🫐💪 The BEST High Protein Blueberry Muffins made with whole grains, Greek yogurt, and blueberries. Mediterranean Diet friendly ❤️, easy to freeze, and perfect for meal prep 🥣.
Jump to:
- Why You're Going to Love these Muffins
- Nutrition Scorecard: Why These High Protein Blueberry Muffins Are a Mediterranean Diet Win
- Why These Muffins Are a Mediterranean Diet for Real Life Win
- Ingredients
- Ingredient Tip
- Equipment
- Instructions
- Top Tip
- FAQ
- Recipe Variations
- Storage
- Other Protein Muffin Recipes
- Other Protein Breakfast Recipes
- 📖 Recipe
Why You're Going to Love these Muffins
My family LOVES muffins. Seriously. I bake so.many.muffins. And guess what we are always out of? You got it! These High Protein Blueberry Muffins disappear almost as quickly as they come out of the oven.
Between the jammy blueberries and the lightly sweetened vanilla cake like texture, what's not to love?
Even better, these muffins are a Mediterranean Diet win. (New to the Mediterranean pattern of eating? Check out my Mediterranean Diet for Beginners guide!) They're packed with whole grains and antioxidants from the blueberries. The higher protein and fiber content will keep you fuller longer than a typical muffin, making them a great option for breakfast, snacks, and meal prep.
Plus, they freeze like a dream! I like to make a double batch and stash half in the freezer for when we're low on snacks or need a quick breakfast.
If your family likes muffins as much as mine does, check out these other muffin recipes:
If it's breakfast recipes you're after, start with my breakfast guide and then check out these other blueberry and protein recipes. You're in for a treat!
- High Protein Yogurt Bowl with Blueberries (24 grams protein)
- Easy Mediterranean Diet Blueberry Protein Pancakes (13 grams protein)
- Easy Mediterranean Diet Pumpkin Pancakes (15 grams protein)
- Mediterranean Diet Breakfast Smoothie Recipe (16 grams protein)
These recipes aren't just high in protein. Every recipe I create is rooted in the evidence-based Mediterranean Diet, a pattern of eating that supports heart health, healthy cholesterol levels, and long term wellness.
Enjoy!
Nutrition Scorecard: Why These High Protein Blueberry Muffins Are a Mediterranean Diet Win
Compared to popular blueberry muffin recipes, these High Protein Blueberry Muffins provide more than three times the protein, four times the fiber, and about 80% less saturated fat.
This recipe has more of what supports long term health:
✅ 14 grams of protein per serving
✅ Whole grains for lasting energy
✅ Heart healthy fats
✅ Fiber to help keep you satisfied
✅ Antioxidants from blueberries that help prevent cell damage which can contribute to chronic diseases
✅ Three Mediterranean Diet pillars in every bite: whole grains, heart healthy fats from Extra Virgin Olive Oil, and fruit from nutrient rich blueberries
And less of what can work against your health goals:
✅ Significantly less added sugar than many traditional recipes
✅ Less unhealthy saturated fat
✅ No refined grains
Why These Muffins Are a Mediterranean Diet for Real Life Win
These muffins are a quick and easy staple in my house. I love that the Kodiak mix cuts down on prep while still using familiar, wholesome ingredients. Everything in this recipe is a pantry or refrigerator staple at our house, which means I can mix up a batch whenever we need an after school snack, a quick breakfast, or something extra for breakfast for dinner nights.
They're also easy enough for my kids to make on their own, which is a bonus. We typically make a double batch and stash the extras in the freezer for meal prep and busy mornings. Although, my kids and husband usually find them before I get a chance to eat them!
Ingredients
Jump to Recipe- Kodiak Buttermilk Power Cakes Flapjack & Waffle Mix
- Brown sugar
- Baking powder
- Baking soda
- Kosher Salt
- Non-fat or soy milk
- Pure vanilla extract
- Extra Virgin Olive Oil
- Egg whites
- Plain non-fat Greek yogurt
- Blueberries (fresh or frozen)
Ingredient Tip
Many grocery stores, including Kroger and Aldi, now carry their own protein pancake mixes that can be used in place of Kodiak. If you shop at Costco, however, I typically find Kodiak mix to be the better value.
If you substitute another brand, take a quick look at the ingredient list. Ideally, the first ingredients should be whole grains. For example, Kodiak's first two ingredients are 100% whole grain wheat flour and 100% whole grain oat flour.
You'll also want to avoid products containing partially hydrogenated oils, which is another name for trans fats. Even small amounts of trans fats can increase your risk of heart disease, making them a poor fit for the Mediterranean Diet.
