30G+ PROTEIN
BANANA MUFFINS
Protein
31.4G
Calories
98
Prep Time
15M
Bake Time
22M
A technical breakthrough in protein baking—this formula pushes past 30g of protein per muffin using an optimized blend of isolated whey, casein, and ultra-filtered Greek yogurt. Most recipes fall apart at these protein levels, but we've engineered the hydration ratios to maintain a genuinely enjoyable texture. This is the recipe for serious athletes and lifters who track every gram and need maximum fuel in minimum volume. Each muffin delivers more protein than most meals, in a portable format that travels anywhere.
WHY THIS WORKS (THE SCIENCE)
To reach 30g of protein in a single muffin without using a "jumbo" tray that would inflate calories, we focus on protein density. Standard flour is replaced with a blend of oat flour and protein isolate.
- Secret 1: Casein/Whey Blend: Whey alone dries out. Casein adds moisture and structural integrity.
- Secret 2: Egg White Overload: We use 200g of liquid egg whites to provide clean protein and lift without the fat of 4 whole yolks.
INGREDIENTS
Hydration Adjustment Required
Add of extra liquid to ensure proper texture.
This ingredient is essential for structural integrity and cannot be swapped.
INSTRUCTIONS
Preheat and Prep
Preheat your oven to 375°F (190°C). Use a jumbo muffin tin and spray liberally with non-stick coconut oil. Don't use paper liners for high-protein muffins; they tend to stick.
Mix Wet Ingredients
In a large bowl, mash the bananas until smooth. Whisk in the liquid egg whites, Greek yogurt, and any sweeteners. Use a hand mixer to ensure there are no yogurt clumps.
Incorporate Dry Base
Sift in the protein powder, oat flour, and baking powder. Gently fold the dry ingredients into the wet. Do not overmix. Overmixing protein-dense batters makes them rubbery.
The High-Heat Bake
Fill the jumbo muffin cups to the brim. Bake at 375°F for 5 minutes, then lower the heat to 325°F (165°C) for the remaining 15-17 minutes.
Troubleshooting
Muffins are gummy or sink in the center?
Likely overmixed or the oven temperature wasn't consistent. High protein batter needs that initial 375°F blast to set the structure before the long bake.
The texture is too dry?
You likely used 100% Whey. Switch to a Whey/Casein blend. Casein absorbs liquid differently, keeping it moist.
Nutrition Facts
Per 1 Serving (140g)
Amount Per Serving
Calories
% Daily Value*
Total Fat
Total Carbohydrate
Dietary Fiber
Protein
* 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.