This is not your average muffin recipe!
These scrumptious blueberry muffins are packed with protein, fiber, and the healthy fats you need to power through your day.
My forever challenge is to have delicious and nourishing breakfast foods on hand – to grab and go on those busy mornings. So many pre-made “health food” snacks are loaded with sugar and leave you crashing and craving more.
Instead of the conventional sugar-bomb recipes out there, we bring you a healthy alternative that’s gluten-free, dairy-free, with no added sugar. And these can easily be made vegan, by replacing the eggs with ground flax seeds (see directions below).
The hands-on prep time for these little yum-yums is just 10 minutes. By soaking the oats for 30 minutes (in your milk of choice), the muffins turn out more moist and the oats more tender.
For one of my several test batches, I added a quarter cup of unsweetened applesauce. The flavor is subtle, but results in a more moist texture that’s springy and light.
If applesauce has too high a sugar impact for your comfort, try replacing it with a mashed green banana, or simply leave it out.
If you just simply can’t wait to pop these in the oven, you can skip the soak, and expect slightly more chew. Either way, your kitchen will smell divine!
If you have an egg intolerance or would like to make this vegan, simply replace the eggs with two tablespoons of ground flaxseed whisked with two tablespoons of water.
And while the kitchen is already in action, make a double batch and freeze them for up to one month. Simply reheat in the oven for that fresh from the oven taste. Enjoy these delicious blueberry muffins with a cup of collagen coffee… your whole body will thank you!
June 22, 2020
Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1 and 3
Note: This recipe contains optional eggs. If you are egg intolerant, please use flaxseed instead.
Look no further! Instead of the conventional sugar-bomb, here’s a gluten-free, dairy-free muffin that’s loaded with protein, fiber, and the healthy fats you need to power through your day, with no added sugar.
- Prep: 10 mins
- Cook: 25 mins
- Yields: 12 Muffins
Ingredients
1 cup gluten-free rolled oats (not quick oats)
1-3/4 cup unsweetened almond or coconut milk
1/2 cup almond flour
2/3 cup pecans, roughly chopped
1 tsp poppy seeds
2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1 scoop JJ Virgin All-In-One Vanilla Protein Shake (Plant-Based or Paleo-Inspired)
2 large eggs (if not egg intolerant) or 2 tbsp flax whisked with 2 tbsp water
3 tbsp pastured ghee or coconut oil, melted
1/4 cup unsweetened applesauce or mashed green banana
1 tsp stevia or monk fruit extract (or more, to taste)
2 tsp real vanilla extract
1 1/2 cups fresh or frozen blueberries
Optional: Plain or vanilla unsweetened dairy-free nut milk yogurt
Directions
1Preheat oven to 425F. Line a 12-cup muffin tin with paper liners.
2Place oats in a food processor and pulse a few times, then soak oats in milk for about 30 minutes. (You can skip the soak in a pinch, but this makes the muffins more moist!).
3In a large bowl, combine the almond flour, chopped pecans, cinnamon, nutmeg, baking powder, baking soda, protein powder, sweetener, and sea salt. Whisk well and set aside.
4Combine the soaked oats, eggs, oil, applesauce, and vanilla extract in a separate small mixing bowl.
5Add wet ingredients to the dry, and stir with a wooden spoon or rubber spatula until just moistened. Don’t overmix – stir enough to eliminate pockets of dry ingredients, but don’t worry if there are lumps.
6Gently fold in the blueberries.
7Using a tablespoon, fill lined muffin cups full with batter.
8Bake for about 20-25 minutes, or until the muffin tops are golden brown and a toothpick inserted in the middle of a muffin comes out clean.
9Let muffins cool completely to ensure the paper comes off easily.
Find out more about JJ Virgin All-In-One Protein Shakes in our store, including FAQs and why our shakes are better than all the rest…
Want more delicious, nutritious recipes? Check out jjvirgin.com/recipes.
Nutrition Facts
Calories249
Sodium223mg
Protein7 g
Cholesterol43 mg
Sugar4 g
Total Fat20 g
Total Carbohydrates13 g
Dietary Fiber4 g
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FAQs
Too little fat will result in dry, less tender muffins. Carefully cut on lines found on the butter/margarine stick wrapper. Or, pack it into dry (nested) measuring cup, then use a spatula or straight edge of a knife blade to level even with the top of the cup.
Why are my protein muffins dry? ›
Why are my protein muffins dry? The key to avoiding a dry protein muffin recipe is to not use too much protein. You never want the dry ingredients in your muffin batter to be made up of more than half protein powder.
