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30 Minutes or Less

6-Ingredient Protein Muffins (20g protein!)

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protein muffins on a table with chocolate chips on top.

I’ve been on a hunt for more dairy-free and gluten-free protein snacks. And you’d be shocked at just how difficult they are to find! Even the gluten-free protein snacks are never non-dairy. Aside from my single serve protein cookie (which is both gluten-free, dairy-free, and contains over 30 grams of protein!) and my high-protein snack boxes – my protein snack options feel very limited. *Enter these 6-ingredient gluten-free and dairy-free protein muffins.*

These protein muffins are entirely gluten-free, dairy-free, made in just one bowl, with 6 very simple ingredients! They’re also just as light, fluffy, and completely delicious as any other muffin. I love adding chocolate chips to mine, but feel free to keep ’em plain or add whatever mix-in you’d like. Also, this recipe makes 6 muffins, so you might want to consider a double batch… 😉

protein muffins with a bite taken out.

Why You’ll Love These Protein Muffins

  • Gluten-Free & Grain-Free: Made with almond flour, these muffins are naturally gluten-free.
  • Dairy-Free: No dairy ingredients, suitable for lactose-intolerant individuals.
  • No Added Sugar: Sweetened naturally with applesauce.
  • High Protein: Packed with protein from eggs, peanut butter, and protein powder.
  • One-Bowl Recipe: Minimal cleanup required.
  • Customizable: Add your favorite mix-ins like nuts, seeds, or dried fruit.

Frequently Asked Questions

What kind of protein powder do you recommend?
For best results, use a plant-based protein powder or a whey protein blend. Avoid using pure whey isolate, as it may result in a dense texture.

How do I make these low carb/keto?
To reduce the carb content, replace applesauce with mashed avocado or pumpkin puree, and use a low-carb sweetener if desired.

What can I use instead of almond flour?
Coconut flour can be used as a substitute, but it absorbs more moisture. Use ¼ cup of coconut flour in place of 1 cup almond flour and consider adding an extra egg to maintain moisture.

How should I store these protein muffins?
Store the muffins in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. They can also be frozen for up to 3 months.

protein muffins with chocolate chips on a table.

Different Mix-Ins

  • Fresh or Dried Fruit: Blueberries, raspberries, or chopped dried apricots.
  • Nuts & Seeds: Chopped walnuts, pecans, or chia seeds.
  • Spices: Cinnamon, nutmeg, or pumpkin spice for added flavor.
  • Zest: Lemon or orange zest for a citrusy twist.
protein muffins on a table with chocolate chips on top.
5 from 1 vote

6-Ingredient Protein Muffins (20g protein!)

These easy protein muffins are made with just 6 simple ingredients in one bowl – perfect for a healthy, high-protein snack or breakfast. They’re gluten-free, dairy-free, and naturally sweetened with applesauce, making them a nutritious option the whole family will love. With added vanilla protein powder and optional chocolate chips, these muffins are as delicious as they are nourishing!
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6 muffins

Equipment

  • 1 large bowl
  • 1 muffin pan

Ingredients

  • 1 cup applesauce
  • 2 eggs
  • 1/4 cup creamy peanut butter unsweetened (or any nut/seed butter)
  • 1 cup almond flour
  • 1/2 cup vanilla protein powder
  • 1 teaspoon baking powder
  • 1/2 cup chocolate chips optional

Instructions

  • Preheat oven to 350° Fahrenheit and line a muffin tin with muffin liners.
  • Mix together the applesauce, eggs, and peanut butter in a large bowl. Add in the almond flour, protein powder, and baking powder then mix until everything is fully combined.
  • Fold in the chocolate chips (or any other mix-in you’d like!), then scoop ¼ cup of muffin batter into each muffin liner. Bake the muffins for 20-25 minutes, or until a toothpick inserted down the center of a muffin comes out clean.
  • Remove the muffins from the oven and let cool completely before storing or enjoying!

Nutrition

Serving: 1muffin | Calories: 240kcal | Carbohydrates: 11g | Protein: 20g | Fat: 16g | Sugar: 5g
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30 Minutes or Less

Healthy Oat Breakfast Muffins (3 ways!)

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two healthy breakfast muffins with chocolate chips stacked on top of each other.

Breakfast has quickly become my favorite meal of the day! Between my 3 ingredient protein pancakes, gluten-free bagel bites, and now these healthy breakfast muffins – I now have so many delicious breakfast options to choose from. Over are the days where all I’d eat were boring scrambled eggs, or a bland bowl of cereal! These healthy breakfast muffins are perfectly sweet, totally satisfying, and the perfect fuel to get me through busy mornings. OH, and they’re great for meal prep too!

