It’s time for breakfast (again) and the kids are tired of eggs.
“Can you make muffins, Mama?”
You wanna say yes, but you know you need protein to build bodies and fuel brains, so you decide to make muffins and eggs (comfort food + protein).
But then suddenly breakfast is this huge production that doesn’t fit on a weekday morning, and there’s scrambled egg fragments all over the kitchen that no one wants to eat the eggs anyway because MUFFINS! just came out of the oven!
Solution? Put the eggs in the muffins. All the eggs.
But wait. You’ve tried some of those “healthy” eggy creations in the name protein, and they were awful. Worse than cold scrambled eggs. The kids couldn’t gag them down, and you wasted an entire carton of expensive farm-fresh eggs, and the dog won’t even eat them.
That’s because if you wanna use a lot of eggs in your baked goods, you have to balance them out with other ingredients that bring moisture and texture.
When you get that right, high protein muffins make breakfast simple and nutritious (and did I mention delicious? And chocolate?) Here, let me show you…
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Upping the protein in my baked goods has been a strategy I’ve learned from the gals at Trim Healthy Mama. Their newest cookbook is gorgeous and my kids and I love paging through and finding new dishes to make. If you’re looking to up the nutrition in your family, this book would be a great tool.
This muffin recipe is a variation on their Chocolate Banana Muffins on page 181. My version would be considered a “Crossover” because I use full fat yogurt, whole eggs, and we enjoy them with lots of butter because that’s what muffins are, right? Simply #buttervehicles. Amen.
High Protein Muffins
- 4 very ripe bananas
- 8 eggs
- 1 c. plain yogurt (use applesauce for a dairy-free option)
- 1 Tbsp. vanilla extract
- 4 cups oats, ground into flour in a blender (use certified gluten-free oats if you're sensitive to gluten)
- ¾ c. cocoa powder
- 1 c. sugar or 1//2 c. Stevia-based sweetener
- 1 tsp. real salt
- 1 Tbsp. baking powder
- 1 tsp. baking soda
- Preheat oven to 350.
- Grease 24 muffin tins (I use coconut oil) and line with paper liners.
- Peel and mash bananas in the bottom of a large bowl.
- Add eggs, yogurt, and vanilla and mix well.
- Pour oat flour on top of the egg mixture, and measure the rest of the dry ingredients on top of that.
- Mix the dry ingredients together a bit, then fold them into the wet stuff in the bottom of the bowl.
- Divide batter into muffin tins. If you have extra, you can pour it into a bread pan and make a loaf for snacking later.
- Bake at 350 for aprox. 20 minutes until muffins have risen and the top bounces back when you poke it. (Bake bread loaf for 35-40 min. until knife inserted in center comes out clean.)
Get Smart with Your Muffin Making:
- Muffins tins are the worst dish to clean! Save time and angst–get muffin tin liners. And, let me save you even more angst: avoid the cheap ones that stick to the muffins and get yourself some nice, parchment paper liners! They work so well, you can literally lift the finished muffins clean out and use the papers again!
- Putting liners into muffin cups is a GREAT job for toddlers who are otherwise going bananas waiting for breakfast to be ready. Ask me how I know.
- Smart cooks bake in bulk. I have two large dozen count muffin tins like these. I could really use a third.
- My method of mixing muffin batter only requires one bowl by measuring the dry ingredients right on top of the wet. As soon you get the muffins in the oven, turn around and wash one bowl, and breakfast clean up is over. These muffins are a complete meal in themselves and are not very crumbly thanks to all the eggs, so you don’t even need to serve them on plates. You can get right to the rest of your day. You’re welcome.
Variations on the Theme…
- Applesauce Muffins–Replace the banana with equal parts applesauce, and replace the cocoa powder with 1 Tbsp. cinnamon
- Morning Glory Muffins–Omit the cocoa powder and add 8 drops orange essential for a flavor burst (Use pure, oils certified for cooking!) and 3/4 cup raisins.
- Pumpkin Spice Muffins–Replace banana with equal amount of canned pumpkin OR leftover mashed squash. Replace the cocoa powder with 1 Tbsp. pumpkin pie spice.
- Banana Split Muffins–Add 1/2 cup peanut butter and top the muffins with a sprinkle of mini chocolate chips. Mmmm….great birthday breakfast!
Even More Yummy Protein Breakfasts…
We like a high protein breakfast because it fuels our bodies for morning chores, and our brains for school. Carb or sugar-heavy breakfasts just lead to blood sugar crashes, foggy thinking, and the need to get out snacks right in the middle of math lessons. Yikes. Nobody wants that. When we eat a protein-packed breakfast, it fuels our whole morning with energy and good attitudes. Here’s some more high-protein breakfast options our family loves:
- The Ultimate Breakfast Smoothie (make this is if your kids need something fast while the muffins bake!)
- Banana Split Souffle (grain-free way to eat LOTS of eggs!)
- French Toast Souffle (if you wanna save chocolate for another day)
- Scrambled Egg Casserole (can be made the day before!)
Do your kids like eggs? Do you have to hide them? Tell me your family’s favorite high protein breakfast in the comments!