I had a bunch of frozen bananas staring at me from my freezer last week, and honestly, I was getting tired of smoothies. That’s when I decided to try these high protein muffins – and let me tell you, they’ve become my new breakfast obsession! My 12-year-old actually asked for the recipe, which never happens with anything remotely healthy.
These aren’t your typical dense protein muffins that taste like cardboard. They’re soft, naturally sweet from the banana, and packed with enough protein to keep you satisfied until lunch. Trust me, I’ve made my share of protein powder disasters, but this recipe actually works for creating delicious high-protein muffins.
Key Takeaways
- These high protein muffins are soft, naturally sweet, and perfect for breakfast or snacks.
- Use frozen bananas, protein powder, Greek yogurt, and almond milk to make the batter.
- Bake at 350°F for 25 minutes; add options like chocolate chips or berries for variety.
- Each muffin contains about 8 grams of protein, making them great post-workout snacks.
- Store in the fridge for 5 days or freeze for up to 3 months for easy meal prep.
Estimated reading time: 6 minutes
Table of contents
High Protein Banana Muffins
Soft, sweet muffins made with protein powder and frozen bananas - perfect for busy mornings and post-workout snacks.
Ingredients
- 50g frozen banana (about 1/2 medium banana)
- 25g protein powder (vanilla or salted caramel work great)
- 17g Greek yogurt (plain or flavored)
- 5ml unsweetened almond milk
- 5ml sugar-free syrup (maple-flavored preferred)
- 2g baking powder
Instructions
- Preheat oven to 350°F and lightly grease a 6-cup muffin tin.
- Microwave frozen banana for 1 minute until soft, then mash into small pieces.
- Mix mashed banana, protein powder, Greek yogurt, almond milk, syrup, and baking powder until smooth.
- Add more almond milk if batter seems too thick.
- Divide batter among muffin cups and add a small drizzle of syrup on top if desired.
- Bake for 25 minutes until golden and a toothpick comes out clean.
Notes
- Use any flavor protein powder - vanilla, chocolate, or salted caramel all work
- Frozen bananas work better than fresh for texture
- Store covered at room temperature for 3 days or freeze up to 3 months
- Double the recipe if feeding a family - they go fast!
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 25Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 1mgSodium: 45mgCarbohydrates: 2gFiber: 1gSugar: 1gProtein: 8g
Nutrition info is an estimate based on typical ingredients and portions - I calculate these to give you a helpful starting point! For specific dietary needs or accurate counts, I recommend double-checking with your favorite nutrition app or talking to a health professional. You can read more about my approach to nutrition info at notetherecipe.com/disclaimer
According to the USDA FoodData Central, bananas provide natural potassium and vitamin B6, making them an excellent addition to protein-packed baked goods.
What You’ll Need
Here’s everything you need for these protein-packed muffins, ideal for baking some nourishing high-protein muffins:
- 50g frozen banana (about half a medium banana)
- 25g protein powder (I love salted caramel, but vanilla works great too)
- 17g Greek yogurt (plain or any flavor you like)
- 5ml unsweetened almond milk
- 5ml sugar-free maple syrup
- 2g baking powder
- Nonstick muffin tin or regular tin with cooking spray
Detailed Cooking Instructions
Time needed: 35 minutes
Simple high protein muffins using frozen banana and protein powder.
- Prep and mash banana
Preheat oven to 350°F. Microwave frozen banana for 1 minute until soft, then mash into small pieces.
- Mix wet ingredients
In a bowl, combine mashed banana with protein powder, Greek yogurt, almond milk, and sugar-free syrup.
- Add baking powder
Mix in baking powder until smooth. Add more almond milk if batter seems too thick.
- Fill and bake
Divide batter among 6 muffin cups. Optional: drizzle syrup on top. Bake 25 minutes until golden.
Tips & Tricks
- Frozen bananas work better than fresh – they break down easier and create a moister texture when making high protein muffins.
- Don’t overmix the batter. I learned this the hard way when my first batch turned out tough!
- Any flavor protein powder works, but avoid unflavored – these need that sweetness.
- If your batter looks too thick, add almond milk one teaspoon at a time.
- Make a double batch and freeze half – they reheat beautifully in the microwave for 30 seconds.
- For a fun Halloween twist, try making these into spooky treats like my easy ghost cake recipe – same healthy approach, different shape!
- The Mayo Clinic recommends spreading protein intake throughout the day rather than consuming it all at once – these muffins make it easy to get 15-30 grams of protein at breakfast.
You Might Also Like
Frequently Asked Questions
Fresh banana works, but frozen creates a better texture and breaks down more easily when mashed.
Each muffin contains about 8 grams of protein, making them perfect for breakfast or post-workout snacks.
Yes! Use dairy-free protein powder and plant-based yogurt like coconut or almond yogurt.
Store at room temperature for 3 days or freeze for up to 3 months. They taste great reheated!
Variations & Add-Ins
- Chocolate chip version: Add 1 tablespoon mini chocolate chips for the kids (mine love this!)
- Berry twist: Fold in a handful of frozen blueberries before baking to transform them into berry high protein muffins.
- Cinnamon spice: Add 1/4 teaspoon cinnamon and a pinch of nutmeg
- Peanut butter protein: Use peanut butter flavored protein powder and add 1 teaspoon natural peanut butter
- Low carb version: Skip the banana and use 2 tablespoons mashed avocado instead for a low-carb muffin option.
- Make them part of a balanced meal prep – I often pair these with my crispy air fryer zucchini fries for a complete protein and veggie combo.
Dietary Notes
| Diet | Friendly? | Adjustments |
|---|---|---|
| Gluten-Free | Yes | Ensure protein powder is certified gluten-free |
| Dairy-Free | Yes | Use plant-based yogurt and dairy-free protein powder |
| Vegan | Yes | Choose plant protein powder and non-dairy yogurt |
| Keto | No | Try the avocado version and use keto-friendly sweetener |
| Nut-Free | Yes | Use oat milk instead of almond milk |
Storage, Freezing & Reheating
- Fridge: Store covered up to 5 days – they actually taste better the next day!
- Freezer: Wrap individually and freeze up to 3 months – perfect for meal prep.
- Thawing: Leave at room temperature for 30 minutes or microwave from frozen.
- Reheat: Microwave for 20-30 seconds or warm in 300°F oven for 5 minutes.
- I make a double batch every Sunday and my kids grab them all week for breakfast!
Save This Recipe for Later
These high protein muffins have become a weekly staple in our house, just like my strawberry pretzel salad is for potlucks – I hope your family loves them as much as we do! Save this recipe for your next meal prep session.
Pin it here