Why You’ll Love These Healthy Breakfast Muffins

These breakfast muffins are a game-changer for busy mornings. Made in just one bowl with wholesome ingredients, they’re moist, fluffy, and naturally sweetened. Whether you choose Greek yogurt, mashed banana, or applesauce, each variation offers a light and fluffy texture. Plus, they’re gluten-free and customizable with your favorite fruit or mix-ins!

overhead image of healthy oat breakfast muffins with a bite taken out.

What Makes These Muffins Healthy

  • Whole Grains: Oat flour and rolled oats provide fiber and energy to keep you fueled all morning long!
  • Natural Sweeteners: Maple syrup adds sweetness without refined sugars.
  • Healthy Fats: Olive oil contributes heart-healthy monounsaturated fats (& makes these seed oil-free!).
  • Protein-Rich: Greek yogurt and eggs boost the protein content, keeping you feeling full longer.

Frequently Asked Questions

Can I make these egg-free?

Yes! Substitute each egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) or use a store-bought egg replacer.

How do I store these healthy breakfast muffins?

Store them in an airtight container at room temperature for up to 3 days or refrigerate for up to a week. They also freeze well for up to 3 months.

What can I use instead of Greek yogurt?

You can use mashed banana or unsweetened applesauce as a 1:1 substitute for Greek yogurt. This not only changes the flavor profile but also caters to different dietary needs!

Can I use all-purpose flour?

Absolutely. While oat flour keeps them gluten-free, all-purpose flour can be used if gluten isn’t a concern.

healthy oat breakfast muffins on a white towel with blueberries.

Sam’s Recipe Tips

  • Customize Your Mix-Ins: Feel free to fold in nuts, seeds, or different fruits to suit your taste.
  • Don’t Overmix: Mix until just combined to keep the muffins tender.
  • Use an Ice Cream Scoop: For evenly sized muffins, use a scoop to portion the batter.
  • Check for Doneness: Insert a toothpick into the center; if it comes out clean, they’re ready.
two healthy breakfast muffins with chocolate chips stacked on top of each other.
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Healthy Oat Breakfast Muffins (3 ways!)

These healthy oat breakfast muffins are easy to make, gluten-free, and perfect for busy mornings! Made in one bowl with simple, wholesome ingredients, they come together in just minutes and are packed with flavor. Try all three variations for a nutritious, customizable breakfast the whole family will LOVE!
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 12 muffins

Equipment

  • 1 large bowl
  • 1 muffin pan

Ingredients

  • 1 cup Greek yogurt or 1 cup mashed banana, or 1 cup applesauce
  • 1/2 cup milk
  • 1/4 cup olive oil
  • 1/4 cup maple syrup
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 1/2 cups oat flour
  • 1 cup rolled oats
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 cup fresh or frozen fruit I used blueberries, strawberries, and chocolate chips

Instructions

  • Preheat oven to 375° Fahrenheit and line a muffin tin with muffin liners.
  • In a large bowl, mix together the Greek yogurt, milk, olive oil, maple syrup, eggs, and vanilla extract.
  • Add in the oat flour, rolled oats, baking powder, and baking soda and mix until fully combined and the batter is smooth.
  • Fold in any fruit or chocolate chips you're using until it’s evenly distributed throughout the batter.
  • Then, scoop ¼ cup of batter into each muffin liner and bake muffins for 20-25 minutes, or until a toothpick inserted down the center of a muffin comes out clean. Remove the muffins from the oven and let them cool before serving or storing.

Nutrition

Serving: 1serving | Calories: 180kcal | Carbohydrates: 20g | Protein: 6g | Fat: 9g | Fiber: 3g | Sugar: 6g
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30 Minutes or Less

Chia Seed Protein Pudding (30g protein!)

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chia seed protein pudding in a glass jar with fresh blueberries and homemade granola on top.

Some of my most requested recipes are for healthy high-protein snacks! And while I have quite a few already – high protein snack boxes, single serve protein cookie, and 5 healthy protein smoothies – I, too, am always looking for more. I actually started making this chia seed protein pudding for my husband who was tired of our same old protein snacks and loved that this tasted like dessert, but in healthier high-protein form!

