Apple and Cinnamon Protein Muffins for Triathletes

Why This Recipe Works for Athletes

These apple and cinnamon protein muffins are a high-protein, portable batch-cook snack designed for triathletes who train multiple times per week and need convenient recovery fuel between sessions. Each muffin delivers approximately 12–15g protein from a combination of Greek yoghurt, eggs, and protein powder, alongside slow-release carbohydrates from oats and apple. They’re ideal as a post-training snack in the 30–60 minutes after a swim, run, or turbo session — and batch well for the whole week.

Ingredients

  • 200g rolled oats
  • 60g vanilla or unflavoured whey or plant protein powder (2 scoops)
  • 2 medium eggs
  • 150g full-fat Greek yoghurt
  • 2 medium apples, grated (approx. 250g)
  • 60ml honey or maple syrup
  • 2 tsp ground cinnamon
  • 1 tsp baking powder
  • Pinch of sea salt

Instructions

  1. Preheat oven to 180°C (160°C fan). Grease a 12-cup muffin tray or line with paper cases.
  2. In a large bowl, combine oats, protein powder, cinnamon, baking powder, and salt. Mix well.
  3. In a separate bowl, whisk eggs with Greek yoghurt and honey until smooth.
  4. Grate the apples and squeeze out excess moisture using a clean cloth or kitchen towel — this prevents soggy muffins.
  5. Combine wet and dry ingredients. Fold in the grated apple. The batter will be thick — this is correct.
  6. Divide evenly between 12 muffin cups. Bake 20–22 minutes until golden on top and a skewer inserted in the centre comes out clean.
  7. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge for up to 5 days, or freeze individually for up to 3 months.

Nutrition Notes

Each muffin delivers approximately 180 calories, 13g protein, 22g carbohydrates, and 4g fat. The oats provide slow-release energy ideal for fuelling training sessions, while the protein content supports muscle repair and recovery. For a lower-sugar version, replace honey with mashed ripe banana. Dairy-free athletes can substitute Greek yoghurt with coconut yoghurt and use plant-based protein powder — the texture will be slightly denser but just as satisfying for post-training fuelling.

Prep time: 15 minutes | Bake time: 22 minutes | Servings: 12