High-Protein Muffins: 5 Easy Recipes for Breakfast and Snacks

October 19, 2026

Muffins are the perfect grab-and-go food – they just usually contain almost no protein. With quark, oats and eggs as the base, each muffin has 9–12 g and keeps you full much longer.

Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.

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The base recipe (6 muffins)

250 g low-fat quark
2 eggs
100 g oats (or oat flour)
1 ripe banana, mashed
1 tsp baking powder, cinnamon, a little sweetener if you like

Blend or mix, fill into a muffin tin with paper cases and bake at 180 °C for 20–22 minutes. About 9 g protein per muffin.

5 variations

Blueberry – fold a handful of blueberries into the base. About 9 g.
Chocolate chip – 1 tbsp cocoa plus a few dark chocolate chips. About 10 g.
Apple-cinnamon – a grated apple instead of banana. About 9 g.
Protein boost – replace 30 g oats with vanilla protein powder. About 12 g.
Savoury – no banana or cinnamon; add 50 g grated cheese, spinach and turkey ham. About 12 g. Even more savoury ideas: egg muffins.

Meal-prep tips

Fridge: up to 4 days. Freezer: up to 2 months – thaw overnight.
Two muffins plus a coffee with milk make a 20 g+ protein breakfast at your desk.

More: baked oats · high-protein snacks · high-protein brownies. How much protein you need: free Protein Calculator.

Every meal already worked out: the High-Protein Cookbook.

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The shopping list that makes hitting your protein easy. Get it free →

Protein values are approximate and depend on brand and portion. With milk or egg allergy, lactose intolerance or medical conditions, check with a doctor or dietitian.