Healthy Oatmeal Protein Muffins (Low Calorie)

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These Oatmeal Protein Muffins are perfect for healthy breakfasts and meal prep. Made with Greek yogurt and no oil, they’re so moist and delicious that you won’t believe they’re good for you. Have fun experimenting with mix-ins!

Looking for nutritious breakfast ideas? Pair these protein oat muffins with a bowl of Greek yogurt or a vanilla protein shake and fresh fruit. If you slice and slather them with peanut butter, they’ll taste like dessert.

Meal prep breakfast muffins

As August winds down, I can’t help but shift my focus to Fall. For many of us, that means heading back to work, while some of you might be gearing up for school or university. And with that comes the return of those packed days, trying to balance the office, workouts, and family life all at once.

The main struggle for me is breakfast. After my early workout, I need something filling and satisfying to give me energy for the day. But still, it must be quick and handy.

Since I had a big bag of rolled oats sitting in the pantry, I decided to bake a batch of high protein breakfast oat muffins. They turned out to be the perfect swap for protein oatmeal or cottage cheese pancakes. Easy to grab, filling, and packed with nutrition to start the day right.

Why you will love this recipe

• Easy with simple ingredients – You’ll need just a handful of pantry staples such as rolled oats, Greek yogurt and protein powder.
• Packed with nutrients – These oat muffins are an excellent source of complete protein, fiber and nutrients like calcium (thanks Greek yogurt!).
• Perfect for meal prepping – Make a large batch on Sunday and you’ll get a bunch of high protein breakfasts or snacks for the week. They store and freeze very well!
• Customizable with mix-ins – Add some chocolate chips, chopped walnuts, almonds, raisins, or cranberries. They’ll boost both taste and texture.

Ingredients

Here’s a list of all the ingredients you’ll need, along with details and replacement options. You can find the precise quantities in the recipe card at the bottom.

• Egg – A large egg helps bind the batter while enriching the flavors. If vegan, you can swap it for a flaxseed egg.
• Greek yogurt – The key for moist protein muffins with oats, it adds moisture and a punch of protein. I used 2% fat Greek yogurt but also nonfat or full fat works. As an alternative, use whipped cottage cheese or vegan options like soy yogurt.
• Banana – It adds natural sweetness, flavor and moisture. If you prefer, replace banana with unsweetened applesauce or pumpkin puree.
• Oat flour – If necessary, ensure it is gluten-free. Great alternatives are almond flour, spelt flour, or whole-wheat flour.
• Rolled oats – For a chewy texture, I recommend old fashioned rolled oats. Quick oats will also work, but steel-cut oats won’t.
• Protein powder – For moister muffins, I recommend vegan protein powder and casein. Vanilla flavor tastes best. If you don’t have protein powder, swap it for more oat flour or almond flour.
• Maple syrup – It adds sweetness without refined sugars. You can replace it with honey, agave or date syrup.
• Milk of choice – I used unsweetened almond milk, it’s low calorie and perfect for baking. But any dairy or nondairy milk will also work.
• Baking powder – It helps the muffins rise and get fluffy.
• Flavors – A pinch of salt balances the sweetness, vanilla extract and ground cinnamon add depth of flavor.

Customization ideas

• Mix-ins – Stir in the protein oatmeal batter dark chocolate chips, chopped walnuts, pecans, pumpkin seeds, raisins or cranberries.
• Fruits – Mix in blueberries, raisins, mulberries, chopped strawberries or sweet dices of apple.
• Chocolate – Chocolate lover? Substitute ¼ cup (25 g) of oat flour with cocoa powder and use chocolate flavored protein powder. You may also stir in a handful of chocolate chips or chunks.
• Protein powder flavor – I like vanilla, but you are feel free to use any flavor you’d like. Chocolate, brownie, peanut butter, or cinnamon crunch are all delicious.
• No banana – For oatmeal protein muffins without banana, swap it for ½ cup (120 g) of unsweetened applesauce or pumpkin puree.

How to make oatmeal protein muffins

Step 1 – Combine wet ingredients. In a large bowl, mash the banana then combine with Greek yogurt, egg, maple syrup, vanilla extract, ground cinnamon and a pinch of salt. Stir well until you get a smooth mixture free or lumps.

Step 2 – Add dry ingredients. Add into the wet mixture oat flour, rolled oats, protein powder and baking powder. 

