These apple protein muffins are made in one bowl and packed with oats, warm cinnamon, and a boost of protein powder. They’re hearty, naturally sweet, and incredibly satisfying — the perfect high-protein snack or make-ahead breakfast that also freezes beautifully.
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If you’re looking for something cozy that still supports your energy, these muffins deliver. Muffins are always a hit in my house — they’re portable, easy to prep, and keep us fueled during busy weeks. We love our pumpkin oatmeal muffins and these banana oatmeal muffin cups, but during the fall, these apple protein muffins quickly become the family favorite.
I like to think of them as fuel food — a protein-forward muffin meant to keep you satisfied and steady. They offer the perfect combination of protein and slow-burning carbs, making them ideal for breakfast, after a workout, or anytime you want something nourishing and delicious that also supports health, weight, and fitness goals.
Key ingredients
When creating a healthy muffin recipe, I replace or reduce three key ingredients with more nutritious options: white flour, oil, and sugar. For these apple protein muffins:
- I use old-fashioned rolled oats instead of all-purpose flour. Oats work well in these muffins because they provide a nice, hearty texture. If you use certified gluten-free oats, these muffins will naturally be gluten-free. I also tested this recipe using quick oats, which work just as well!
- I also swap butter and oil for some Greek yogurt. This keeps the muffins moist while adding an extra boost of protein.
- Add in a couple scoops of protein powder. Not only does this add even more protein to the recipe, but it also helps sweeten the muffins without requiring a lot of added sugar.
- I have nothing against whole eggs (I love them!). However, to maintain a high protein intake and a low fat level, I opt for liquid egg whites.
How Do You Make Apple Protein Muffins?
This is a simple one-bowl muffin batter made with plenty of fresh chopped apples! They are incredibly quick and easy to make.
Here are the cliff notes: Preheat your oven to 350°F. Prepare a muffin pan by either brushing each cup with a small amount of coconut oil or spraying it with cooking spray. Combine all the dry ingredients in a large bowl and mix well. Add in the wet ingredients and the apples. Once everything is combined, divide evenly amongst 12 muffins. Bake for 20-22 minutes. Cool and enjoy! I told you they were easy!😉
One quick note:
My kids love it when I add raisins to these muffins, and hubby always asks for walnuts! Personally, I like them just as they are, served with some fresh peanut butter or almond butter right on top.
When I want a meal that is a bit bigger but still packed with protein, I’ll break the muffin up and serve it over some Greek yogurt or cottage cheese. Delish!
You’re going to love these wholesome, fruit- and protein-packed muffins. They’re absolutely delicious, perfectly sweet, and super satisfying!
Keep these muffins on hand for a quick, on-the-go breakfast or snack. I love having a batch of these on hand instead of having to buy super sugary and processed alternatives. They make the perfect pre- or post-workout snack. Try pairing them with hard-boiled eggs, Greek yogurt, or cottage cheese to boost the protein content for a more substantial meal.
I’d love to know if you make this (or any) recipe! Tag @clean_and_delicious on Instagram and be sure to subscribe to our mailing list to receive more healthy, delicious recipes straight to your inbox.
Apple Protein Muffins
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Ingredients
- 2 cups (200g) rolled oats
- 2 scoops (60g) vanilla protein powder I used this one
- 2 teaspoons cinnamon
- 1/2 teaspoon baking powder
- 1/2 teaspoon kosher salt
- 1/2 cup +2 tablespoons (150g) liquid egg whites, (5 large egg whites)
- 2 tablespoons maple syrup
- 1 cup (225g) low-fat Greek yogurt
- 1 medium (150g) apple, diced
Instructions
- Pre-heat oven to 350ºF. Prepare a muffin pan by either brushing each cup with a little coconut oil or spray with some cooking spray.
- In a large bowl, combine the oats, protein powder, cinnamon, baking soda and salt.
- Add in egg whites, maple syrup, Greek yogurt, and apples; combine well.
- Divide the batter among the prepared muffin cups. Bake for 20 minutes.
- Remove the muffins cool and enojy!
Notes
- Allow muffins to completely cool to room temperature.
- Place muffins on a plate or tray in your freezer for about an hour until they are mostly frozen before packing them in an airtight container. This will keep them from getting smashed or from sticking together.
- Place your muffins in an airtight container like a sealable baggie to keep air out.
- Frozen muffins will stay good for up to 3 months.
- You can let your muffins thaw at room temperature and this will take about 30 minutes.
- Or you can microwave your muffin for about 30 seconds.
- Another option is to wrap your muffin in foil and heat it in the oven at 350°F for 10 minutes.
Comments
Ella says
These sound wonderful for that extra bit of protein each day and I’ll definately be trying them out soon. Thanks Dani!
AmyV says
I’m excited to give these a try! A snack that I’m totally addicted to right now, is mixing plain greek yogurt with a serving of Kashi Go Lean cereal, then topping with some goji berries and cocoa nibs…full of protein and the yogurt gets a sweet kick from the berries and nibs!
Kim says
Just tried that, since I had all of those things kicking around and was in the mood for an easy snack…SO good! Thanks for posting.
