Sweet Potato Blueberry Protein Muffins

Sweet Potato Blueberry Protein Muffins made in the blender with oats, sweet potato, yogurt, protein powder, and blueberries! 130 calories, 7 grams of protein, and 3 grams of fat per muffin!

Healthy protein muffins!!! Can I get a what what?! While I’m not a baker, I love playing around with baking. And what better way to do it than with some sweet potato blueberry protein muffins!

I grew up eating blueberry muffins and I figured it would be fun to do a healthy spin on them. Made with wholesome ingredients, low in sugar, packed with protein, and good for you!

The recipe is based on my pumpkin chocolate chip protein muffins. I subbed sweet potato for the pumpkin and blueberries for the chocolate chips since they are in season. Best decision ever!!

Growing up I played travel softball and the season was right in the middle of summer.

Literally every weekend we would be traveling for tournaments. Three games on Saturday and then one or more on Sunday depending on if you win.

I didn’t realize it at the moment, but my parents gave up their summers to travel around with us. We used to go to the beach every single weekend before travel sports, but not anymore. What parents do for their kids!

Anyways, back to the point. Every Saturday and sometimes Sunday morning we would stop at Wawa (if you know what that is, what up east coast!) to carpool with teammates and grab breakfast or snacks. Coffee and some kind of treat for my dad and a blueberry muffin and yellow Gatorade for me.

And I mean a blueberry muffin the size of my face that you would see at a bakery or cafe, but it was from a gas station. Definitely full of white flour, refined sugar, and who knows what else.

Man those muffins certainly were good though, from what I can remember.

So this is my take on a healthy one. While it’s not the crumbly Wawa muffin I grew up with, it definitely hits the spot when you are craving a baked good and don’t want to derail your nutrition goals!

Sweet potato blueberry protein muffins

This recipe couldn’t be easier. Just 10 ingredients and everything goes in your blender to make the batter. They are made with ingredients you probably already have in your kitchen and are packed with protein!

Here is what you need:

• rolled oats
• cooked sweet potato
• greek yogurt
• protein powder – I used Ka’Chava Vanilla – you can use that link for 15% off!
• eggs
• blueberries
• cinnamon
• baking soda
• baking powder
• salt

First, make the oat flour. You could easily buy oat flour, but all you have to do is add rolled oats to your blender and blend for 30 seconds or so until it is broken down into a flour-like consistency. Voila, oat flour!

Next, add the rest of the ingredients – sweet potato, yogurt, eggs, protein powder, cinnamon, baking powder and soda, and salt. Blend it up until combined. The batter will be THICK, but it’s okay. Finally, stir in the blueberries.

I just add them to the blender and carefully stirred them instead of dirtying another bowl.

Once the batter is combined, evenly distribute the batter between 12 muffin tins and bake for 25-30 minutes until a toothpick comes out clean. I used silicone muffin liners so after they cool, they will pop right out!

I am definitely not a baker, but I’m telling you these are hard to mess up!

Where does the protein come from?

There are a few ingredients that make these muffins protein muffins. Let’s break it down:

• protein powder – a given, but adding protein powder ups the protein!
• yogurt – Greek or Icelandic yogurt is loaded with 25 grams of protein per cup, the yogurt helps boost the protein and keeps them moist
• rolled oats – 1/2 cup of rolled oats has 6 grams of protein, making 18 grams total in this recipe.
• eggs – one of my favorite ways to get protein in the morning! Eggs are a complete protein too!

What makes sweet potato blueberry protein muffins healthy?

Most muffins you find are loaded with refined flour, white sugar, unhealthy oils, and who knows what else. For example, an average blueberry muffin can contain up to 425 calories, 61 grams of carbs, 27 grams of sugar, and 18 grams of fat.

This gives you a sugar high and then your blood sugar crashes and you may feel tired and hungry again. Certainly not my ideal way to start the day.

