Blueberry Lemon Protein Muffins — Batch Cook Athlete Snack

Why This Recipe Works for Athletes

These muffins batch-cook in under 30 minutes and keep in the fridge for 5 days, making them the ideal grab-and-go snack for early training mornings. Each muffin delivers 12–14g of protein from Greek yoghurt and protein powder, while blueberries provide antioxidants that support recovery from the oxidative stress caused by hard endurance training.

Ingredients

200g plain Greek yoghurt (full fat)
2 large eggs
80g vanilla protein powder
120g plain flour or oat flour
60g honey or maple syrup
Zest of 1 lemon
1 teaspoon baking powder
150g blueberries (fresh or frozen)
Pinch of salt

Instructions

Preheat oven to 180°C fan. Line a 12-hole muffin tin with paper cases.
Whisk together Greek yoghurt, eggs, and honey until smooth and combined.
Add protein powder, flour, baking powder, lemon zest, and salt. Fold gently until just combined — do not overmix or the muffins will be dense.
Fold in the blueberries, reserving a small handful to press onto the top of each muffin.
Divide the batter evenly between the 12 cases. Top each with 2–3 reserved blueberries.
Bake for 18–22 minutes until golden and a skewer inserted into the centre comes out clean. Cool in the tin for 5 minutes, then transfer to a wire rack.

Nutrition Notes

Per muffin: approximately 130 calories, 12–14g protein, 15g carbohydrate, 3g fat — though this varies depending on the protein powder brand and scoop size. Store in an airtight container in the fridge for up to 5 days, or freeze individually for up to one month. Defrost overnight or microwave from frozen for 60 seconds. To make gluten-free, substitute the flour with oat flour or a certified GF blend. To make dairy-free, replace Greek yoghurt with coconut yoghurt — texture will be slightly lighter. The lemon zest is optional but adds a brightness that elevates these considerably above typical protein muffins.

Prep time: 30 minutes | Servings: 12 muffins