Dani says
You are very welcome!!
Nancy says
Have you tried it with chocolate protein? I don’t want to buy more protein as I have a giant tub of chocolate flavored protein. Can you also just use organic coconut sugar or sugar in the raw instead of sucanat?
I can’t wait to try this!
Thanks!!
Dani says
I haven’t but I’m sure it would be fine. As for the sugar…. yes! regular organic sugar would be fine.
Rashida says
Can whey or protein powder be substitute for something more available ? With thanks
Dani says
Honestly, off the top of my head I’ve got no ideas. I wonder if anyone else reading does… hey guys, any ideas out there?!! If I come up with a good substitute, I’ll be sure to let you know!
Sara says
I can’t say it’s more available but I make these with collagen powder.
C. says
I’ve just baked them using 2 tbsp of corn starch instead of protein powder. Also, I’ve substituted the Greek yoghurt with vanilla soy yoghurt. Don’t know if my version still counts as high protein cupcake – but worked perfectly fine. My house smells fantastic, and the taste test has been delicious ;-). Hope this helps!
Greetings from Germany :-)…
Dani says
Thanks so much for sharing! Love had you adjusted the recipe to make it your own.
Melissa says
I baked these this morning for I was tired of eating cereal and it was DELICIOUS!! Thank you for sharing these simple yet tasty & clean recipes. Looking forward to the Super Bowl recipes!!!
Dani says
You are very welcome;) So glad you enjoyed them!
Linda says
How much is a “scoop” of whey?
Hannah says
Could I uses the whole egg instead of the whites? And if so, how many? I can’t wait to try this recipe!!
Dani says
Yes you definitely can! Figure 1 egg to every two egg whites… this way you always know how to make the substitution.
Deborah says
I have been hooked on your protein pancake recipe for years and have changed it up a bit, adding cottage cheese ect. and this inspired me to use that recipe and bake muffins.. I just added a small amount of baking powder and they turned out delish!!! Thanks again you have the best ideas to work from..
Thelma says
I made these this afternoon. Because my apples are really small, I added 1/2 cup of organic raisin. They are delicious! Thank you.
Julia says
Great recipe! Instead of vanilla protein powder I chose On’s Gold Whey Banana Cream. Very delicious 🙂
Nanna says
Thanks for great recepis – i love your blog! I eat primarily vegan and glutenfree – do you have an idea on what to replace the greek yoghurt with?
Thanks 🙂
Kaitie B says
I used applesauce! Came out awesome!
Dani says
Good to know! Thanks for sharing.
Laura Jo Walsh says
I’m soooo trying these! I’ve been looking for some more easy “protein bar” type recipes that are pretty portable. I’ve been making some carrot cake ones of Jamie Eason’s but I’m looking for something new.
Curious question…would these freeze well!!? There’s no way I could eat 12 in about a weeks time. Either way, I’m still trying these! 🙂 Thanks a ton Dani!!
Sarah says
Does anyone know if these need to be stored in the refrigerator? Or can these be left out? Thanks!
Liz says
In my search for some clean and easy recipes for my family…I found you! Thanks so much for all your recipes and some videos! I have to admit, I made these…and, YUM!!! I did add one shredded carrot for some veg and it gave it some nice color too 🙂 My hubby and 2 1/2 yr old boy LOVE them…and so do I! Definitely a keeper!
KARIN says
Thanks for this recipe – sooooo good 🙂
Catherine says
I cannot believe how delicious and satisfying these muffins are! Oh my gosh! My kids love them too! It’s a freeeeeezing cold day today, and these were the perfect treat. Dani, you are AWESOME, so inspiring and so talented! Thank you, thank you, thank you! <3 <3 <3
tracey says
could i use coconut sugar instead of turbinado sugar?
Abby says
These are are amazing! I was expecting them to come out more like cakey muffins, but the baked oatmeal feel they have is great! So much easier than making a whole pan of baked oatmeal and a super quick and easy breakfast. It’s amazing there’s no flour, sugar or butter!
Thanks for the recipe!
Katie says
These look amazing!! I wondered if you could recommend some great pre work out snacks?x
megan says
I know this is way late but I just stumbled on this recipe and noticed the question about protein powder substitutes. It will alter the taste somewhat but besan (aka chickpea flour, aka yellow pea/gram flour) is very cheap, available in most international, indian, and healthfood stores and it will work here too. It is unsweetened so stevia and vanilla would need to be added as well and it has a slightly earthy taste when uncooked so you’d want to make sure it is thoroughly cooked before serving. It is often used in vegan/GF baking recipes for cookies, etc.
Hope this helps!
Also looking forward to trying this recipe as-is 🙂
Kellie says
I made these this afternoon.
I had a fridge full of cherries so I used those instead of apple, and put a slither of banana on the top !! YUM !!
Kitchen smells divine.
Dani says
sounds good! enjoy:)
Jillian says
making these now! but mini!
Jillian says
Kitchen smells amazing i used vega protein and greens lil extra protein and 2 servings of greens hopefully they are amazin!
