There’s something magical about pulling warm, golden muffins from the oven when you’ve got a freezer full of forgotten bananas and fifteen minutes to spare. These high protein banana muffins started as my solution to breakfast meal prep, but honestly, they’ve become my go-to snack any time I need something that feels indulgent without derailing my day. Soft, naturally sweet, and packed with enough protein to keep you satisfied for hours, these little powerhouses prove that healthy doesn’t have to mean boring.
Key Takeaways
- These high protein muffins are soft, naturally sweet, and perfect for breakfast.
- Use frozen bananas and protein powder, along with Greek yogurt and almond milk for the batter.
- Bake for 25 minutes at 350°F, and add chocolate chips or berries for variations.
- Store muffins in the fridge for up to 5 days or freeze for later use.
- Each muffin contains about 8 grams of protein, making them great post-workout snacks.
Estimated reading time: 8 minutes
Table of contents
Easy High Protein Banana Muffins
Soft, naturally sweet high protein muffins made with frozen bananas, protein powder, and Greek yogurt - perfect for meal prep breakfast or post-workout snacks.
Ingredients
- 50g frozen banana (about 1/2 medium banana)
- 25g vanilla or salted caramel protein powder
- 17g Greek yogurt (plain or strawberry)
- 5ml unsweetened almond milk
- 5ml sugar-free maple syrup
- 2g baking powder (1/2 teaspoon)
Instructions
- Preheat oven to 350°F. Spray a nonstick muffin tin with cooking spray.
- Microwave frozen banana for 1 minute until soft, then mash into small pieces.
- In a mixing bowl, combine mashed banana, protein powder, Greek yogurt, almond milk, maple syrup, and baking powder.
- Mix until smooth, adding extra almond milk if needed for proper consistency.
- Divide batter evenly among 6 muffin cups. Optional: drizzle tops with additional maple syrup.
- Bake for 25 minutes until golden brown and fragrant.
- Cool in pan for 5 minutes before removing. Serve warm or store covered.
Notes
- Any flavor protein powder works - vanilla, chocolate, or salted caramel are favorites.
- Substitute regular milk or oat milk for almond milk if preferred.
- Make ahead: Store covered in fridge up to 4 days or freeze up to 3 months.
- For extra sweetness, mix mini chocolate chips into batter before baking.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 55Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 1mgSodium: 71mgCarbohydrates: 7gFiber: 0gSugar: 6gProtein: 5g
Nutrition info is meant as a rough guide. Brand choices, portion size, and swaps can shift the numbers, so double-check if exact values matter to you. See our full disclaimer at victoriarecipes.com/disclaimer for more details.
What You’ll Need
Here’s what makes these high protein muffins so brilliantly simple:
- 50g frozen banana (about 1/2 medium banana – the key to natural sweetness)
- 25g protein powder (vanilla or salted caramel work beautifully)
- 17g Greek yogurt (I love Chobani zero sugar strawberry for extra flavor)
- 5ml unsweetened almond milk (just enough to bring it together)
- 5ml sugar-free maple syrup (Ms. Butterworth’s is my go-to)
- 2g baking powder (about 1/2 teaspoon for that perfect lift)
- Nonstick muffin tin (makes cleanup a breeze)
Detailed Cooking Instructions
Time needed: 30 minutes.
Simple high protein muffins using frozen bananas and protein powder for a healthy breakfast or snack.
- Prep and soften banana
Preheat oven to 350°F and spray a nonstick muffin tin with cooking spray. Microwave the frozen banana for 1 minute until soft, then mash into small pieces with a fork.
- Mix the batter
In a mixing bowl, combine the mashed banana with protein powder, Greek yogurt, almond milk, maple syrup, and baking powder. Mix until smooth, adding extra almond milk if needed for proper consistency.
- Fill and bake
Divide batter evenly among 6 muffin cups. Optional: drizzle tops with additional maple syrup. Bake for 25 minutes until golden brown and fragrant.
- Cool and serve
Cool in pan for 5 minutes before removing to prevent sticking. Serve warm or store covered in refrigerator up to 4 days.
Tips & Tricks
- Don’t skip the microwave step – frozen bananas need that minute to soften properly, otherwise you’ll end up with icy chunks that won’t mash smoothly. Fresh bananas work too, but frozen ones are naturally sweeter and create better texture.
- For make ahead meal prep – these high protein muffins keep beautifully in the fridge for up to 4 days. I like to portion them into grab-and-go containers Sunday night for the whole week.
