6 Low-Sugar Breakfast Muffins With More Protein Than an Egg

From healthy blueberry muffins to savory muffins, these recipes will keep you full.
Image Credit: mphillips007/iStock/GettyImages

After hitting snooze one last time, you rush out of bed, get ready for work and grab whatever food you can find as you fly out the door. Instead of resorting to that sad granola bar stash again, start your day with a healthy and tasty homemade muffin.


While the muffins you'll find at the bakery down the street aren't exactly the best for your body (hello, truckloads of sugar), using the right ingredients can make them a dietitian-approved choice. Plus, they're portable and easy to prep for the entire week — saving you both time and money.

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In fact, they can even beat out a basic egg scramble on the protein front. While one large egg contains around 6 grams of protein, these muffins serve up to 13 grams each. Another bonus: These pack in under 12 grams of sugar per serving — while your average bakery muffin packs in 27 grams of sugar!

"Low-sugar, high-protein muffins can be a great option for breakfast. The low sugar content won't produce a huge spike in your blood sugar while the protein will help stabilize your blood sugar and keep you fuller for longer," says Brittany Modell, RD, CDN, founder of Brittany Modell Nutrition and Wellness. That's what makes these healthy muffin recipes more filling than your typical high-carb and low-protein options (think: sugary cereal and store-bought pastries).


The next time you're trying to decide what to make for breakfast, go for these low-sugar options that are loaded with filling protein.

1. Banana Protein Muffins

Plain low-fat Greek yogurt helps up the protein in these muffins.

Sugar: 7 grams

Protein: 9 grams


These muffins get added protein and moisture from Greek yogurt. Combined with eggs, oats, protein powder and bananas, it's a wholesome combo that's hard to beat.

"Plain, low-fat Greek yogurt is a great addition to any breakfast," says Tony Castillo, RDN, LDN, co-founder of Nutrition for Performance. "The Greek yogurt adds calcium to help your bones, protein to help your muscles and carbs to help your energy levels."



Get the Banana Protein Muffins recipe and nutrition info from Haute and Healthy Living.

2. Spinach Ricotta Quiche Muffins

You can eat mini versions of a breakfast favorite with this healthy dish.

Sugar: 1.6 grams

Protein: 7.5 grams


Get your quiche fix in muffin form with this savory mini version of the breakfast staple. Loaded with eggs, cheese and plenty of veggies — including mushrooms, spinach and onions — they'll keep you feeling full and satisfied.

"It's important to consume protein-rich foods for breakfast because they're filling and will help with your hunger for the rest of the day," Modell says. "A mix of protein and fat also helps balance your blood sugar."


Get the Spinach Ricotta Quiche Muffin recipe and nutrition info from Love and Zest.

3. Chocolate Protein Muffins

Great for breakfast or as a post-workout snack, these protein-packed muffins will quell your chocolate cravings.

Sugar: 11 grams

Protein: 13 grams


If you want to have your cake and eat it too, well, make these muffins. These fudge-y, lower-sugar bites are sweetened only with bananas and are gluten-free, too, thanks to the oat flour.

Eggs and protein powder give this recipe its high protein content. Just a few other staples — including almond milk, baking soda and baking powder — make everything come together.


Get the Chocolate Protein Muffin recipe and nutrition info from Eating Bird Food.

4. Blueberry Protein Muffins

Start your day with a major antioxidant boost from these blueberries.

Sugar: 6 grams

Protein: 9 grams

They might seem basic, but blueberries are one of the healthiest foods you can include in your muffins. Not only do they add a tart flavor, but they're packed with health-boosting antioxidants.

Blueberries are an excellent source of essential nutrients (vitamins C and K and manganese) and a good source of dietary fiber — which will keep you fuller for longer. In addition, blueberries are abundant in flavonoids, antioxidants responsible for berries' anti-inflammatory power, according to the USDA.

Researchers found that a high intake of anthocyanins (the pigments that give blueberries their color) is linked to a reduced risk of heart attacks, according to a January 2013 study of 93,600 participants published in the journal ‌Circulation.‌ Combined with Greek yogurt, all-purpose flour and olive oil, these muffins bring on ‌all‌ the fluffy cake vibes.

Get the Blueberry Protein Muffin recipe and nutrition information from Hint of Healthy.

5. Flourless Pumpkin Muffins

It doesn't have to be fall for you to enjoy these healthy, protein-packed pumpkin spice muffins.

Sugar: 11 grams

Protein: 9 grams


Considering how healthy pumpkins are, these muffins should be enjoyed all year long — not just in the fall months.

"Pumpkin is rich in vitamin A, antioxidants and fiber, with one cup of canned pumpkin clocking in at 7 grams," Modell says.

Feel free to skip the chocolate chips — or swap for nuts or blueberries — to lower the sugar content in these muffins.

Get the Flourless Pumpkin Muffins recipe and nutrition info from Eating Bird Food.

6. Apple Protein Muffins

This oat-based flourless muffins boasts the warm flavors of fall — but eat it any time!

Sugar: 6 grams

Protein: 10 grams

These delicious muffins get their flavor from apples, cinnamon and a hint of maple syrup. Instead of using flour, this muffin is primarily made from oats, giving you all the benefits of eating a bowl of oatmeal — just in muffin-form.

"Oats are a complex carbohydrate and are rich in soluble fiber. They're also packed with magnesium, iron and B vitamins," Modell says. Oats contain a type of fiber called beta-glucan, which has been shown to slow digestion, increase satiety and suppress appetite, according to the Harvard T.H. Chan School of Public Health.

Get the Apple Protein Muffin recipe and nutrition info from One Clever Chef.

Click below to pin and save these recipes for later!

With the right ingredients, muffins can make for a protein-filled, super-satisfying breakfast.
Image Credit: Graphic: LIVESTRONG.com Creative




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