Protein Muffins


5 from 1236 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 protein powder recipes 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 protein powder recipes to try

protein muffins recipe.

Protein Muffins (5 Ingredients!)

5 from 1236 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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Recipe Rating


  1. 5 stars
    I made these protein chocolate chip muffins. They were super easy. They took a little bit longer to bake. For me. Took about 15 minutes. They’re terrific. I love all of the recipes! Thanks Armen

  2. 5 stars
    Just made these and they turned out great! Love that there was plenty of protein and no added sugar to this recipe

    A few modifications:
    -Used 1 scoop of vanilla whey protein and 1 scoop of salted peanut butter whey protein
    -Replaced the applesauce with 3/4c 0% Greek yogurt
    -Added 100g of liquid egg whites

    With the modifications, it made 12 small muffins. I baked these for about 15 min total, checking every few minutes.

  3. 5 stars
    Made these with whey protein powder because I didn’t realize I wasn’t supposed to until it was too late. However, they didn’t turn into dense hockey pucks as forewarned. It’s probably either because I used Bob’s Red Mill protein powder which is a baking brand so it makes sense it’d be well formulated for baking use, or because I used all natural peanut butter (Peanut Butter & Co.) which is extra runny compared to Skippy and other commercial brands. I also added 2 tsp of vanilla extract since my protein was unflavored.

    Relieved to report they came out fluffy & moist with a pronounced peanut butter flavor and just a hint of sweetness from the chocolate chips. Basically, perfect. They did need a bit longer in the oven though – I added about 6-10 minutes to the total baking time.

    1. 5 stars
      Made these with whey protein powder because I didn’t realize I wasn’t supposed to until it was too late. However, they didn’t turn into dense hockey pucks as forewarned. It’s probably either because I used Bob’s Red Mill protein powder which is a baking brand so it makes sense it’d be well formulated for baking use, or because I used all natural peanut butter (Peanut Butter & Co.) which is extra runny compared to Skippy and other commercial brands.

      Relieved to report they came out fluffy & moist with a pronounced peanut butter flavor and just a hint of sweetness from the chocolate chips. Basically, perfect. They did need a bit longer in the oven though – I added about 6 minutes to the total baking time.

  4. 5 stars
    These are so yummy! I will definitely make them again. I cut the applesauce to 1/4 cup and added 1/4 cup of egg whites. They turned out really good.

  5. 5 stars
    I had to bake them for longer. Probably because I made 6 instead of 8. My 2.5 year old loves them!! She’s picky so I have to do what I can I substituted chips with part dark chocolate part cream cheese chips. 😃.

  6. 5 stars
    Such delicious protein muffins. Not sure why others saying this doesn’t work- Used the exact protein powder and ingredients and it turned out perfect.

  7. I’d love to try these, they look simple and tasty. Can I substitute bananas for the applesauce? And if yes, 1 for 1 or do you suggest a different ratio?

  8. 5 stars
    GM! Has anyone here tried using something other than (or in addition to) protein powder? I have a protein powder, but it has a funny taste. I was thinking I might use a scoop of that and a scoop of something else. Not sure what to try–maybe hemp hearts or coconut flakes or flaxmeal. Anyone have any bright ideas? I need a better protein powder that doesn’t have a funny taste. Seems like the pea based ones have a weird taste. Mil gracias~

  9. 5 stars
    These were the absolute best protein muffins recipe I’ve ever made- They don’t taste dry at all and bake easily.

  10. Can you make these muffins with blueberries instead of chocolate chips?
    I made them with chocolate chips and they are delicious!!

    Thank you for the recipe.

  11. Can i add pwodered peanut butter along with the creamy peanut butter? If so, how much for this recipe?

  12. Can I use PBfit peanut butter powder instead of regular peanut butter? If so, do I add water or just add it without water?

  13. 5 stars
    I finally made one of your recipes! ❤️
    I used whey casein protein and the muffins were awesome!