Nicholas says
Made these yesterday, I wasn’t totally disappointed(my own recipes pale in comparison), but they came out a tad dry, and a tad chewy and left me with the impression that more flavor could be infused in them. The only substitutions I made were regular salt for kosher salt, and 1 tablespoon of a stevia baking blend instead of turbinado sugar.
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You can see the texture is a bit rubbery in the last picture there. Was this due to a technical error on my part or are they supposed to be like that?
Any idea how I could make these a bit fluffier?
Perhaps whole eggs instead of eggwhites? maybe add a bit of applesauce to the batter?
I’d love to get your input.
Oh. I made your “protein pancakes” and shredded salsa chicken today. Both were great!
I used raisin bran crunch instead of fiber one, and added two tablespoons of raisins to match, but I was extremely happy with the recipe regardless!
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Dani says
By nature, these muffins are bit dry and rubbery b/c of the protein content. I so think whole eggs would make a difference – so that may be worth a try. PS – thanks for the photos. So fun to see them.
Shayne says
Thank you for these 🙂 I made them twice already and thought they were awesome. I did modify it a little by using 1/2 an apple and 1/2 cup unsweetened apple sauce as I didn’t have a full cup of yogurt – used the single serving 5.3 – 6 oz containers that were in the fridge. Then I made it again with 1/2 a pear as I was out of apples at that point – either way, they were perfect
Dani says
Perfect! I’m glad your substitutions worked and you enjoyed them 🙂
Genie says
Has anyone tried freezing the muffins before baking? Can they be frozen after baking and cooling? I cook only for myself but would love to have a freezer friendly alternative. Thanks to all for the comments and hoping everyone enjoyed Thanksgiving!
Dani says
Hi Genie, hope you had a happy Thanksgiving, too! I haven’t tried freezing before baking, but they can definitely be frozen after baking and cooling. Enjoy!
Lenore says
Dani, you are so right about accepting your body for what it is ! Not to say we can’t still aim at losing or gaining a bit of extra weight, a few stronger muscles or whatever. But the idea of appreciating what we have, is so much better than being critical! Thank you, very well articulated.
Dani says
Thanks Lenore, I’m so glad the message resonated. xo
Jess says
Can i Just omit the yogurt? I am trying to cut out dairy, so I was wondering if I can leave it out or maybe substitute? 🙁
Dani says
I don’t think omitting it would work. You may be able to sub in some applesauce… but I havent actually tried this myself so I’m not positive. Let me know if you decide to give it a try!!
Linda says
I am wondering how long would these last stored in an airtight container in the refrigerator? Anyone?
Thanks in advance!
Dani says
They will happily last up to 5 days!
Aimee says
I only have quick oats — will those suffice? I’ve been experimenting with protein-snack-baking, so thanks so much for publishing this!
Dani says
I think that would work just fine 😉
Sarah says
These are delicious little bite size breakfast snacks! I did add some nutmeg and cloves, because I’m a little crazy about spices. I also think that they turned out a little bit better as breakfast cookies rather than breakfast muffins. The texture lended itself better to the cookie form. I made the first batch as muffins, and then the second batch as cookies.
Dani says
This is a great tip Sarah!! I want to try them as a cookie. thanks for sharing.
Christiana says
Hi Dani,
what can I use instead of vanilla protein powder?
Can I use almond flour or coconut flour? If so, what quantity?
Dani says
Hi Christiana, this is meant to be a protein muffin, so swapping in flour for the protein powder may not work very well. I wish I could be of more help, but I would need to experiment with that one.
Desiree Swance says
So excited to try these! Can I use coconut sugar instead?
Dani Spies says
Yes! That would definitely work.
Julia says
Would I be able to replace apple chunks with apple sauce?
Dani Spies says
I don’t think that would work – you may need more oats. If you decide to give it a try I would love to hear how it goes.
Krista says
These are awesome! I didn’t have any Greek yogurt so I substituted it with sugar free applesauce. Was a hit in my house! And so easy and fast to whip up. Will for sure make these gems again.
Dani Spies says
I’m so glad you enjoyed the muffins, Krista. I’m thanks for letting me know they work with applesauce instead of yogurt – great substitution tip.
Maria Doll says
I loved the recipe. I used eggs instead of egg whites. I soaked the oats first so they wouldn’t bother me. It took almost 50 minutes to cook, though
Amy says
I didn’t see in the direction to blend the oats into oat flour. Do you just leave the rolled oats as is?
Dani Spies says
I do!
Brittany says
Unfortunately my family and I did not enjoy. These were extremely dense and lacked flavor. I used heaping teaspoons of cinnamon and even added some maple syrup and vanilla extract. We will not use this recipe again.
Trish says
How do I make theses without any eggs?
Dani Spies says
You can try use an substitute (like egg beaters).
Chris says
I made a batch each for my two granddaughters that are expecting! My husband tried one and said they are delicious! I’ve froze them as you instructed and it was perfect. Easy recipe to follow.
Now, wait for babies to arrive!
Dani Spies says
Awe, I’m so glad everyone enjoyed them. It’s such a simple and nutritious recipe to make. Sometimes I change up the fruits, depending on what is in season.