Moist, fluffy, and bursting with juicy blueberries, these High-Protein Low-Carb Blueberry Muffins are the perfect make-ahead breakfast or snack. With a tender crumb and just the right sweetness, they’re a nutritious option for anyone watching carbs but craving a classic muffin experience.
The Muffin That Does It All
Blueberry muffins are one of life’s little pleasures. Warm, soft, slightly sweet, and dotted with fruity gems—they’re comforting and nostalgic. But traditional muffins are often loaded with sugar and carbs that can leave you feeling sluggish.
That’s why I created these High-Protein Low-Carb Blueberry Muffins—a recipe that keeps all the muffin magic but swaps in clean, nourishing ingredients.
What you’ll love about these muffins is their texture: light, moist, and springy, thanks to almond flour and Greek yogurt. They’re naturally gluten-free, grain-free, and lower in sugar—but you’d never guess it.
Each muffin is packed with protein from eggs, yogurt, and optionally, a scoop of protein powder, making them a smart option for busy mornings or afternoon cravings.
They’re easy enough for weekday baking and wholesome enough to pack in lunchboxes or enjoy post-workout.
My kids love them with a smear of almond butter, and I love that they freeze well, so I can always keep a batch on hand. Trust me, once you try them, you’ll be making a double batch next time.
What You’ll Need
- 2 cups almond flour
- 2 large eggs
- 1/2 cup plain Greek yogurt (or dairy-free alternative)
- 1/4 cup unsweetened almond milk
- 1/3 cup granulated erythritol or monk fruit sweetener
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 teaspoon cinnamon (optional)
- 1/2 cup fresh or frozen blueberries
- Optional: 1 scoop vanilla or unflavored protein powder (adjust milk if needed)
Optional Toppings:
- Sliced almonds
- Extra blueberries
- A light sprinkle of cinnamon or sweetener before baking
Pro Tips
- Don’t overmix the batter – Stir until just combined to keep the muffins light and tender.
- Use parchment or silicone liners – Almond flour tends to stick to paper liners unless they’re well-greased.
- Fresh vs frozen berries – Either works, but if using frozen, do not thaw before adding or your batter may turn purple.
- Let them cool completely – These muffins are delicate when hot and firm up as they cool.
- Taste test your sweetener – Different low-carb sweeteners vary in intensity, so adjust to your taste before baking.
Tools You’ll Need
- Mixing bowl
- Whisk
- Silicone spatula
- Muffin tin (12-count)
- Parchment or silicone muffin liners
- Measuring cups and spoons
- Wire cooling rack
Substitutions and Variations
- No Greek yogurt? Use coconut yogurt or sour cream.
- Egg-free? Try flax eggs, though the texture will be denser.
- No almond flour? Coconut flour is not a 1:1 swap, but a mix of coconut flour and ground flax may work—start with 1/3 the amount and increase liquid.
- Add-ins: Fold in lemon zest, chopped nuts, or a few dark chocolate chips for extra flavor.
- Sweeter muffins? Add a few drops of liquid stevia or a spoonful of sugar-free maple syrup.
Make-Ahead Tips
These muffins are perfect for meal prep. Store in an airtight container at room temperature for up to 2 days, or refrigerate for up to 5 days.
They freeze beautifully. Let them cool completely, then freeze in a single layer in a zip-top bag or container for up to 3 months. Reheat in the microwave for 30–40 seconds or warm in a toaster oven.
How to Make High-Protein Low-Carb Blueberry Muffins
1. Preheat Oven and Prep Pan
Preheat your oven to 350°F (175°C). Line a muffin tin with parchment or silicone liners.
2. Mix Wet Ingredients
In a large mixing bowl, whisk together eggs, yogurt, almond milk, vanilla, and sweetener until smooth.
3. Add Dry Ingredients
Stir in almond flour, baking powder, baking soda, salt, cinnamon (if using), and protein powder (if using). Mix until just combined.
4. Fold in Blueberries
Gently fold in the blueberries, being careful not to overmix.
5. Portion and Bake
Scoop the batter evenly into the muffin tin. Top with a few extra blueberries or sliced almonds if desired. Bake for 18–22 minutes, or until a toothpick comes out clean.
6. Cool and Enjoy
Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely before serving or storing.
Leftovers and Storage
Store leftover muffins in an airtight container at room temperature for up to 2 days or refrigerate for 5 days. Reheat in the microwave or toaster oven for best texture.
To freeze, wrap each muffin individually or place in a freezer-safe bag and freeze for up to 3 months. Thaw overnight in the fridge or reheat from frozen.
Muffins That Keep You Full (and Happy)
These High-Protein Low-Carb Blueberry Muffins are everything you love about a classic muffin—but better for your body and blood sugar. Whether you’re following a low-carb plan, looking to increase your protein intake, or just want a breakfast that won’t leave you hungry an hour later, these muffins are a delicious and dependable option.
Bake a batch, freeze a few, and don’t forget to leave a comment letting me know how they turned out. Did you add lemon zest? Swap in raspberries? I’d love to hear your twist on this wholesome favorite!