  14. 5 stars
    Thank you for this excellent recipe! I have made this several times and it is perfect for people who get tired of eating processed protein bars all the time. I now make these every week. I use brown rice protein that I order online. I double the recipe for 12 larger muffins. I replace 1/6th of the applesauce with egg whites to make them less crumbly, and replace half the peanut butter with PB2 to lower the fat (all PB2 just doesn’t taste that good). I only use a heaping 1/2 cup of chocolate chips for the double recipe – it’s enough. An alternative is to use sweetened applesauce and omit the chips. I have to bake them for 30+ minutes, even for a single recipe.

  15. Not vegan, but I simply put egg instead of apple sauce, oatmeal for almond flour and Ovomaltine Crunchy Cream (you have that? It’s delicious!) for peanut butter
    Put them in the microwave for nearly 1 minute and then a few minutes in the air fryer to get a crumb and crispier edges They came out much better than I had hoped for!

  16. I just made these and they came out AMAZING. Just added a touch of cocoa powder to make them slightly more chocolatey. Honestly the best muffin I’ve ever had lol taste li feel like is between a muffin and a cupcake and for “dieting” or just improving lifestyle eating this is a GREAT substitute to make instead of cupcakes or brownies with kids (or yourself).

  17. What protein powder do you recommend? I used Orgain and it didn’t really cook. Kind of turned into a dough consistency

  18. 5 stars
    If you’re still baking these, what kind of protein powder do you use now? The link you provided is no longer valid.
    Still casein, or is whey fine?

  19. 5 stars
    Delicious, quick and now I have breakfast for the week!
    I didn’t have almond flour on-hand, so I used whole wheat flour and it worked like a charm.

    Thanks for sharing this recipe.

      1. These protein muffins were so good- I did use the recommended protein powder and it turned out well (the last batch I used some random whey and it was not good!).

  20. Haven’t made them yet but I am excited to! I’ve seen some muffin recipes use plain greek yogurt to get some extra protein. Do you think that could work in this recipe? Would the yogurt maybe be able to replace the applesauce or am I completely missing the mark? Haha!

  21. 5 stars
    I’ve made these muffins twice now and love them!
    I make 4 large muffins instead of 8 small and eat them for breakfast! I did banana once and applesauce once. You can taste the banana in them whereas you can’t the applesauce. But the applesauce ones came out lower in calories.
    Thanks for the amazing recipe! Can’t wait to try more of them!

  22. Good day,
    Has anyone tried with a plant based protein powder? I’ve used it in muffins before, with success.

  23. Arman,

    I made these muffins with frozen blueberries instead of chocolate chips and they are outstanding. I also made the fudgey chocolate peanut butter protein bars and Wow! I love your recipes which keep my womanly figure in tack without blowing the waistline. In fact, I let all my friends know and shared your website.

    Jane Pickert

  24. 5 stars
    I scaled it up to 12 muffins and they came out really wet…then I realized that the scaling function only adjusts the scope of protein powder, and not the weight, which is what I used. 🙁 Whoops!

  25. 5 stars
    The only substitution that I made was I used peanut butter instead of almond butter. They turned out really good considering the only sugar is from the applesauce and the chocolate chips. I will definitely be making these again for a healthy treat!

  26. my modifications:
    2 scoops Orgain Vegan w/ superfoods vanilla protein powder
    1 tsp baking powder
    1/2 cup coconut flour
    1/2 cup crunchy peanut butter
    1 cup pureed apple (didnt have sauce)
    less than a 1/4 cup low sugar dark chocolate mini chips

    made 12 muffins. these didn’t come out too fluffy or cake like. it was more sort of protein-bar like which i did not mind. warm, they were a bit crumbly but, after kept in the fridge they were more firm and perfect to toss in a baggy for work. i would like to maybe try adding an egg, or another tsp of baking powder next time. i enjoyed the recipe.

  27. 5 stars
    These were good! I loved the almond butter flavor and the addition of the chocolate chips! Super moist too! And flavorful!

  28. I made these with peanut butter that I make myself with just peanuts and honey. I also used Whole gains Protein powder and cinnamon applesauce. They didn’t stay together (crumbly) but they tasted awesome! Any ideas what I may have did wrong?

    1. Hi Christin, it sounds like the protein powder brand you used may have been the culprit- I’ve never tried that protein powder myself.

