Easy High-Protein Blueberry Banana Bread Muffins (64g Protein Batch)

Easy High-Protein Blueberry Banana Bread Muffins (64g Protein Batch)

Stop settling for dry, sugary bakery pastries that blow your calorie budget without keeping you full. These soft, bakery-style blueberry banana protein muffins are topped with a thick cheesecake protein icing, pack over 64g of protein for the entire batch, and give you an effortless high-volume meal prep for fat loss.

📊 Macro Summary

• ⚖️ Serving Size: 1 Frosted Muffin (Makes 6 muffins)

• 🔥 Calories: ~122 kcal (~733 kcal full batch)

• 💪 Protein: ~10.7g (~64.2g full batch)

• 🌾 Carbs: ~22.2g (~10.3g Net Carbs per muffin)

• 🥑 Fat: ~1.2g (~7.3g full batch)

• 🌾 Fiber: ~1.9g (~11.6g full batch)

(Note: Unfrosted muffins alone are only ~101 kcal and 7.6g protein each!)

🛒 Ingredients

Blueberry Banana Muffin Batter:

• 🍌 150g mashed ripe banana

• 🌾 60g oat flour

• 🍦 30g vanilla casein protein powder

• 🥣 80g nonfat plain or vanilla Greek yogurt

• 🥚 50g liquid egg whites

• 🫐 60g fresh blueberries

• 🍬 30g Brown Swerve (erythritol sweetener)

• 🍁 20g sugar-free maple syrup

• 🧁 5g Baker’s imitation vanilla extract

• 🧑‍🍳 4g Baking powder + 1.5g Baking soda

• 🧂 1g Fine sea salt

Cheesecake Protein Icing:

• 🍦 20g vanilla casein protein powder

• 🥣 50g Dannon Light & Fit Vanilla Greek Yogurt

• 🍰 5g sugar-free cheesecake pudding mix

• 🍁 20g sugar-free maple syrup

• 🥛 30g unsweetened almond milk

🥣 Step-by-Step Instructions

1. Preheat & Prep: Preheat your oven to 350°F (175°C) and line a 6-cup muffin tin with non-stick silicone or parchment liners.

2. Mix the Wet Base: In a mixing bowl, mash 150g ripe banana until smooth. Whisk in 80g nonfat Greek yogurt, 50g liquid egg whites, 20g sugar-free maple syrup, and 5g Baker’s imitation vanilla extract until completely combined.

3. Combine Dry Ingredients: Add 60g oat flour, 30g vanilla casein protein, 30g Brown Swerve, 4g Baking powder, 1.5g Baking soda, and 1g Fine sea salt. Stir with a spatula until a thick, smooth batter forms.

4. Fold & Portion: Gently fold in 60g fresh blueberries. Divide the batter evenly across the 6 muffin cups. Add more blueberries on top.

5. Bake to Golden: Bake at 350°F for 18–22 minutes until puffed, golden brown, and a toothpick inserted into the center comes out clean. Remove from the oven and let cool completely.

6. Whip the Cheesecake Icing: In a small bowl, whisk 20g vanilla casein, 50g vanilla Greek yogurt, 5g SF cheesecake pudding mix, 20g sugar-free maple syrup, and 30g unsweetened almond milk until thick and glossy. Spread evenly over the cooled muffins and serve.

💡 Macro Tweaks & Meal Prep Ideas

• Why Casein Matters: Do not substitute 100% whey for the casein protein powder. Casein absorbs liquid and bakes like real flour, keeping the crumb soft and moist instead of rubbery.

• Lower the Carbs: Swap the ripe banana for 150g unsweetened applesauce or pure pumpkin puree to shave off extra carbohydrates while maintaining moisture.

• Storage & Reheating: Keep frosted muffins in an airtight container in the fridge for up to 5 days. For warm muffins on demand, store them unfrosted, microwave for 15 seconds, and dip into the chilled icing.

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🍳 Suggestion Spot

Want the exact casein protein powder I used here?

Nutricost Casein Protein Powder (Vanilla)

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