Protein Muffins
Protein Power – By using eggs, whey protein powder AND cottage cheese, one regular-sized muffin contains 13.9 grams of protein. If you use a mini muffin pan, one muffin still has a generous 9.3 grams of protein.
Light & Fluffy – I whip the eggs until they double in volume. This adds air to the batter and makes the muffin crumb light and fluffy.
Moist, not dry – I figured out the IDEAL ratio of protein powder versus wet ingedients, so the muffins texture is SPOT ON. Even after a day in the fridge they are still lovely and moist.
Low Carb – The recipe is gluten-free, sugar free and keto friendly with only 3.3g net carbs per muffin.
Baking With Protein Powder
Adding protein powder to low carb bakes creates a delicate crumb texture that is similar to wheat recipes. I often use small amounts of protein powder in low carb cakes and breads to achieve that finer texture.
Since this is a dedicated protein muffin recipe, I use as much protein powder as possible instead of regular flour (in my case, almond flour).
BUT!! Protein powder isn’t a direct replacement for flour. Especially whey protein absorbs a lot of moisture, and too much can make muffins dry or rubbery.
How I Keep These Muffins Moist
In this recipe, I balance the ½ cup of whey protein with cottage cheese, eggs and butter. Cottage cheese adds moisture as well as extra protein, while the butter keeps the crumb tender.
Ingredients
See the recipe card for full information on ingredients and quantities.
Dry Ingredients
- Almond Flour – I used what we here in the UK call ground almonds. It’s the same as regular almond flour in the US. Reduce by 2 tablespoons if using super-fine almond flour.
- Protein Powder – I used Pulsin unflavoured whey protein powder.
- Sweetener – Any 1:1 sugar substitute will work for muffins. I used an erythritol monk fruit sweetener blend by Lakanto. You could also go for Bocha Sweet or allulose.
- Baking Powder – Always check that baking powder is fresh so the muffins become nice and fluffy.
Wet Ingredients
- Cottage Cheese – Both large curd or small curd cottage cheese are good here. I recommend cottage cheese with a fat content of at least 2%-4% for a moist and rich texture. Fat free cottage cheese is too watery.
- Eggs – I always use large eggs in my recipes, this one included. Make sure they are room temperature. This is important for a good rise.
- Butter – Unsalted, melted and cooled or very, very soft.
- Flavor: Fresh blueberries, lemon and vanilla. Don’t miss out on the lemon zest, it really lifts the taste. Use frozen blueberries straight from frozen rather than thawing them first. Thawed berries are softer and release juice into the batter, which discolors the crumb.
Which Protein Powder is Best?
- Whey Protein Isolate – Recommended. It has a creamy flavor and is what I developed the recipe with. With whey protein, the muffins will have a beautifully fine, fluffy crumb.
- Egg White Protein – tested alternative. Works well in terms of texture, but lacks in flavor. Add another ½ teaspoon of vanilla extract to compensate.
- Pea or Hemp Protein – tested alternatives. Both have a distinctly pulsey / nutty taste, which gives the muffins a rustic “wholemeal” flavor.
Can I use Collagen Protein Powder? – Don’t use this. Collagen makes these muffins too soft. You’d need change the entire recipe and use less wet ingredients.
Instructions
It is simple to make protein muffins. Here are the basic steps.
Scroll down to the recipe card for the detailed method, nutrition details and ingredient amounts.
STEP 1
In a large mixing bowl, or in a food processor, blend the eggs until they are frothy and have doubled in size.
STEP 2
Add the rest of the wet ingredients and continue blending until smooth.
STEP 3
Now, add the dry ingredients and blend briefly until a smooth batter forms.
The batter should be thick and spoonable.
STEP 4
Spoon the muffin batter into a muffin pan that you have lined with either paper cases or silicone cases. (This is a mini muffin pan. A regular muffin pan yields 8 muffins.)
STEP 5
Add the blueberries, pressing some into the batter and leaving some on the top.
STEP 6
Bake the muffins in the preheated oven until golden.
Katrin’s Top Tips
- Whip the eggs properly. Whip for around 2 minutes until the eggs have doubled in volume and the air bubbles are small and sturdy. This makes the crumb texture light and airy.
- Don’t overmix after adding the protein powder. Only mix until smooth. Overmixing can cause the batter to deflate.
- Check batter consistency. It your batter looks noticeably thicker than mine, your protein powder may be more absorbent. This can happen with casein protein powder, for example. Add almond milk by the teaspoon to loosen.
- Test for doneness. Start checking the muffins towards the end of the baking time. The muffins are ready as soon as they are lightly golden around the edges and the top springs back when you press on it.
Don’t be tempted to over-bake. Protein powder muffins become dry when they stay in the oven too long, even if it’s just a few minutes. They continue to firm up as they cool.