Blueberry Protein Muffins

by Kristine on December 29, 2011

in Breads, Muffins, Cookies, Gluten Free, Kid Friendly, Recipes, Snacks

This recipe is a re-vamp of my other Blueberry Muffin recipe.  I think the texture of this new version is better, and the berries don’t sink to the bottom. Its also made with oat flour instead of spelt flour.  I’ve been making these every week or two and having them around for healthy snacks.  You can’t even tell there is protein in there!

Blueberry Protein Muffins

Makes 12 muffins

1 1/2 cups oat flour
3 x 30 gram scoops of whey protein, vanilla
1 tsp baking soda
1/2 tsp baking powder
1/2 cup Krisda stevia baking formula (or 12 packets of stevia)
pinch sea salt
3 egg whites (1/4 cup + 2 Tbsp carton kind)
2/3 cup unsweetened applesauce (2 snack packs)
3/4 cup blueberries (I used frozen)

Note: If you use packets of stevia versus a baking formula, you may want to add 2 Tbsp of ground flax to the dry ingredients. Baking stevia has fiber added to it, so it thickens up the batter a bit. If you don’t do this, you may just find the berries sink a little more to the bottom if the batter isn’t thick enough.

Preheat the oven to 350 degrees F. In a large bowl, mix together all the dry ingredients.  Add in all the wet ingredients (except blueberries) and mix well.  Lastly, fold in the blueberries. Mist a muffin pan with oil, and fill each 3/4 full with the batter.  Bake for 12-13 minutes or until just firm on top and a toothpick comes clean.  Careful not to overbake, or they will be try.

Store in an airtight container in the fridge.  To make them taste fresh out of the oven again, microwave each muffin for 15-20 seconds.

Nutrition (per muffin)   Calories: 114   Fat: 1.4 g   Carbs: 18 g   Fiber: 3.1 g   Sugars: 3.4 g   Sodium: 138 mg   Protein: 8.4 g

Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
Kristine
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  • Liam

    Let me just start off by saying, I’ve been trying a whole bunch of different protein recipes that I found on the internet and I must say yours are by far the best so THANKS for sharing them. =)

    I just made these are they were incredibly tasty and guilt free, however they came out a bit dry (even though I only had them in the oven for 10 minutes and put them in a cooling rack right after). I did substitute honey for the stevia, but I thought if anything it should add to the moisture.

    Any tips how to make it more moist? I thought of just reducing the oat flour next time, but not sure if this is the best way. Btw, I make my own oat flour by putting Quaker 100% wholegrain oats into a food processor for a few minutes until fine like flour and then sifting them into a mixing bowl (as they don’t sell oat flour here)

    • http://www.busybuthealthy.com Kristine Fretwell

      Hi Liam, thanks for your great comment! The problem in working with protein powder is it always makes the end result a touch dry. Unfortunately, its hard to get away from that, and its a fine balance of adding lots of moisture, but not making it too runny or all the berries will sink to the bottom and be mush or else the muffin won’t turn out altogether. My other blueberry muffin recipe is fantastic and it doesn’t contain whey, but lots of greek yogurt (link here: http://www.busybuthealthy.com/best-ever-blueberry-muffins/ ). Those have just over 3 g of protein, and these have just over 8 g. So they aren’t nearly as high, but eliminating the whey protein takes away the hint of dryness. My only other suggestion to this recipe that I want to try in the future is using whole eggs or some other sort of fat. The extra fat might add that bit of moisture needed to offset the dryness created by the protein. Heating them right before you eat them also temporarily gets rid of that dryness too. These are definitely best when warm vs. right out of the fridge.

      • Liam

        Thanks so much for that detailed explanation. Interesting to learn that the protein powder contributes to the dryness, but I will try using the whole egg and see how they go. The fat content in these are incredibly low anyway, so a bit of yolk won’t hurt =)

        I’m making your trail mix protein granola bars tonight for tomorrow’s snack, and I had your triple chocolate protein bars the whole week last week. They’ve really helped give me that balance of getting enough protein to complement my daily gym sessions, low GI and low sugar to give me the right amount of energy consistently through the day and still be tasty enough to make me feel like I’m indulging!

        Thanks again!

        • http://www.busybuthealthy.com Kristine Fretwell

          Awesome! Glad you’re liking the recipes! If you try the whole eggs I’d love if you reported back and let me know how it goes! I agree, its very low fat, so a bit of fat most definitely won’t hurt the overall calorie count.

          • Liam

            Thought I would mention I made this again yesterday with 2 whole eggs and 1 egg white and the moisture was perfect! I also made sure that I sifted all the dry ingredients together and also only mixed the wet ingredients just enough (not to overmix). The fat content per muffin became 2g with the added yolks, so still very low but the different in texture is worth it!

            I also doubled the amount of blueberries to get more of a blueberry flavour from the muffins. Yum!

            In my third go at this I might try adding a tsp of vanilla and maybe a little bit of grated nutmeg on top to enhance the flavour without affecting the nutritional content. =)

          • http://www.busybuthealthy.com Kristine Fretwell

            Awesome! Thanks for letting me know! I might just do that next time and adjust the recipe. Thanks!

  • Lai

    My husband is very upset that I put the whey protein in the muffins and feed them to the kids. Are kids too small for whey protein?

    • http://www.busybuthealthy.com Kristine Fretwell

      Kids aren’t too small for whey protein. I’ve been giving it to Sienna since she was like 2 years old. Maybe more the concern is the sweeteners in the protein? Personally, I avoid whey with artificial sweeteners for her. I use one sweetened with stevia, or you could always use unflavored. Most kids actually need a bit more protein in their diet. My daughter especially as she doesn’t like meat or cheese, so her only real source of protein is nut butters, tofu & yogurt.

  • Trish _

    I thought protein powder lost something when heated over 130 degrees…do you know if this is the case? These look and sound amazing.

    • http://www.busybuthealthy.com Kristine Fretwell

      It doesn’t lose anything, but it does get denatured, which means that the structure of the whey starts to unfold (breaking of weak bonds within the structure). The most noticeable effect is that it becomes much more “stiff”, so you can tell the texture is different when its cooked versus raw. However, the protein itself is not destroyed – if you put in 30g of protein, you get 30g out.

  • Siewwei Chaw

    Hi may I know is it alright if I substitute the stevia baking formula with honey?

    • http://www.busybuthealthy.com Kristine Fretwell

      You can try it. I haven’t tested it though, so I can’t guarantee you’ll get the same result.

  • Melanie

    Can you use Splenda instead of Stevia?

    • http://www.busybuthealthy.com Kristine Fretwell

      Yes, you could use Splenda if you wish 🙂
      Kristine Fretwell, Busy But Healthy, http://www.busybuthealthy.com

  • Misty

    These are DELICIOUS!

    • http://www.busybuthealthy.com Kristine Fretwell

      Thanks Misty! So glad you like them!! 🙂
      Kristine Fretwell, Busy But Healthy, http://www.busybuthealthy.com

  • http://theguiltlesslife.wordpress.com/ Anna @ The Guiltless Life

    Ooh these sound great – love the hidden protein (I’m always looking for ways to sneak protein into my diet!) and I have the NuNaturals stevia baking formula that would hopefully work just as well. Thanks Kristine! x

    • http://www.busybuthealthy.com Kristine Fretwell

      Awesome! Yes, the NuNaturals will work great. The Krisda baking formula and the NuNaturals are very similar, I’ve used both 🙂 Happy Baking!

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