Protein Muffins


1/4 tsp salt

1/2 tsp baking powder

1/2 Cup King Arthur Keto Wheat Flour*

12 tsbp(184g) of liquid egg whites

4 tsp Truvia Brown Sugar Blend

4 Tbsp Sugar Free Syrup of Choice**

1 1/2 Cups Canned Pumpkin Puree

4 Tbsp Butter My Cup American Dream Nut Butter (Or nut butter of choice)***

3 Scoops of Vanilla Whey Protein (I Used Syntha 6 Edge Vanilla Milkshake- to reduce carbs and fats you can use a different protein)****

1Cup Chopped Banana (I sliced the banana into wheels, then cut each wheel into quarters – so fairly chunky)

1/2 Cup Frozen or Fresh Blueberries (I used frozen)

18 Muffins using a standard muffin/cupcake tin

Macros: Roughly 80 Calories: 2.1g F, 7.4g C, 8.3g P

Preheat the Oven to 350 Degrees

Spray the muffin tin/tins with non stick cooking spray (I don’t recommend using papers for any protein based muffins because they will most likely stick to the paper)

Combine Dry Ingredients in one bowl (Baking Powder, Salt & Flour)

Combine Wet Ingredients (from egg whites to nut butter above) in a large mixing bowl, stir until fully combined.

Slowly add the dry ingredients into the wet ingredients

Add the Whey protein powder to the larger bowl and stir in until fully incorporated

Fold in the bananas and blueberries

Pour into the muffin tin

Bake for about 10-12minutes (can vary depending on oven and pan type)

Remove from oven, and remove the muffins from the pan – put them onto a cooling rack


*You Can substitute other flours – I chose the King Arthur Keto because it is lower in fat than almond flour, but still only has 8g of carbs per serving.  It also yields 17g of protein!  It is a wheat based flour.  

** You can substitute regular maple syrup, or honey or agave as well.  It is really a preference.

***I chose American Dream Nut Butter because most of their flavors are higher in protein and lower in fat and carbs than traditional PB.  Plus they taste AMAZING!!!  They have a ton of flavors.  But yes, you can substitute another nut butter if you prefer! Their website is: if you’re interested in checking them out. (Promo codes can be found on Instagram from their Ambassadors!)

**** I Chose the Syntha 6 Edge Vanilla Milkshake because I heard it is better for baking than Gold Standard (which is the whey protein I usually buy in bulk)  You can substitute any protein of choice.  I just recommend vanilla and something on the sweeter side since the muffin’s don’t have a lot of sweetener.  If you choose an unflavored protein, you can bump up sweetness with some Stevia or Truvia.

Lastly – I chose banana/blueberry – but you could also do another fruit or chocolate chips, or any combo really.


  1. Yum…these sound great. RP, do you have an instagram where you post all your fave recipes? looking to keep track of all your delicious and healthy creations

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