These protein muffins are healthy for a few reasons:

• protein-packed – each one has a little over 7 grams of protein to help keep you full
• gluten-free – we are using rolled oats and sweet potato instead of flour to make them gluten-free. If you have celiac disease, make sure you use certified gluten-free oats.
• low in sugar – 5 grams of sugar per muffin!? It doesn’t get much better than that.
• fiber – each muffin has 3 grams of fiber to help keep you full and help with digestion

Substitutions for blueberry protein muffins

This recipe is pretty forgiving and you can change it up to fit your needs. I have made it with a few different protein powders and they work. That is the only substitution I’ve tried, but I think these others will work as well!

• protein powder – you can use whey or whatever protein powder you like. I would assume that most work, except collagen, as the protein helps thicken the batter.
• no protein powder – if you don’t want to use protein powder, try 1/3-1/2 cup more of oats. This will change the nutritional breakdown though.
• non-dairy yogurt – I haven’t tried it, but you could probably use non-dairy yogurt. Just make sure the batter is thick and if you need to, add more oat flour
• flax eggs – if you can’t have eggs, try 2 flax eggs instead

More healthy protein snacks

• Pumpkin Chocolate Chip Protein Muffins
• No Bake Walnut Protein Brownies
• Greek Yogurt Bowl
• Coffee Protein Smoothie
• Copycat Perfect Bar Recipe
• Chocolate Peanut Butter Protein Balls

4.35 from 43 votes

Sweet Potato Blueberry Protein Muffins

Author: Kelly Nardo

Sweet Potato Blueberry Protein Muffins made in the blender with oats, sweet potato, yogurt, protein powder, and blueberries! 130 calories, 7 grams of protein, and 3 grams of fat per muffin!

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Course: Breakfast, Dessert, Snack

Calories: 127kcal

Protein: 7.4g

Carbs: 18g

Fat: 3g

Prep Time: 5 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 30 minutes minutes

Servings: 12

ingredients

• 1 1/2 cup old fashioned rolled oats
• 1 small small sweet potato, cooked, peeled, & roughly chopped (~200 grams cooked)*
• 1 cup plain yogurt - I used Siggi's 4%
• 2 large eggs
• 2 scoops, packed vanilla protein powder (1/2 cup, packed/64 grams)
• 1 tablespoon cinnamon
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• pinch of salt
• 1 1/2 cup blueberries (205 grams)

instructions

• Preheat oven to 350 degrees Fahrenheit.
• Add the oats to your blender and process until a flour forms (about 30 seconds).
• Add the sweet potato, yogurt, eggs, protein powder, cinnamon, baking powder, baking soda, and salt and blend again until well combined and smooth. The batter will be very thick. Carefully stir in the blueberries. Or you can transfer the mixture to a bowl and stir in the blueberries that way.
• Distribute into 12 silicone muffin liners (or regular muffin liners that are greased). Top with some rolled oats if desired.
• Bake for 25-30 minutes or until a toothpick comes out clean. Remove and let cool for 5 minutes. Enjoy!

notes

*this can be baked beforehand and just stored in the fridge.

Use greek or Icelandic yogurt as it's thicker and has more protein. I love the Siggi's or Icelandic Provisions brand.

Nutrition information is based on using plant-based protein. You can use any kind of protein powder as I have made these with plant-based and whey. I am not sure if collagen would work though.

Use certified gluten-free oats if needed.

Tip: Only stir in about 1 cup of the blueberries and then sprinkle the rest of them on the top of the muffins after they are in the liners. This makes for pretty muffins.

Nutrition will vary depending on what kind of yogurt and protein powder you use.

nutrition

Nutrition Facts

Sweet Potato Blueberry Protein Muffins

Amount Per Serving (1 muffin)

Calories 127 Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1.2g8%

Polyunsaturated Fat 0.2g

Monounsaturated Fat 0.3g

Potassium 135.9mg4%

Carbohydrates 18g6%

Fiber 3.4g14%

Sugar 4.7g5%

Protein 7.4g15%

Vitamin A 3900IU78%

Vitamin C 10.7mg13%

Calcium 123mg12%

Iron 1.6mg9%

* Percent Daily Values are based on a 2000 calorie diet.

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