Equipment
- Muffin Tin
- Muffin Liners - I prefer If You Care baking cups. They are PFAS free and work great!
- Mixing Bowl
- Whisk
- Slotted Spoon
Instructions
Whisk together dry ingredients.
Add eggs to a separate mixing bowl. Remove yolks.
Add the remaining wet ingredients.
Stir wet ingredients until smooth.
Gently mix the dry ingredients into the wet.
Rinse Blueberries + pat dry.
Skip this step if using frozen blueberries.
Coat the blueberries with Kodiak mix.
Fold the blueberries into the
Fill muffin liners and bake
Bake 16 minutes at 375.
Enjoy!
Top Tip
Be careful not to overmix the batter or you'll end up with dense muffins. The batter should be thick, and a few lumps are okay. Mix just until the ingredients are combined for soft, tender muffins every time. 🫐🧁💙
FAQ
YES! No need to defrost the blueberries or rinse them. Just coat them with the Kodiak mix before adding them to the batter.
Yes. These muffins contain several Mediterranean Diet staples, including whole grains, fruit, heart healthy fats from extra virgin olive oil, and protein from plant sources.
Compared to many popular blueberry muffin recipes, these muffins provide more than three times the protein, four times the fiber, and about 80% less saturated fat. They also have significantly less added sugar and are made with nutrient dense whole grains rather than refined grains.
One serving (2 muffins) contains 14 grams of protein, making them a satisfying breakfast or snack.
Yes. These muffins are perfect for meal prep because they freeze well, defrost fast, travel easily, and make a quick breakfast or snack throughout the week.
Recipe Variations
- Blueberry Almond Muffins: Add ½ cup sliced almonds for crunch and nutty flavor.
- Chocolate Blueberry Muffins: Mix in ½ cup of chocolate chips with the blueberries.
Storage
You can store these muffins in an air tight container for up to 3 days. These blueberry muffins also freeze well for up to 3 months. To thaw, set it out at room temperature for a couple of hours, or pop it in the microwave on defrost for about 30 seconds.
Other Protein Muffin Recipes
Other Protein Breakfast Recipes
📖 Recipe
Ingredients
Dry Ingredients
- 2 cups Kodiak Buttermilk Power Cakes + 1 tablespoon reserved for coating blueberries
- ¼ cup brown sugar
- 1 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon kosher salt
Wet Ingredients
- 1 cup non-fat milk or soy milk
- 2 teaspoons pure vanilla extract
- ¼ cup extra virgin olive oil
- 2 egg whites
- ½ cup plain non-fat Greek yogurt
Mix-Ins
- 1.5 cups blueberries (Fresh or frozen. If frozen do not defrost.)
Instructions
Step 1: Preheat the Oven
- Preheat your oven to 375°F.
Step 2: Prepare the Muffin Tin
- Line a 12 cup muffin tin with baking cups. I prefer If You Care baking cups.
Step 3: Mix the Dry Ingredients
- In a large bowl, whisk together:
- 2 cups Kodiak mix
- ¼ cup brown sugar
- 1 ½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
Step 4: Mix the Wet Ingredients
- In a separate bowl, add the 2 egg whites first. If you're using whole eggs, separate the yolks before adding any of the other wet ingredients. I like to use a slotted spoon to scoop up the yolk and gently separate it from the whites. Be sure to separate each egg individually so you don't accidentally get yolk into the entire batch. Then add:
- 1 cup non-fat milk or soy milk
- 2 teaspoons pure vanilla extract
- ¼ cup extra virgin olive oil
- ½ cup plain non-fat Greek yogurt
- Whisk until the yogurt lumps are gone and the mixture is smooth.
Step 5: Prepare the Blueberries
- If using fresh, rinse the blueberries and gently pat them dry. Toss them with the reserved 1 tablespoon of Kodiak mix. This helps prevent the blueberries from sinking to the bottom of the muffins. If using frozen, do not rinse. Just add the Kodiak mix.
Step 6: Combine the Batter
- Add the wet ingredients to the dry ingredients and stir just until combined. Gently fold in the blueberries.
- Be careful not to overmix the batter or you'll end up with dense muffins.
Step 7: Fill the Muffin Cups
- Using a ¼ cup scoop or measuring cup, divide the batter evenly among the prepared muffin cups.
Step 8: Bake
- Bake for 16 minutes, or until a toothpick inserted into the center comes out clean.
- Allow the muffins to cool slightly before serving.
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