  29. Hello, my cousins showed me this recipe and I tried to make it last night but it came out dry. I used peanut butter instead of almond butter and then coconut flour instead of almond flour. I tried to add more applesauce to make it less dry but it didnt work. Do you happen to have any suggestions to make it more wet and smooth to make muffins.

  30. 5 stars
    i hate to mess with what looks like ABSOLUTE PERFECTION, but what would happen if i replace vanilla protein and almond flour with unflavored protein powder (brown rice and pea protein).?
    thanks 😉

  31. Gotcha. I’ll have to try a different kind . ? Thank you so much for the reply! I appreciate it.

  32. Hi there! The flavor on these is awesome. No complaints there. I’m having a real issue with the texture though and wondered if you had any suggestions? I’ve made these three times now and all three times they remain very wet and will not cook through. I tried adding more almond flour, upping the temp and baking for significantly longer but they just will not firm up. Any thoughts?

  33. 5 stars
    Good morning!!! On my side lol I just finished baking these last night and looking forward to try in a bit. The only question I have is what are the macros? I did my calculations and I may be off lol…. I used 9 muffins for my adding and after the break down I got 9g protein, 14 Carbs, 217 calories, 4 Fiber etc… four each muffin.

    Thank you very much!

  34. Hey I tried these twice now and can’t get it to work! The muffin batter is very sticky and has the consistency of cookie dough. I used oat flour because I didn’t have almond flour which may have been the reason, but I have always substituted with oat flour in the past with good results and I thought that was generally a 1:1 substitution. Basically the top of the muffin rose but was hollow inside and the inside of the muffin was completely raw. Do you think that was just because of the oat flour?

    1. Hi Ellie! Oat flour tends to do that, this recipe uses almond flour so unfortunately, I can’t vouch for it working out.

      1. Ellie, I just tried making these with oat flour as well, and I managed to get them to turn out by adding ¼ cup of water. I did stray slightly by using mashed banana, and my protein scoop is slightly larger, I think, but they’ve turned out great!

  35. hey i’m allergic to nuts and i saw you put alternatives for nut butter but is there anything i can substitute the almond flour for?

    1. Hi Savannah! I haven’t tried this particular recipe without almond flour, sorry! You could try one of my flourless muffins instead 🙂

    2. I made these with Huel, chopped pecans, and blueberries. Delicious! Thanks for sharing!

      How could we incorporate a yoghurt in a recipe like this?

  36. These muffins do look so light and fluffy! I could definitely get on board with one of these…or maybe 6. Or maybe 13 since that’s a baker’s dozen. You know I’m not a huge fan of chocolate in the morning, but I’m thinking afternoon snack with coffee/tea…or heck, even dessert! I’m not beyond eating muffins for dessert. After all, a muffin is a just cupcake without frosting, right? 🙂

  37. WOW these are soo good! I of course added extra honey 🙂 … and mine didn’t stick !!! I just over sprayed the pan lol .. some of mine the chocolate chips did not fall down!?!? so next time I will push a couple in ! thank you for the yummyness!!!

  38. So I can’t WAIT to try these! We use a casein based protein powder (we buy in bulk at our local co-op). We love it and don’t really want to change. Is casein, is casein, is casein?? 🙂 ~ also, have I missed this, or did you always has the serving size always been adjustable?!? I’m weird, but I want 12 muffins, instead of 8. Ya’ know…kind of odd having those 4 empty spots in the pan;) ~ anyway…thanks, as always! We have enjoyed everything we’ve ever tried of yours, Arman! Keep up the great work!

    1. Casein is definitely recommended- I always have success with the one I use 🙂 (Optimum)- The serving size is 2 level scoops, so 68 grams or so 🙂 These made 8 muffins for me, you can increase the ingredients to make more.

      1. Super! We will try it with the casein based protein powder that we always use! Thanks so much!

      2. Worked out well with the casein based protein powder we normally use! These were yummy ~ nice for breakfast for my 17 year old (picky!) son! Adjusted to make 12 muffins ~ they freezer super well too, so they stay nice and fresh and we can take them out one at a time!

      1. I am allergic to apples and would like to use pumpkin puree as a replacement. Would it still be 1 cup? Thanks!