How much protein is in a blueberry muffin? ›
Blueberry Muffin Battle
| Nutrient | Regular Blueberry Muffin1 | Reduced Fat Blueberry Muffin 2 |
|---|
| Saturated Fat (g) | 4 | 2 |
| Trans Fat (g) | 0 | 0 |
| Protein (g) | 6 | 7 |
| Sodium (mg) | 367 | 540 |
6 more rowsKirkland Signature Blueberry Muffin (1 muffin) contains 71g total carbs, 69g net carbs, 32g fat, 8g protein, and 612 calories.
What is the secret to moist muffins? ›
How to Make Homemade Muffins Moist: Our Top Tips
- Tips to Make Homemade Muffins Moist.
- Keep Wet and Dry Ingredients Separately.
- Add All Flavorings Last.
- Consider Paper Liners.
- Don't Overfill the Muffin Cups.
- Check the Temperature of Your Oven.
- Test if Muffins Are Fully Cooked.
- Top Your Muffins with Flavor.
The Best Way to Store Muffins
- STEP ONE: Let the muffins cool completely on a wire rack.
- STEP TWO: Line an airtight storage container with paper towels.
- STEP THREE: Place muffins in the container, on top of the paper towels.
- STEP FOUR: Place an additional paper towel layer on top of the muffins.
Although you can replace part of the flour with protein powder, you should never replace more than ⅓ of the flour with protein powder. Ideally, you should be aiming to replace just ¼ of the flour with protein. Anything above will get you a dry texture.
How do you add moisture to dry muffins? ›
First, prick the muffin tops all over with a toothpick. Next, pour your liquid of choice (e.g., milk or fruit juice) into a bowl, dip a pastry brush into it, and brush the tops of the muffins. The liquid will seep into the muffin's interior, soaking the crumb and softening the muffins, turning them as good as new.
How do you moisten dry muffin batter? ›
Recently I discovered that if I use sour cream in place of milk in a muffin recipe, I get a super moist, fluffy muffin! The switch is very easy. If a recipe calls for 3/4 cup of milk, I simply use 3/4 cup of sour cream instead. Occasionally, I need to add a bit more sour cream to moisten the muffin batter.
Is it OK to eat a blueberry muffin on a diet? ›
There are nearly 500 calories in one single blueberry muffin! The carb count, sugar and even sodium are sky-high, too! Yes, blueberries are a “super-food.” But if those blueberries are all wrapped up in “muffin,” they're not such a healthy option.
The blueberries are small and don't need to be sliced, peeled or dried beforehand, as other types of fruit would probably be. The blueberries melt slightly when baked, and don't adversely affect the crumb. The blueberries have a tart flavor that contrasts nicely with the fat and sugar in the muffin.
How much protein is in homemade blueberry muffins? ›
Muffins, blueberry, homemade (1 medium - approx 2 3/4" to 3" diameter) contains 49.7g total carbs, 48g net carbs, 12.5g fat, 6.8g protein, and 337 calories.
How much protein is in a banana muffin? ›
Muffins, banana (1 medium - approx 2 3/4" to 3" diameter) contains 53.5g total carbs, 51.4g net carbs, 12.4g fat, 6.6g protein, and 348 calories.
Are Costco blueberry muffins good? ›
Blueberry. In third place are Costco's Blueberry Muffins, which are one of the more well-known and widely available Costco muffin flavors. People love them because the blueberries are large and succulent. Some confidently call the Blueberry Muffins their favorite flavor, but many others consider it a close second.
How much protein is in 2 egg muffins? ›
Healthy: Two omelet muffins have 14 grams of protein with only 165 calories and under three grams of carbs. Meal Prep: These egg cups are perfect for making ahead whenever you have time, and they freeze and reheat well.
How do you fix muffins that are too dry? ›
LiveStrong explains you can save your slightly overbaked treats by adding back in some moisture. All you have to do is brush the tops of your muffins with a bit of milk before they completely cool. If you really went too far, you can also try steaming your muffins when you're ready to eat them.
How do you make oatmeal less dry? ›
If you're using ½ cup of oats, then use 1 cup of milk and ½ cup of water to cook the oatmeal. If you're looking to make your oatmeal extra creamy, use all plant milk. Bottom line, never cook the oatmeal in just water, it doesn't give great results.
Why is my baked oats dry? ›
Dry baked oats result from using too much oats or not enough liquid. You should find that this recipe yields moist and fluffy oats!
How do you fix dry muffin batter? ›
You can add a little more if the batter seems really thick and dry. Next, try adding a little fat. You don't need much – maybe 2-3 tablespoons of butter – but this will help make the muffins lighter. Butter helps to hold the little air bubbles that expand while the muffins are in the oven and create that airy texture.
