Go Back
–+ servings

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.
Print Recipe Pin Recipe
Prep Time 2 minutes
Cook Time 2 minutes
Cuisine American
Servings 1 mug
Calories 400 kcal

Ingredients
  

  • 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!