Recipe description
June 18, 2026
Protein breakfast muffins with blueberries
Protein breakfast muffins with blueberries that support gentle digestion and steady energy.
Protein Rich
High Protein
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: egg, tree_nut, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains and berries.
- Includes polyphenol-rich blueberries for antioxidant variety.
- Balanced with protein to support steady energy and gut health.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oatmeal
1.5
cup
Protein powder
3
serving spoon
Egg
3
piece
Milk, whole
1
glass
Baking powder
2
teaspoon
Salt
0.25
teaspoon
Honey
2
teaspoon
Blueberry
1
bowl
Instructions
1
Preheat your oven to 350°F (175°C) and prepare a muffin tin by greasing it or lining it with muffin liners.
2
In a large bowl, combine the flour, protein powder, baking powder, and salt.
3
In another bowl, whisk together eggs, milk, and honey until well combined.
4
Pour the wet ingredients into the dry ingredients and stir until just combined.
5
Gently fold in the blueberries.
6
Divide the batter evenly among the muffin tin wells.
7
Bake for 18–20 minutes, or until a toothpick inserted into the center comes out clean.
8
Let them cool for a few minutes before transferring to a wire rack to cool completely.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
18 g
Protein
28 g
Carbohydrates
5 g
Fiber
9 g
Sugar
12 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
What makes these muffins protein-rich?
They use protein-focused ingredients and a portioned recipe to boost protein per muffin without sacrificing taste.
Are these muffins gluten-free?
It depends on the flours used; you can swap in gluten-free options if needed.
Are these muffins dairy-free?
They can be made dairy-free with plant-based milk or yogurt and dairy-free fats; check the ingredients.
How many muffins does the recipe yield and what is a serving?
The recipe yields several muffins; a serving is typically one muffin.
How should I store leftovers?
Store in an airtight container; refrigerate for a few days or freeze for longer.
Can I customize the flavor or add extra mix-ins?
Yes. You can add different berries, nuts, or spices, and adjust sweetness.
Are blueberries optional?
You can substitute with other berries or leave them out, though blueberries provide polyphenols and fiber.
Is this suitable for people watching carbs or following special diets?
With substitutions (lower-sugar flours, reduced sweetener), you can adapt, but check your dietary needs.
Do these muffins support gut health?
The fiber and polyphenol-rich blueberries support digestion and microbial diversity as part of a balanced morning routine.
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