HIGH FIBER
PROTEIN MUFFINS
(GUT-HEALTHY GOODNESS)
Protein
18G
Calories
165
Prep Time
10M
Bake Time
20M
Fiber
8G
Packed with 8g of fiber and 18g of protein per muffin, these gut-healthy powerhouses support digestive health and sustained energy throughout your day. The secret blend of flaxseed, chia seeds, and psyllium husk creates exceptional satiety, while hidden zucchini and carrot add moisture and nutrients without any veggie taste. Perfect for meal prep, these fiber-rich muffins keep you fuller longer and support your wellness goals from the inside out. Get the full Veggie Pack for more sneaky vegetable recipes. All nutrition data is verified using USDA FoodData Central for accuracy.
Get the printable pack
Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
Ingredients
💧 Hydration Adjustment Needed
Total: water or milk to your wet mix
Dry Base
Select Alternative:
Wet Mix
Select Alternative:
💡 Click any ingredient to see alternatives. Hydration adjustments are calculated automatically.
Step-by-Step Instructions
Preheat and Prep
Preheat your oven to 375°F (190°C). Spray a 12-slot muffin tin with non-stick cooking spray. We recommend using a silicone tray for the best "no-stick" release without adding fats.
Mix the Dry Base
Whisk the oat flour, vanilla whey protein, and baking powder in a large bowl. Ensuring these are well-distributed prevents "protein clumps" later.
Wet Ingredients & Blueberries
In a separate bowl, mash the bananas until smooth (use a scale for 300g precision). Stir in the Greek yogurt and egg whites until uniform. Fold the wet mix into the dry mix gently, then carefully fold in the fresh blueberries last—do NOT overmix or the muffins will become gummy and the berries will burst.
The High-Heat Trick
Fill muffin cups 3/4 full. Bake at 375°F for 5 minutes, then (without opening the door) lower the heat to 350°F (175°C) and bake for 13-15 more minutes. This creates the bakery-style domed top.
Troubleshooting Guide
Muffins are Gummy Center
Usually caused by under-baking or using bananas that were too large (excess moisture). Ensure you use exactly 300g of banana mash.
They Didn't Rise (Flat Tops)
Your baking powder might be old, or you over-mixed the batter, which destroys the air bubbles. Fold wet into dry until *just* combined.
Tops Are Sinking
This happens when muffins are removed from the heat too early or the oven door was opened too often. Use a toothpick to check for crumbs.
Too Dry / Rubber Texture
Typical of over-baking whey protein. Try reducing the second stage of baking by 2 minutes, or swap 20g of protein powder for 20g of almond flour.
Substitution Matrix
| Original | Swap With | Macro Impact |
|---|---|---|
| Whey Protein | Casein or Pea Protein | +10% Liquid Required |
| Greek Yogurt | Cottage Cheese (Blended) | Higher Protein + Sodium |
| Oat Flour | Gluten-Free 1-to-1 Blend | Neutral |
| Liquid Egg Whites | 2 Whole Eggs | +10g Fat / +90 Cal |
Nutrition Facts
12 servings per container
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.