High-Protein Blueberry Muffins

Anyone who knows me knows I love pastries. When I made muffins with nutrients, I know I can enjoy myself and fuel my body at the same time. I propose making this four-ingredient blueberry muffin recipe. Easy, yummy, and high in protein! About 50 calories each. I like to think they make a great breakfast or post work-out snack.

‍1. Bananas: Natural Sweetness

Mashed ripe bananas provide moisture and natural sweetener. They also deliver potassium and prebiotic fiber to support hydration, nerve function, and gut health.

2. Egg Whites: Lean Protein

One cup of egg whites offers high-quality protein with virtually no fat. Protein helps stabilize blood sugar, support muscle repair, and improve satiety between meals. Making these muffins a smart choice in a structured eating plan.

3. Natural Peanut Butter: Healthy Fats

Just one cup of natural peanut butter adds richness, healthy monounsaturated fats, and additional protein. These fats help slow digestion, creating a steadier release of energy and helping you stay full longer.

4. Blueberries: Antioxidants

Blueberries bring flavor, color, and powerful antioxidants such as anthocyanins. They support cognitive health, blood sugar control, and recovery from physical stress. And they add minimal calories!

How to Make Them

• Mash 2 ripe bananas
• Add 1 cup egg whites, 1 cup natural peanut butter, and 1 cup blueberries
• Optional: a splash of vanilla
• Divide into a muffin tray
• Bake at 375°F for 35–45 minutes

At roughly 50 calories per muffin, you can enjoy several without derailing your nutrition goals.

For More Recipes

Check out my new book The Carb Reset (it's filled with practical, nutrient-forward meals designed to support your health goals).