High-Protein Banana Muffins
Per serving (1 muffin)
How I calculate this → Protein calculator →
4g of protein per 100 calories, more than 2 of the other 11 breakfast recipes here.
This is the same idea as banana bread, just portioned into muffins instead of a loaf, which matters more than it sounds like it should. A muffin is grab-and-go in a way a slice of bread cut from a loaf never quite is. I bake these hot and fast for the first few minutes, then drop the temperature, which is what gives them a real domed top instead of a flat one. I usually make a batch of these specifically for the freezer. Thirty seconds or so in the microwave makes them an easy breakfast when I don't have time to make anything in the morning.
Why you'll love this
- Same base as the banana bread, just portioned for grab-and-go mornings
- A hot start and a temperature drop partway through gives these a real domed top
- 12 muffins per batch, and they hold up well in the freezer
Recipe
High-Protein Banana Muffins
Ingredients
Instructions
- Preheat the oven to 375°F. Line a 12-cup muffin tin with paper liners or grease well.
- In a large bowl, mash the bananas. Whisk in the Greek yogurt, eggs, honey, and vanilla until combined.
- In a separate bowl, whisk the flour, protein powder, baking powder, baking soda, salt, and cinnamon.
- Add the dry ingredients to the wet ingredients and fold together just until no streaks of flour remain.
- Divide the batter evenly among the muffin cups, filling each about three-quarters full.
- Bake at 375°F for 5 minutes, then, without opening the oven, lower the temperature to 350°F and continue baking for 15 to 17 minutes, until a toothpick inserted in the center comes out clean.
- Let the muffins cool in the tin for 5 minutes before transferring to a wire rack.
Equipment
- Muffin tin
- Muffin liners
Notes
- I start these at a higher temperature and drop it partway through. The initial blast of heat is what gives the tops a real dome instead of baking flat.
- I whisk the protein powder into the dry ingredients, never straight into the wet mixture. It's the most reliable way to avoid dense, chalky pockets in the finished muffin.
- Protein numbers assume a typical whey scoop, about 25g of protein per scoop. Protein powders vary by brand and type, and plant-based powders often run closer to 20g a scoop, so check your label: every 5g less protein per scoop takes less than half a gram off each muffin, since one scoop is spread across all 12.
- Protein powder dries out baked goods quickly, so I start checking a few minutes before the low end of the bake time. Whey and plant-based powders don't swap one-for-one without adjusting the liquid.
Nutrition (per serving)
| Calories | 145 |
|---|---|
| Protein | 6g |
| Carbs | 28g |
| Fat | 1g |
| Fiber | 1g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Bananas: FDC #173944 (Bananas, raw), 3 large = 408g (FDC: 1 large = 136g).
- Greek yogurt (nonfat): FDC #170894, 1/2 cup = 113g (Fage Total 0% label: 3/4 cup = 170g).
- Eggs: FDC #171287 (Egg, whole, raw, fresh), 2 large = 100g.
- Honey: FDC #169640, 1/3 cup = 113g (FDC: 1 cup = 339g). Maple syrup instead (FDC #169661, 1/3 cup = 105g) is about 45 kcal lower for the batch.
- Vanilla extract: FDC #173471, 1 tsp = 4.2g.
- All-purpose flour: FDC #168894 (Wheat flour, white, all-purpose, enriched, bleached), 1.5 cups = 187.5g (FDC: 1 cup = 125g).
- Protein powder: FDC #173180 (Beverages, Protein powder whey based), 1 scoop x 32g (FDC measure 1/3 cup = 32g), 25g protein / 113 kcal per scoop. Generic value: scoop sizes and formulas vary by brand, so swap in your product's label numbers and recompute.
- Baking powder: FDC #172803 (double-acting), 1 tsp = 4.6g. Baking soda and salt not counted (no macros).
- Cinnamon: FDC #171320 (Spices, cinnamon, ground), 1/2 tsp = 1.3g.
- Batch totals: 73.3g protein, 1,729 kcal, 13.7g fat, 338.8g carb, 17.6g fiber; divided by 12.
Storage
Store at room temperature in an airtight container for up to 3 days, refrigerate for up to a week, or freeze individually wrapped for up to 3 months.
FAQ
Can I make these without protein powder?
Yes. Leave it out and add an extra 1/4 cup of flour in its place to keep the batter from being too wet.
Why did my muffins sink in the middle?
Usually an under-bake or opening the oven door too early, which lets the temperature drop before the structure has set. Check with a toothpick rather than judging by time alone.
Can I add mix-ins?
Yes. Fold in about 1/2 cup of chocolate chips, walnuts, or blueberries along with the dry ingredients.
Looking for more breakfast ideas: the high-protein banana bread uses the same base in loaf form instead of muffins.
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