Step 3 – Mix. Stir the ingredients together while pouring in the milk gradually. Start with about 3 tbsp (45 ml) and add as much as ⅓ cup (80 ml) of milk until the batter becomes smooth. This depends on protein powder used.

Step 4 – Bake. Fill ⅔ of each muffin liner with the batter and bake in hot oven at 350°F (180°C) for 20 to 25 minutes. Do not overbake them. They are ready when a toothpick inserted into the center comes out clean.

Step 5 – Let cool. Remove the muffins from the oven and let cool over a baking rack for about 15 minutes.

How to store and freeze muffins

Allow the muffins to cool completely to room temperature before storing or freezing.  Once cooled, place them in an airtight container or pack in ziplock bags. At room temperature they stay moist for up to 2 days. In the fridge, they will last for a maximum of 4 days.

To freeze, place them in a freezer-safe container or in zipper bags and freeze for up to 3 months. Wrapping each into aluminum foil or plastic wrap will help keep the humidity away.

Meal prep tip – These protein oatmeal muffins are perfect for make-ahead breakfasts and snacks. If meal prepping, I recommend doubling this recipe so you have cupcakes for a while. 

Frequently asked questions

Are these muffins healthy?

It really depends on what you mean by “healthy.” But yes, these cupcakes are definitely a more nutritious option compared to regular ones. They’re packed with protein, full of fiber from the oats, and provide extra nutrients like calcium from the Greek yogurt. On top of that, they’re lower in calories, naturally gluten-free, oil-free, and made without refined sugar.

What’s the best protein powder?

Vegan protein powder or casein work best because they keep muffins moist and soft. Whey protein, especially whey isolate, often dries out when baked, so if that is your only option, lower the oven temperature or try a whey and casein blend. Collagen and egg white protein powders do not hold up well and usually make the muffins dense and chewy.

Can I skip the protein powder?

Yes, you can replace it with more oat flour or almond flour. The muffins will still be fairly high in protein thanks to Greek yogurt.

Are these protein oat muffins gluten-free?

Yes, if you use certified gluten-free rolled oats and oat flour. Make sure to also choose a gluten-free protein powder like casein, soy or pea protein.

More high protein breakfast muffins

If you try this recipe, make sure to leave a 💌 comment and ⭐️ star rating down below letting me know how you liked it. I love hearing from you!

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• Preheat the oven to 350°F (180°C) and prepare a muffin mold with muffin liners. Make sure you grease the liners to prevent the cupcakes from sticking.

• In a large bowl, mash the banana then combine with Greek yogurt, egg, maple syrup, vanilla extract, ground cinnamon and a pinch of salt.

• Stir well until you get a smooth mixture free or lumps.

• Add into the wet mixture oat flour, rolled oats, protein powder and baking powder.

• Stir the ingredients together while pouring in the milk gradually. Start with about 3 tbsp (45 ml) and add as much as ⅓ cup (80 ml) of milk until the batter becomes smooth, but not too liquid. This depends on protein powder used.

• If desired, add your favorite mix-ins like chocolate chips or chopped walnuts.

• Fill ⅔ of each muffin liner with the batter and bake in hot oven for 20 to 25 minutes. Do not overbake them. They are ready when a toothpick inserted into the center comes out clean.

• Remove your protein oatmeal muffins from the oven and let cool over a baking rack for about 15 minutes.

• Protein powder choice: For a moist and fluffy texture, use vegan protein powder, casein or whey-casein blends. Whey (especially whey isolate) will dry out.
• Milk quantity: The amount of milk depends on the type of protein powder you use. Casein and vegan protein powder will require more milk (about 80 ml or 1/3 cup) than whey (about 45 ml or 3 tbsp).
• Storage directions: Store in an airtight container up to 4 days in the fridge or freeze individually for up to 3 months. 
• Nutritional values per muffin: 121 kcal |10.1 g protein | 17 g carbs | 2.6 g fat. Precise values may vary based on your exact ingredients and mix-ins.

Serving: 1 muffin | Calories: 121kcal | Carbohydrates: 17g | Protein: 10.1g | Fat: 2.6g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.4g | Trans Fat: 0.003g | Cholesterol: 23.2mg | Sodium: 127.1mg | Potassium: 140mg | Fiber: 1.5g | Sugar: 7.6g | Vitamin A: 40.3IU | Vitamin C: 0.8mg | Calcium: 93.2mg | Iron: 1mg