Soft, fluffy, and bursting with juicy blueberries, these 3-Ingredient Blueberry Protein Muffins are the ultimate meal-prep breakfast! Made without oil, butter, or added sugar, this viral high-protein recipe turns a quick mix into bakery-worthy muffins in just minutes!
Why You’ll Love This Recipe
Only 3 Core Ingredients: Uses high-protein milk, sugar-free instant pudding mix, and fresh blueberries for maximum simplicity.
No Added Butter or Oil: Keeps calories and fats exceptionally low while delivering tender, cake-like muffins.
Meal-Prep Perfection: Easy to bake in batches for quick, protein-packed grab-and-go breakfasts all week.
Essential Kitchen Equipment
12-Cup Muffin Pan & Paper Liners: For effortless baking and easy removal without sticking.
Mixing Bowl & Spatula: For folding the batter together gently.
Ingredients
Core 3 Ingredients:
2 cups (16 oz) Core Power / Fairlife vanilla protein shake (or high-protein vanilla milk)
1 box (1.0 oz / 28g) Sugar-free vanilla instant pudding mix
1 cup Fresh or frozen blueberries
Optional Baking Enhancers (For Best Rise):
1 1/2 cups Self-rising flour (or oat flour + 1 1/2 tsp baking powder)
1 tsp Vanilla extract
Pinch Salt
Step-by-Step Instructions
1. Prep Oven & Muffin Tin: Preheat your oven to 350°F (175°C). Line a 12-cup muffin pan with paper liners or spray generously with non-stick cooking spray.
2. Mix the Base: In a large bowl, whisk together the ready-to-drink vanilla protein shake, sugar-free instant pudding mix, and self-rising flour until a smooth batter forms.
3. Fold in Blueberries: Gently fold the fresh or frozen blueberries into the batter using a rubber spatula.
4. Fill & Bake: Divide the batter evenly among the 12 muffin cups (filling each about 3/4 full). Bake at 350°F (175°C) for 18 to 22 minutes, or until a toothpick inserted into the center comes out clean and tops are golden brown.
5. Cool & Enjoy: Allow the muffins to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
Chef’s Tips
Coat Blueberries in Flour: Toss the fresh blueberries in 1 teaspoon of dry flour before folding into the batter to prevent them from sinking to the bottom of the muffin cups!
Don’t Overmix: Stir the batter just until the dry ingredients are incorporated so the muffins remain light and fluffy.
Nutritional Breakdown (Per Muffin / Yields 12 Muffins)
Servings: 12 muffins
Calories: ~75 kcal
Protein: 6g
Net Carbs: 11g
Fat: 0.5g
Frequently Asked Questions (FAQ)
How do I store these blueberry protein muffins?
Store leftovers in an airtight container lined with a paper towel at room temperature for up to 3 days, or in the refrigerator for up to 1 week. Reheat in the microwave for 10–15 seconds for that fresh-out-of-the-oven softness!