High-Protein Low-Carb Breakfast Muffins Under 250 Calories

Looking for a grab-and-go breakfast that packs a protein punch without the carb overload? These High-Protein Low-Carb Breakfast Muffins are your new morning best friend! At under 250 calories per muffin, they’ll keep you energized and satisfied until lunch without derailing your nutrition goals.

Why These Muffins Are Game-Changers

These aren’t your typical coffee shop muffins that leave you hungry an hour later. Packed with lean protein and fiber but low in carbs, these portable powerhouses are designed to fuel your morning while fitting perfectly into a healthy eating plan. They’re moist, flavorful, and so satisfying you won’t believe they’re under 250 calories each!

Ingredients

For 12 muffins:

• 1 cup almond flour
• 1/4 cup coconut flour
• 3 scoops (about 75g) unflavored or vanilla whey protein powder
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 4 large eggs
• 1/3 cup unsweetened applesauce
• 2 tablespoons olive oil or melted coconut oil
• 1/4 cup unsweetened almond milk
• 2 tablespoons sugar-free maple syrup (or 2 tablespoons erythritol)
• 1 teaspoon vanilla extract
• 1/2 cup diced bell peppers (red and green)
• 1/3 cup crumbled feta cheese
• 1/4 cup chopped spinach
• 2 tablespoons chopped chives
• 2 tablespoons sunflower seeds

Instructions

1. Preheat your oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners or spray with non-stick cooking spray.
2. In a large bowl, mix together almond flour, coconut flour, protein powder, baking powder, salt, and cinnamon.
3. In another bowl, whisk the eggs and then add applesauce, oil, almond milk, sugar-free maple syrup, and vanilla extract. Mix until well combined.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. The batter will be thick.
5. Fold in the diced bell peppers, feta cheese, chopped spinach, and chives.
6. Divide the batter evenly among the 12 muffin cups. Sprinkle sunflower seeds on top of each muffin.
7. Bake for 20-22 minutes, or until a toothpick inserted in the center comes out clean and the tops are golden brown.
8. Allow to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
9. Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Nutrition Information

Tips for Perfect Protein Muffins

• Don’t overmix: Stir just until ingredients are combined to keep muffins tender.
• Room temperature ingredients: Using eggs and dairy at room temperature helps everything blend better.
• Protein powder matters: Different brands can affect moisture levels. If your batter seems too dry, add a tablespoon of almond milk at a time until it reaches a thick but scoopable consistency.
• Test for doneness: Low-carb muffins can be tricky. They’re done when the tops spring back when lightly touched.
• Let them cool: These muffins taste better and hold together better after they’ve cooled completely.

Alternative Ingredients

These muffins are super versatile. Try these swaps:

• Flour alternatives: Replace almond flour with ground sunflower seeds for a nut-free option.
• Protein options: Use plant-based protein powder instead of whey for a dairy-free version.
• Veggie variations: Swap bell peppers and spinach for zucchini, sundried tomatoes, or mushrooms.
• Cheese choices: Try shredded cheddar, goat cheese, or dairy-free cheese instead of feta.
• Seed swaps: Replace sunflower seeds with pumpkin seeds, hemp seeds, or chopped nuts.

What to Serve With Your Protein Muffins

These muffins are complete meals on their own, but pair wonderfully with:

• A side of Greek yogurt for extra protein
• Half an avocado for healthy fats
• A small fruit salad for added nutrients
• Black coffee or unsweetened tea

Diet Suitability

These muffins are perfect for people following:

• Low-carb diets
• Ketogenic diets (they’re keto-friendly!)
• High-protein meal plans
• Gluten-free diets
• Vegetarian diets
• Weight management programs
• Diabetic-friendly eating plans
• Meal prep routines

Start your day with these protein-packed, low-carb muffins and you’ll wonder how you ever managed mornings without them! They prove that healthy eating can be convenient, delicious, and perfectly suited to busy lifestyles.