I love topping my chia pudding with a scoop of peanut butter, a sprinkling of my homemade granola, and whatever fresh or frozen fruit we have on-hand. It’s such a quick and easy grab-and-go protein snack, easily made dairy-free and packed with over 30 grams of protein. OH! And it’s delicious, too. 😉

Why You’ll Love This Chia Protein Pudding

  • High-Protein: With over 30g of protein per serving, it’s a satisfying and energizing option to start your day of get you through that afternoon slump!
  • Minimal Ingredients: You only need 4 (or 5 if you want it a little sweet!) ingredients, most of which you probably already have at home.
  • Meal Prep Friendly: Make it once and enjoy it all week! It stays fresh in the fridge for up to 3 days.
close up image of chia seed protein pudding in a jar with granola and fresh berries on top.

Ingredients You’ll Need

  • Chia Seeds: These tiny super seeds expand in liquid to create that signature pudding texture. They’re also packed with fiber and omega-3s.
  • Vanilla Protein Powder: Adds a delicious flavor boost and turns this pudding into a protein powerhouse. Unsweetened works best so you can control the sweetness in this recipe!
  • Greek Yogurt (or Dairy-Free Yogurt): Adds creaminess, thickness, a boost of probiotics, and extra protein. Use non-dairy yogurt to keep it dairy-free and vegan!
  • Milk (or Non-Dairy Milk): Any milk will work here – almond, oat, coconut, or regular dairy milk. Choose what fits your dietary preferences.
  • Maple Syrup (Optional): Just a touch adds natural sweetness without overwhelming the flavor.

How to Make Chia Seed Protein Pudding

  1. Add all ingredients to an 8-ounce jar or container and stir to combine.
  2. Secure the lid and refrigerate for at least 2 hours (or overnight).
  3. Before serving, stir again to ensure everything is evenly mixed. Add your favorite toppings and enjoy!
overhead image of chia seed protein pudding with granola and fresh berries on top.

Flavor Variations

  • Chocolate Chia Protein Pudding: Use chocolate protein powder and top with cacao nibs.
  • Very Berry: Stir in a handful of mashed berries or layer with a berry compote.
  • Peanut Butter Banana: Add 1 tablespoon peanut butter and a few banana slices on top. YUM!

Topping Ideas

Top your protein pudding with:

  • Fresh fruit (berries, banana, mango)
  • Nut butters
  • Granola (I topped mine with my homemade granola!)
  • Coconut flakes
  • Cacao nibs or dark chocolate shavings

Adjust This Recipe to Your Dietary Needs

  • Make it Dairy-Free: Use plant-based yogurt and non-dairy milk like almond, oat, or coconut.
  • Make it Vegan: Use dairy-free yogurt and a vegan protein powder.

Storage Instructions

Store chia protein pudding in an airtight jar or container in the fridge for up to 3 days. Stir before serving, and top with fresh ingredients right before eating for best texture and flavor.

chia seed protein pudding in a glass jar with fresh blueberries and homemade granola on top.
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4-Ingredient Chia Seed Protein Pudding

This easy chia seed protein pudding is the perfect make-ahead breakfast or snack packed with over 30 grams of protein per serving! Made with just 4 simple ingredients and ready in minutes, it’s creamy, customizable, and keeps you full for hours. Whether you’re fueling post-workout or starting your morning strong, this chia pudding will quickly become a staple in your healthy routine.
Print Pin Rate
Prep Time: 5 minutes
Chill Time: 2 hours
Total Time: 2 hours 5 minutes
Servings: 1 serving

Equipment

  • 1 8 ounce jar

Ingredients

  • 2 tablespoons chia seeds
  • 1 scoop (25 grams) vanilla protein powder
  • 1/2 tablespoon maple syrup or honey (optional)
  • 1/4 cup Greek yogurt or non-dairy yogurt
  • 1/2 cup milk or non-dairy milk

Instructions

  • Add all ingredients to an 8-ounce jar or container and stir to combine, then secure with a lid. Place the chia pudding in the fridge for at least 2 hours and up to 3 days, then remove from the fridge and give it another stir before serving. Top with whatever you’d like!

Notes

Nutrition info may vary depending on the brand of ingredients used. The above nutrition info was calculated without the maple syrup and toppings.

Nutrition

Serving: 1serving | Calories: 295kcal | Carbohydrates: 21g | Protein: 30g | Fat: 11g | Sugar: 3g
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30 Minutes or Less

3-Ingredient Protein Pancakes Recipe

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close up image of a stack of protein pancakes.

These 3-ingredient protein pancakes are the perfect way to kickstart your day! Packed with protein, naturally sweetened, and ready in minutes, they’re the ultimate healthy breakfast. Whether you’re fueling up post-workout or just want a quick and easy recipe, these pancakes have you covered!

maple syrup being poured over a stack of pancakes.

