High Protein Blueberry Muffins

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Why You’ll Love These

• No protein powder – Protein comes from real food: eggs, Greek yogurt, cottage cheese, and almond flour.

• Macro-friendly – 12g protein / 9g net carbs / 8g fat per muffin.

• Meal prep hero – Stays soft for 5 days in the fridge; freezes perfectly.

• One bowl – Minimal cleanup.

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Ingredients

Dry Ingredients

• 1 ½ cups (150g) fine almond flour (not almond meal)

• ¼ cup (30g) coconut flour (absorbs moisture; do not skip or sub 1:1)

• 1 tsp baking powder

• ½ tsp baking soda

• ¼ tsp fine sea salt

• ¼ cup (48g) granulated monk fruit sweetener OR coconut sugar (for non-low-carb)

Wet Ingredients

• ¾ cup (180g) plain nonfat Greek yogurt (room temp)

• ½ cup (120g) full-fat cottage cheese, blended until smooth* (see note)

• 2 large eggs (room temp)

• ¼ cup (60ml) unsweetened almond milk (or any milk)

• 1 tsp vanilla extract

• 2 tbsp (28g) melted coconut oil or unsalted butter, cooled

Fold-In

• 1 ¼ cups (190g) fresh or frozen blueberries (if frozen, do not thaw)

• Optional: 2 tbsp slivered almonds or sugar-free white chocolate chips for topping

*Blend the cottage cheese in a small food processor or with an immersion blender until completely smooth (30 seconds). This eliminates all curds and adds creamy, unnoticeable protein.

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Instructions

Intensity level: Low – just mixing and folding. No electric mixer needed.

1. Preheat & Prep

Preheat oven to 350°F (175°C). Line a 12-cup standard muffin tin with paper liners or spray generously with nonstick spray (these muffins like to stick to unlined pans).

2. Mix Dry Ingredients

In a large bowl, whisk together almond flour, coconut flour, baking powder, baking soda, salt, and sweetener. Break up any clumps in the almond flour with your fingers or the back of a spoon.

3. Mix Wet Ingredients

In a separate medium bowl, whisk the Greek yogurt, smooth cottage cheese, eggs, almond milk, vanilla, and melted coconut oil until completely combined and slightly frothy.

Tip: If your yogurt or eggs are cold from the fridge, the coconut oil may solidify into small lumps. To prevent this, microwave the wet mixture for 10 seconds or let it sit on the counter for 5 minutes before mixing into dry.

4. Combine (Don’t Overmix)

Pour the wet ingredients into the dry. Stir with a rubber spatula just until no dry streaks remain. The batter will be thick and slightly sticky – that is correct. Overmixing makes almond flour muffins dense.

5. Fold in Blueberries

Gently fold in blueberries. If using frozen, toss them in 1 tsp of almond flour first (this prevents purple streaks). Fold only 3–4 times. Over-folding = crushed berries + pink batter.

6. Portion & Top

Divide batter evenly among 12 muffin cups (about ¼ cup each). Sprinkle tops with slivered almonds or a few extra blueberries. Press those lightly into the batter so they don’t roll off.

7. Bake

Bake on the middle rack for 20–22 minutes. At 18 minutes, check: muffins should be golden brown on top, and a toothpick inserted in the center (avoiding a blueberry) comes out clean or with a few moist crumbs – not wet batter.

• Ovens vary. If tops brown too fast at 20 min, loosely tent with foil for the last 3 minutes.

8. Cool (Crucial Step)

Let muffins cool in the pan for 5 minutes – almond flour muffins are fragile when hot. Then transfer to a wire rack to cool completely. If you skip this, they may crumble.

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Time & Intensity Breakdown

Total from start to eating: 32 minutes (but only 13 minutes of effort).

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Nutrition Information

Per muffin (12 muffins total), using monk fruit sweetener and nonfat Greek yogurt.

If using coconut sugar instead of monk fruit: add 15 calories and 4g sugar per muffin (total 200 cal, 9g sugar).

Key Nutritional Highlights

• 12g protein from eggs, Greek yogurt, cottage cheese, and almond flour (which has more protein than wheat flour).

• 4g fiber – keeps you full for hours.

• No refined flour – gluten-free friendly (check your oats/almond flour for cross-contamination if celiac).

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Storage & Make-Ahead

• Fridge: Store in an airtight container for up to 5 days. Microwave for 10 seconds before eating to restore softness.

• Freezer: Wrap individually in plastic wrap, then place in a freezer bag. Freeze for up to 3 months. Thaw overnight in the fridge or microwave directly from frozen for 30–40 seconds.

• Do not leave at room temperature beyond 24 hours (the dairy and moisture from blueberries can cause spoilage).

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Pro Tips for Success

• Avoid the “soggy bottom” – Use paper liners or a silicone pan. Metal pans with spray still work, but liners give better release.

• Don’t substitute all coconut flour – It’s highly absorbent. If you replace it with more almond flour, the muffins will be greasy and collapse.

• Want 18g protein? Add 1 scoop of unflavored or vanilla whey protein isolate (reduce almond flour by 2 tbsp). But honestly, try the recipe as written first – it’s designed to taste like a normal muffin.

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Recipe End Notes

Recipe name: High Protein Blueberry Muffins
Yield: 12 muffins
Serving size: 1 muffin

Last step before serving: Let muffins cool completely on a wire rack (at least 20 minutes after removing from the pan). This allows the coconut flour to finish absorbing moisture – warm muffins will be slightly more delicate, but still delicious. For the best texture, wait 1 hour.

Last-minute check: If your kitchen is humid or you used extra-large eggs, the batter may feel too wet. Add 1 extra tablespoon of almond flour. Too dry? Add 1 tbsp almond milk.