High-Protein Blueberry Greek Yogurt Protein Muffins
A bodybuilding-friendly breakfast muffin packed with 45g+ protein per serving, combining Greek yogurt, egg whites, and soy flour for dense, satisfying texture. Loaded with antioxidant-rich blueberries and designed for maximum muscle-building macros.
32 min627 kcal59g protein91g carbs3g fat
Ingredients
- 234g Greek yogurt, plain, nonfat
- 100g Raw blueberries
- 102g Egg white
- 30g Defatted soy flour
- 60g All-purpose flour
- 4g Granulated sugar
- 50g Raw blueberries
Method
- 1Preheat oven to 375°F (190°C). Lightly coat a standard muffin tin with cooking spray and line with parchment paper if desired.
- 2In a large mixing bowl, combine 234g Greek yogurt (plain, nonfat), 3 egg whites, and 4g granulated sugar. Whisk vigorously for 60-90 seconds until the mixture becomes fluffy and light—the egg whites are your primary leavening agent.
- 3In a separate bowl, whisk together 60g all-purpose flour, 30g defatted soy flour, and 1 tablespoon baking powder (about 10g—substitute with 1.5 tsp if measuring by spoon). Mix until combined with no lumps.
- 4Gently fold the dry ingredients into the wet mixture using a spatula. Do NOT overmix—fold just until you see no streaks of dry flour. The batter should be thick and slightly lumpy.
- 5Add 100g raw blueberries plus 50g additional blueberries (total 150g). Fold them in gently, being careful not to crush them or over-mix the batter. Reserve a few berries for topping.
- 6Divide the batter evenly among 6-7 muffin cups, filling each about 2/3 full. Top each muffin with a few reserved blueberries pressed gently into the batter.
- 7Bake for 20-22 minutes at 375°F, until a toothpick inserted in the center comes out clean or with just a few moist crumbs. The tops should be golden brown and spring back when lightly touched.
- 8Allow muffins to cool in the tin for 5 minutes before transferring to a wire rack. Serve warm or at room temperature. Store in an airtight container for up to 3 days, or freeze for up to 2 weeks.
- 9**Pro Tips:**
- 10- Don't skip vigorously whisking the egg whites and yogurt together—this creates natural leavening
- 11- Keep ingredients cold before mixing for best texture
- 12- This recipe yields 6-7 muffins; each muffin contains approximately 40-45g protein, 25-28g carbs, and 1-2g fat
- 13- Perfect for meal prep: bake a batch on Sunday for the entire week
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