I’ve been making these protein pancakes for years! They’re hands-down my favorite way to start the day. Loaded with protein, super easy to make, and totally delicious. Enjoy these pancakes with a healthy smoothie or collagen hot chocolate for even more protein!

Why You’ll Love This Recipe

  • Simple Ingredients: Just three pantry staples are all you need – no complicated shopping lists here!
  • High in Protein: These pancakes are naturally high in protein, helping you stay full and energized throughout the day.
  • Gluten-Free & Dairy-Free: Perfect for those with dietary restrictions or anyone looking for a wholesome, healthy option.
  • Quick & Easy: Ready in under 10 minutes from start to finish!

What You’ll Need to Make Protein Pancakes

Banana: Bananas add natural sweetness and act as the base for these pancakes, keeping them moist and tender. Use a ripe banana for the best flavor.

Eggs: Eggs provide structure and richness, ensuring the pancakes hold together and cook evenly.

Protein Powder: The secret to making these pancakes protein-packed! Vanilla protein powder adds a touch of sweetness and a boost of nutrition. I use Aloha Plant-Based Vanilla Protein Powder (click THIS LINK for 20% off Aloha), but any protein powder will work.

3 ingredient protein pancakes stacked on a plate and cut into.

How to Make Protein Pancakes

  1. Blend the Batter: Add the banana, eggs, and protein powder to a blender. Blend until the mixture is smooth and creamy.
  2. Preheat Your Skillet: Heat a nonstick skillet over medium heat and lightly grease with oil or cooking spray.
  3. Cook the Pancakes: Pour ¼ cup of batter onto the skillet for each pancake. Cook for 2-3 minutes, or until the edges look dry and the bottom is golden brown. Flip and cook for another 2-3 minutes.
  4. Serve and Enjoy: Remove from the skillet and serve warm with your favorite toppings!

Toppings and Variations

Take these protein pancakes to the next level with your favorite toppings:

  • Fresh Fruit: Add a pop of freshness with sliced bananas, berries, or diced mango.
  • Nut Butter: Drizzle almond, peanut, or sunflower seed butter for an extra dose of healthy fats.
  • Maple Syrup or Honey: For a touch of natural sweetness.
  • Chocolate Chips or Cacao Nibs: Sprinkle in some indulgence!
  • Coconut Flakes: Add a tropical twist with unsweetened coconut flakes.
3 ingredient protein pancakes on a plate with butter and maple syrup.

Can I Meal Prep These Protein Pancakes?

Absolutely! These protein pancakes are perfect for meal prep. Here’s how to do it:

  • Refrigerate: Store cooked pancakes in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on a skillet before serving.
  • Freeze: Let the pancakes cool completely, then stack them with parchment paper between each one. Freeze in a zip-top bag for up to 2 months. Reheat directly from frozen in a toaster or microwave.

Why This Recipe is a Must-Try

This recipe is:

  • Healthy: Packed with natural ingredients and free from refined sugar.
  • Gluten-Free: Perfect for those avoiding gluten.
  • Dairy-Free: Ideal for lactose-intolerant individuals or anyone avoiding dairy.
  • High-Protein: A great way to fuel your day or recover after a workout.
  • Made with Just 3 Ingredients: Simplicity at its best!
close up image of a stack of protein pancakes.
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3-Ingredient Protein Pancakes

These 3-ingredient protein pancakes are the perfect way to kickstart your day! Packed with protein, naturally sweetened, and ready in minutes, they’re the ultimate healthy breakfast. Whether you’re fueling up post-workout or just want a quick and easy recipe, these pancakes have you covered!
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2 servings

Equipment

  • 1 blender
  • 1 non-stick skillet

Ingredients

  • 1 large banana
  • 2 large eggs
  • 2 scoops (1/3 cup) protein powder

Instructions

  • Add all ingredients to a blender and blend until smooth.
  • Add some oil to a nonstick skillet and place it over medium heat on the stove.
  • Once the skillet is hot, pour ¼ cup of batter onto the skillet. Cook for 2-3 minutes or until the edges of the pancake start to look dry and the bottom side of the pancake is golden brown. Carefully flip each pancake and cook for an additional 2-3 minutes on the other side.
  • Remove the pancakes from the skillet, and repeat this process until no more pancake batter remains. Transfer the pancakes to a plate and serve warm with whatever toppings you’d like!

Nutrition

Serving: 1serving | Calories: 242kcal | Carbohydrates: 17g | Protein: 27g | Fat: 7g | Sugar: 8g
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30 Minutes or Less

High Protein Snack Boxes (4 ways!)