- Protein powder matters – vanilla and salted caramel flavors blend seamlessly, but chocolate works if you want a richer taste. Start with less almond milk if using chocolate protein powder since it tends to be thicker.
- The consistency trick – your batter should look like thick pancake batter that still drops from a spoon. Too thick? Add almond milk one teaspoon at a time. Too thin? A pinch more protein powder will firm it up.
- Double batch wisdom – seriously, make twelve instead of six. These disappear fast, and having extras means you won’t be scrambling for breakfast tomorrow morning.
- Want more protein breakfast ideas? These pair beautifully with my rose coconut chia pudding for a complete meal prep spread, or try my other healthy protein muffins with banana for variety throughout the week.
- Understanding protein powder science – According to nutrition experts at Healthline, bananas contain essential nutrients like potassium and vitamin B6 that work synergistically with protein to support muscle recovery and sustained energy. Research shows that frozen bananas actually retain their nutritional value for up to a year, sometimes with even higher antioxidant levels than fresh ones.
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Frequently Asked Questions
Absolutely! Use 1/2 of a very ripe banana, mashed well. Frozen bananas are naturally sweeter and create better texture, but fresh works perfectly if that’s what you have.
They keep covered in the refrigerator for up to 4 days or can be frozen for up to 3 months. I like to wrap them individually for grab-and-go convenience.
The protein powder is essential for both the protein content and structure of these muffins. Without it, try adding 2 tablespoons of flour, but you’ll lose the high protein benefit.
Yes! These are perfect for meal prep breakfast. Make a double batch on Sunday and you’ll have grab-and-go protein snacks all week long.
Variations & Add-Ins
- Chocolate Chip Protein Muffins – Fold in 1 tablespoon mini dark chocolate chips before baking for little bursts of sweetness. The chips won’t weigh down this light batter, and they make these feel like dessert for breakfast.
- Low Carb Version – Replace the banana with 1/4 cup unsweetened applesauce and add an extra 5g of protein powder. You’ll lose some natural sweetness but keep all that satisfying protein power.
- Blueberry Protein Twist – Swap the banana for 25g frozen blueberries (microwave just like the banana) and use vanilla protein powder. The berries create gorgeous purple-streaked muffins that taste like summer.
- Spicy Cinnamon Boost – Add 1/2 teaspoon ground cinnamon and a pinch of nutmeg to the batter. This transforms them into something that smells like fall mornings and tastes incredibly cozy.
- Dairy-Free Option – Use coconut yogurt instead of Greek yogurt and coconut milk in place of almond milk. The result is slightly tropical but just as protein-packed and satisfying.
- Special Occasion Twist – Turn these into celebration treats by adding mini chocolate chips and a cream cheese frosting swirl. For full celebration mode, check out my adorable ghost cupcakes – they use similar simple techniques but with more festive flair!
- Expert baking guidance – Professional baking resources like Cheat Day Design confirm that protein powder bakes faster than flour, which is why these muffins only need 25 minutes at 350°F. The key is checking them early to avoid overcooking – that glossy, golden top you see in the photos is your visual cue for perfect doneness.
Dietary Notes
| Diet | Friendly? | Adjustments |
|---|---|---|
| Gluten-Free | Yes | Naturally gluten-free as written |
| Dairy-Free | Almost | Use coconut yogurt instead of Greek yogurt |
| Vegan | Almost | Replace Greek yogurt with coconut or oat yogurt |
| Keto | No | Replace banana with 1/4 cup sugar-free applesauce for lower carbs |
| Nut-Free | Almost | Swap almond milk for oat milk or regular milk |
Storage, Freezing & Reheating
- Fridge: Keep covered in an airtight container for up to 4 days – they actually taste better after sitting overnight as the flavors meld together.
- Freezer: Wrap individually in plastic wrap, then store in a freezer bag for up to 3 months. This makes them perfect for grab-and-go breakfasts when you’re running late.
- Thawing: Transfer from freezer to fridge the night before, or microwave directly from frozen for 30-45 seconds until warmed through.
- Reheat: Pop in the microwave for 15-20 seconds from room temperature, or warm in a 300°F oven for 5 minutes if you prefer that just-baked texture.
- Make ahead tip: I love making a double batch Sunday night and portioning them into meal prep containers – having high protein muffins ready means no more skipping breakfast during busy weekdays.
Save This Recipe for Later
These high protein muffins have become my Sunday meal prep staple, and I have a feeling they’ll become yours too. Pin this recipe to your breakfast board or share it with someone who needs more protein in their morning routine.
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