Blueberry Lemon Protein Muffins



Well hey there sunshine!


If you read my blog from last week you'll know that I'm in the final few weeks of my second pregnancy, and the nesting/getting-prepared mode has kicked in BIG time!


This time around I know what to expect, and I remember how challenging those first few weeks were, mainly because of the sleepless nights and exhaustion. Which left very little energy for daily cooking.


Which is why this time around I made the decision early on to start prepping healthy meals and snacks that we could freeze/thaw on the fly and save ourselves, ie ME, the sanity and energy for this sweet little boy who's on his way.


So prepare your heart, and your belly!, for some delicious blogs to come, because I have been recipe testing and there are a few GEMS I might say!


Like THIS recipe. OMG, if you like flavour, if you like balance, if you like a delicious snack on hand for busy days - THIS IS THE MUFFIN!


I've already had a few taste testers, like my family and coaching clients give me feedback, and I promise this will knock your socks off lol


OK I know I'm hyping it up a lot, but if you've tried any of my recipes you'll know that I mean business when it comes to healthy AND delicious food. So roll up your sleeves, grab your kiddo to help, and get baking a batch (or two!) of these protein muffins.


*Also a NOTE: a lot of moms ask about whether or not it's ok/safe for kids to be consuming these since they have protein powder. GREAT QUESTION!


And my answer is this: in this recipe there is a small amount of protein powder, that gets divided between 15 muffins, which ends up being ~3.5g protein per muffin (in addition to the protein in the flour which is not much). So for a toddler+ this in my book is an ok amount to ingest/process for their tiny bodies.


You would NEVER want to give them a protein shake (ie a scoop of protein with water/milk) as this would likely be 30g+ of protein in one go, and way too much for them. Not to mention the quality of your protein powder being a concern - avoid giving them anything with artificial sweeteners or colours, and for YOU for that matter!


Of course, you as a parent need to decide if this is what you want to give your kiddos, and if you DON'T, you would simply substitute the protein for flour, and know that it won't be a protein muffin in the end. OR make two batches - one for the grown ups and one for the kiddos!


OK, now that we have that sorted, let's get baking!


If you make them, let me know what you think by leaving me a comment below. I LOVE seeing how you guys enjoy them and I'm always looking to fine-tune my recipes based on feedback :)


Blueberry Lemon Protein Muffins

Prep Time: 20min | Bake Time: 25min | Total time

Makes: 12-15 muffins


Ingredients:

  • 1 1/2 cups all purpose flour or Bob's Red Mill gluten-free flour, spooned into measuring cup and levelled-off with knife, plus 2 teaspoons more for tossing with blueberries

  • 1/2 cup vanilla/plain protein powder (I used Isagenix AMPED Tri-Release Whey Protein in vanilla custard)

  • 2 teaspoons baking powder

  • 1/4 teaspoon salt

  • 1/2 cup unsalted butter, softened*

  • 1/2 cup brown sugar*

  • 2 large eggs

  • Zest from 1 lemon

  • Juice from 1/2 lemon

  • 1 1/2 teaspoons vanilla extract

  • 1/2 cup milk*

  • 2 cups blueberries, plus 1/2 cup for topping

  • 2 tablespoons brown sugar, for topping


Instructions:

  1. Preheat the oven to 375°Fahrenheit. Line 2 muffin tins (15 muffins) with paper or silicone liners.

  2. In a medium bowl, whisk together the flour, protein powder, baking powder and salt.

  3. In the bowl of an electric mixer or a large mixing bowl, beat the butter and granulated sugar for about 2 minutes. Add the eggs, lemon juice, lemon zest and vanilla extract, scraping down the sides of the bowl.

  4. With the mixer on low, add the flour mixture in three separate additions, alternating with the milk and ending with the flour.

  5. Toss 2 cups of the blueberries with 2 teaspoons of flour (this keeps them from sinking to the bottom). Set 1/2 cup of the berries aside. Add the remaining berries to the batter and fold with a spatula until evenly distributed. Do not overmix.

  6. Scoop the batter into the prepared muffin tin. Scatter the reserved berries evenly over the muffins, then sprinkle the brown sugar over the centre of each muffin.

  7. Bake for ~23-25 minutes, until lightly golden and a toothpick comes out clean. Let the muffins cool in the pan for about 5 minutes, then transfer the muffins to a rack to cool completely.


*NOTES:

  1. OVERMIXING: Don't over mix or the muffins may become dense instead of fluffy

  2. STORAGE: Muffins will last in an air-tight container on the counter for 2 days, then in the fridge for up to another 4 days. If you freeze be sure to wrap each with plastic wrap tightly.

  3. MAKE IT DAIRY-FREE: easily swap a non-dairy milk alternative for the milk, butter and use a dairy-free protein powder. However, the protein you choose may affect the consistency of the batter and they may not turn out like these. (you've been warned!)

  4. SWEETENER: butter and sugar are mixed together in this recipe, so substituting for maple syrup or honey may not yield the same results.


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