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Back to basics high protein snack box with fresh strawberries, boiled eggs, cheese, and almonds.

I’ve been itching to develop more high protein snack recipes. So when I set out to create these snack boxes, I knew just who to call! My friend Natalia (find her on Instagram as @nutritionbynarlie) is the protein QUEEN. She’s also the most knowledgable person I know when it comes to nutrition. She helped me build the most well-rounded, nutrient dense, and high protein snack boxes possible. Each of these boxes contain a whopping 25 grams of protein! And don’t worry, we personally taste-tested every single box, and can vouch for their deliciousness. I really think you’re going to LOVE these high protein snack boxes that we put together!

overhead image of all four high protein snack boxes, each containing 25 grams of protein.

I purchased these meal prep glass containers on Amazon, linked HERE!

Which High Protein Snack Box is Right For You?

Back to Basics: This classic combination is simple yet effective. Boiled eggs provide a substantial protein boost, while almonds and cheddar cheese add extra protein and healthy fats. The berries offer a refreshing burst of antioxidants and natural sweetness.

Greek: Inspired by Greek cuisine, this box features salami and feta cheese for a savory protein punch. Greek yogurt pairs perfectly with cucumber and dill for a refreshing snack, while pistachios and figs add a delightful mix of crunch and sweetness.

American: This American-themed box combines turkey, Swiss cheese, and a pickle for a flavorful and protein-packed roll-up. The kettle corn popcorn and peanuts bring a nostalgic Crackerjack vibe, while the orange slices add a citrusy zing!

Dairy-Free: For those avoiding dairy, this box offers a delicious mix of hummus with gluten-free crackers, salami, turkey, almonds, and apple slices. It’s a well-rounded option that doesn’t compromise on flavor or nutrition!

back to basics high protein snack box
greek themed high protein snack box
american themed high protein snack box
dairy-free high protein snack box

Tips and Tricks

  • Save time during the week by preparing your high-protein snacks in advance. Boil eggs, slice veggies, and portion out nuts and cheese on the weekend so you can easily assemble your snack boxes each morning.
  • Keep things interesting by rotating different protein sources and accompaniments. This prevents snack fatigue and ensures you’re getting a range of nutrients.
  • Use small containers or silicone muffin cups to portion out your snacks. This helps you keep track of serving sizes and prevents overeating.
hand holding up Greek themed high protein snack box

Additional High Protein Snack Ideas

Looking to switch things up? Here are some other high-protein snacks that can be swapped into your boxes:

Cottage Cheese: A ½ cup serving contains about 14 grams of protein.
Protein Bars: Choose bars with at least 10 grams of protein and minimal added sugars.
Jerky: Beef, turkey, or chicken jerky provides a portable protein punch, with about 10 grams of protein per ounce.
Edamame: One cup of edamame contains about 17 grams of protein, making it a fantastic plant-based option.
Tuna Packs: A single serving tuna pack can offer up to 20 grams of protein, perfect for a quick and easy addition.

overhead image of the dairy-free high protein snack box
5 from 1 vote

High Protein Snack Boxes (4 ways!)

These high-protein snack boxes are perfectly balanced with protein, healthy fats, and complex carbs, making them an ideal choice for anyone on the go. Each box contains a whopping 25 grams of protein, ensuring you stay fuller and more satisfied for longer. Whether you’re heading to work, school, or the gym, these snack boxes will keep you energized and ready to tackle whatever comes your way.
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Ingredients

Back to Basics Snack Box

  • 2 boiled eggs
  • 1 ounce almonds
  • 1 ounce cheddar cheese, cubed
  • small handful fresh berries

Greek Snack Box

  • 3 slices salami, or Loza
  • 1 ounce feta cheese, cubed
  • 3 ounces Greek yogurt
  • 1/4 cup sliced cucumber
  • 1 ounce shelled pistachios
  • 2 figs, sliced in half

American Snack Box

  • 1 pickle
  • 1 ounce sliced turkey
  • 1 slice Swiss cheese
  • 1 ounce kettle corn popcorn
  • 1 ounce shelled peanuts
  • 1/2 orange, sliced

Dairy-Free Snack Box

  • 3 ounces hummus
  • 6-8 gluten-free crackers
  • 3 slices salami
  • 1 ounce sliced turkey
  • 1 ounce almonds
  • 1/2 apple, sliced

Instructions

  • Choose which snack box you’d like to make and prepare all ingredients.
  • Then, place ingredients into snack containers.
  • Seal the containers and store in the fridge for up to 4 days.
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