I’m sure most of us can agree that there isn’t much better than enjoying a fresh blueberry muffin for breakfast.  Unfortunately, blueberry muffins are often high in fat, calories, and added sugars, making it a food that you probably shouldn’t eat regularly if you want to maintain your waistline and health.  This conundrum is what drove me to come up with a blueberry muffin recipe that I could enjoy routinely and feel good about eating.  

Why A High Protein Blueberry Muffin?

Many of us live fast-paced lives, which often makes a grab-and-go breakfast very appealing if not necessary.  A muffin provides a quick meal that can be eaten quickly in the car, office, or in-between child drop-off.  However, muffins are typically high in simple carbohydrates and sugar.  Therefore, when consumed regularly muffins can add extra calories to your diet, resulting in weight gain¹.  While on the other hand, eating a high protein breakfast has been shown to increase feelings of satiety that leads to weight loss. 

Research tells us that starting your morning with a protein-rich breakfast can impact your hunger hormones over the course of a day which will cause you to feel less hungry and consume fewer calories.^2-4   Furthermore, numerous studies indicate that eating a high protein breakfast can lead to significant weight loss over time, often 15-20 pounds over the course of a year^5-8. 

What Ingredients are in a High Protein Blueberry Muffin? 

• ⅔ cup wheat flour
• ⅔ cup white flour 
• 1 ⅓ cup protein powder (any flavor) 
• 1 teaspoon baking powder
• ½ teaspoon salt
• 1 cup plain non-fat Greek yogurt 
• 2 eggs
• 1 cup unsweetened applesauce (you can also use oil if you prefer) 
• ⅔ cup sugar
• 2 teaspoons vanilla extract
• 2 cups fresh blueberries 

This makes ~12 muffins 

How Do You Make A High Protein Blueberry Muffin?

• Preheat oven to 400 degrees. 
• Spray muffin tins with non-stick cooking spray
• In a large bowl, combine flour, protein powder, baking powder, and salt.
• In a medium-sized bowl, whisk together yogurt, egg, applesauce, sugar, and vanilla
• Pour the wet ingredients into the dry ingredients and stir until combined.
• Fold blueberries into the batter
• Fill each muffin tin nearly to the top with batter
• Bake muffins at 400 for 18-20 minutes or until a toothpick inserted comes out clean

What Is the Nutrition Information For A High Protein Blueberry Muffin?

Nutrition Information 

Serving size: 1 muffin 

Calories: 163

Protein: 13 grams 

Fiber: 1 grams 

Sugar: 15 grams

Saturated Fat: <1 gramg 

Summary 

Eating a breakfast that is high in protein has been shown to promote weight loss.  A traditional blueberry muffin is a delicious way to enjoy breakfast on the run but doesn’t provide much nutritional value.  On the other hand, a blueberry muffin made to be high in protein is a satisfying and convenient way to start your day that can help to promote satiety and weight loss. 

The high-protein blueberry muffin recipe shared in this article offers a tasty breakfast that is high in protein and low in calories.  However, if you prefer to eat something other than a muffin for breakfast, you can always enjoy a high-protein blueberry muffin for dessert. For more high-protein breakfast recipes and satiating and satisfying dessert recipes please reference these Weight Lost Academy recipe guides:

High Protein and Fiber Breakfast Recipe Guide 

9 Tasty Weight-Loss Promoting Desserts

References

1. Sievert, K., Hussain, S. M., Page, M. J., Wang, Y., Hughes, H. J., Malek, M., and Cicuttini, F. M., “Effect of Breakfast on Weight and Energy Intake: Systematic Review and Meta-Analysis of Randomised Controlled Trials,” bmj, (2019): 364.
2. Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C.,” A Randomized, Controlled, Crossover Trial to Assess the Acute Appetitive and Metabolic Effects of Sausage and Egg-Based Convenience Breakfast Meals in Overweight Premenopausal Women,” Nutrition Journal, 14(1) (2015): 1-10.
3. Leidy, H. J., and Racki, E. M. The addition of a Protein-Rich Breakfast and Its Effects on Acute Appetite Control and Food Intake in ‘Breakfast-Skipping’ Adolescents. International Journal of Obesity, 34(7) (2010): 1125-1133.
4.  Meinert, L., Kehlet, U., and Aaslyng, M. D., “Consuming Pork Proteins at Breakfast Reduces the Feeling of Hunger Before Lunch,” Appetite, 59(2) (2012): 201-203.
5. Blom, W. A., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., and Hendriks, H. F., “Effect of a High-Protein Breakfast on the Postprandial Ghrelin Response,” The American Journal of Clinical Nutrition, 83(2) (2006):. 211-220.
6. Leidy, H. J., and Racki, E. M., “The Addition of a Protein-Rich Breakfast and its Effects on Acute Appetite Control and Food Intake in ‘Breakfast-Skipping’ Adolescents,” International Journal of Obesity, 34(7) (2010): 1125-1133.
7. Wang, S., Yang, L., Lu, J., and Mu, Y., High-Protein Breakfast Promotes Weight Loss by Suppressing Subsequent Food Intake and Regulating Appetite Hormones in Obese Chinese Adolescents,” Hormone Research in Pediatrics, 83(1) (2015): 19-25.
8. Vander Wal, J. S., Gupta, A., Khosla, P., and Dhurandhar, N. V., “Egg Breakfast Enhances Weight Loss,” International Journal of Obesity, 32(10) (2008): 1545-1551.