Protein Blueberry Mug Muffin

A 90-second high protein blueberry muffin you make in one mug. 40g of protein, no flour, no oil, no protein bar aftertaste. Greek yogurt and an egg do the moisture work, lemon zest brightens it, and the fresh blueberries burst into jammy pockets. Single serving, 4 minutes start to finish.

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Prep Time 2 minutes mins

Cook Time 2 minutes mins

Cuisine American

Servings 1 mug

Calories 400 kcal

Ingredients

  

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• 3 tbsp oat flour
• 1 scoop vanilla whey protein powder
• 1/2 tsp baking powder
• 1 pinch salt
• 1 large egg
• 1/4 cup nonfat greek yogurt
• 2 tbsp unsweetened almond milk
• 2 tsp maple syrup
• 1/2 tsp vanilla extract
• 1/2 tsp lemon zest
• 1/3 cup fresh blueberries
• 2 tbsp fresh blueberries for the top

Instructions

 

• Grab a wide microwave-safe mug. Add the oat flour, protein powder, baking powder, and salt. Whisk dry with a fork.
• Crack in the egg, add the greek yogurt, almond milk, maple syrup, vanilla, and lemon zest. Stir hard until the batter is smooth and pulls away from the sides of the mug. It should look like thick pancake batter.
• Fold in the 1/3 cup of blueberries gently. Do not over-mix or the whole thing turns purple.
• Top with the extra 2 tbsp of blueberries, pressed lightly into the batter so they sit on top like the photo.
• Microwave on high for 80 to 90 seconds. Start checking at 70 seconds. The top should be set and spring back when you tap it. If it still looks wet in the middle, add 10 seconds at a time. Do not overcook.
• Let it rest for 30 seconds. Eat directly from the mug while the blueberries are still warm and jammy. Optional: a drizzle of greek yogurt on top, or a tiny pour of warm maple syrup down the side.

Notes

Macros estimated with Legion vanilla whey, Fage 0% greek yogurt, fresh blueberries, and unsweetened almond milk. Numbers shift slightly with brand swaps, especially on the protein powder.

Want a fluffier crumb? Swap whey for casein protein. Want more protein? Stir an extra tablespoon of greek yogurt into the batter to push past 45g.

Nutrition

Calories: 400kcalCarbohydrates: 41gProtein: 40gFat: 9gSaturated Fat: 2gCholesterol: 190mgSodium: 380mgFiber: 3gSugar: 12g

Keyword blueberry muffin, high protein breakfast, microwave breakfast, mug recipe, protein muffin, single serving

Tried this recipe?Let us know how it was!

one mug. one fork. ninety seconds in the microwave and you have a blueberry muffin that hits 40g of protein before you finish your coffee. fluffy, lemon-kissed, blueberries warming into little jammy pockets, and zero of the “this tastes like a protein bar” energy that ruined the last six muffins you tried. this is the breakfast that makes you stop ordering the cafe muffin you already know is going to leave you hungry by 10am.

Why this one is different

• 40g of protein in a breakfast muffin that takes one mug, one fork, and ninety seconds
• greek yogurt and the egg are doing the moisture work, so it actually tastes like a muffin and not like a hockey puck
• fresh blueberries, not dried, not frozen, so they burst into little jammy pockets you bite into
• lemon zest is the secret weapon, it brightens the whole mug and makes the blueberries taste blueberrier
• no flour, no oil, no sugar bomb, no protein bar aftertaste

Kel’s Tips

• Lemon zest is the move. I know it sounds extra. It is the difference between “fine breakfast” and “wait, did you bake this?” Use the zest of half a lemon, microplaned. Save the rest of the lemon for your water.
• Wide mug, not tall. A wide shallow mug cooks even. A tall narrow one cooks gummy in the middle. If all you have is tall, knock 10 seconds off and check.
• Fresh blueberries beat frozen. Frozen ones bleed and turn the whole mug grey. If frozen is what you have, do not thaw, fold them in straight from the bag and add 15 seconds.
• Push past 40g of protein. Stir an extra tablespoon of greek yogurt into the batter, or top with a tablespoon of cottage cheese whipped smooth with a splash of vanilla. You will hit 45g without changing the flavor.
• Make it a streusel situation. Crumble half a Quest oatmeal cookie or two tablespoons of granola on top in the last 20 seconds of cook time. You get the bakery muffin top texture for almost no calorie hit.
• Casein swap for fluffier muffin. Whey works. Casein protein gives you a softer cake-like crumb. If you have it, use it.