[Recipe] Protein muffins

Protein Muffin feature image

Some people believe that muffins were invented as an excuse to eat cake for breakfast.

While that may be true for the conventional variety, these protein-packed muffins offer a better alternative when you simply have to have your breakfast cake and eat it!


  • 1 scoop whey protein powder
  • 1 cup rolled oats
  • 5-6 egg whites
  • 1 large whole egg
  • 1 tsp baking powder
  • ½ tsp of cinnamon
  • ½ cup apple sauce
  • ¼ cup chopped nuts

Rolled oats are a better option than processed instant oats as they have a lower GI and are also more nutrient dense – they’re an excellent source of thiamine, iron, and dietary fibre, the antioxidant avenanthramides.


  1. Blend all the ingredients together.
  2. Use a non-stick muffin tray and divide the mixture into four equal amounts.
  3. Bake at 180°C for 15-20 minutes until brown.
  4. Remove and leave to cool.

Cinnamon ranks highly as a superfood because of its rich polyphenol antioxidant content, which makes it a potent natural anti-inflammatory.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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