,186 ratings without comment)

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Recipe Rating


  1. 5 stars
    delicious! I used mashed banana instead of apple sauce and they turned out great! The muffins have a great texture and flavor!

  2. 5 stars
    These are delicious! I substituted 6 tablespoons of coconut flour instead of almond flour (I’m allergic to almonds). Next time I will add a little extra apple sauce or a little vanilla because the coconut flour absorbs the moisture. But overall amazing protein snack!

  3. 5 stars
    Made this with chocolate protein powder & in a loaf pan and it turned out really good & moist! Will definitely make again as a healthier treat.

    1. 5 stars
      Just made these protein muffins and they are SO good- I used cinnamon roll protein powder and it tasted fabulous 🙂

  4. 5 stars
    These are SO GOOD. I have legitimately never made a protein treat that I’ve enjoyed this much. This is the second recipe I’ve found here that has turned out delish. I’ll be checking here first going forward. Thanks!

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