Protein-Packed Keto Breakfast Muffins – Low-Carb, High-Protein Breakfast Recipe

By @Emily Carter – Certified Nutrition Coach & Keto Recipe Developer

Zippy Introduction

Kickstart your morning with these Protein-Packed Keto Breakfast Muffins—your perfect low-carb, nutrient-dense fuel for busy days. Loaded with high-quality protein, healthy fats, and just the right amount of fiber, these muffins support your ketogenic lifestyle and keep you energized until lunch. This easy, gluten-free recipe is perfect for meal prep and busy mornings, delivering a delicious, high-protein breakfast that fits seamlessly into your low-carb diet.

Protein-Packed Keto Breakfast Muffins – Low-Carb, High-Protein Breakfast Recipe

Servings

12 muffins

Prep Time

10 minutes

Cook Time

20 minutes

Total Time

30 minutes

A Personal Note

Hi, I’m Emily! As a certified nutrition coach, I created these muffins to provide a balanced, science-backed breakfast option that fits seamlessly into a hectic keto lifestyle. Whether you’re rushing out the door or enjoying a relaxed weekend morning, these muffins remind me that healthy eating can be both delicious and simple. They’re my go-to solution for a nutrient-rich, keto-friendly breakfast that keeps you in ketosis without sacrificing flavor.

Ingredients Breakdown

Dry Ingredients

1 1/2 cups almond flour
A keto-friendly, low-carb alternative to traditional flours that adds a nutty flavor.
1/4 cup coconut flour
Adds texture and helps bind the muffins.
1 scoop (about 30g) unflavored or vanilla whey protein powder
Boosts protein content to keep you full longer.
1 tsp baking powder
For a light, fluffy rise.
1/2 tsp salt
Enhances overall flavor.
1/2 tsp cinnamon (optional)
Adds a warm, comforting spice to your muffins.

Wet Ingredients

3 large eggs
A natural binder that adds protein and moisture.
1/3 cup unsweetened almond milk
Keeps the batter smooth without adding extra carbs.
1/4 cup melted coconut oil
Provides healthy fats essential for keto nutrition.
2 tbsp erythritol (or your preferred keto sweetener)
Adds a touch of sweetness without a sugar spike.
1 tsp vanilla extract
Enhances the overall flavor profile.

Optional Mix-Ins

1/3 cup fresh blueberries or chopped walnuts
Blueberries add a burst of natural sweetness, while walnuts provide extra crunch and omega-3 fats.

Wet Ingredients

Optional Mix-Ins

Dry Ingredients

1 1/2 cups almond flour
A keto-friendly, low-carb alternative to traditional flours that adds a nutty flavor.
1/4 cup coconut flour
Adds texture and helps bind the muffins.
1 scoop (about 30g) unflavored or vanilla whey protein powder
Boosts protein content to keep you full longer.
1 tsp baking powder
For a light, fluffy rise.
1/2 tsp salt
Enhances overall flavor.
1/2 tsp cinnamon (optional)
Adds a warm, comforting spice to your muffins.

Wet Ingredients

3 large eggs
A natural binder that adds protein and moisture.
1/3 cup unsweetened almond milk
Keeps the batter smooth without adding extra carbs.
1/4 cup melted coconut oil
Provides healthy fats essential for keto nutrition.
2 tbsp erythritol (or your preferred keto sweetener)
Adds a touch of sweetness without a sugar spike.
1 tsp vanilla extract
Enhances the overall flavor profile.

Optional Mix-Ins

1/3 cup fresh blueberries or chopped walnuts
Blueberries add a burst of natural sweetness, while walnuts provide extra crunch and omega-3 fats.

Step-by-Step Instructions

Preheat & Prep:
Preheat your oven to 350°F (175°C). Lightly grease a 12-cup muffin tin or line with silicone muffin liners.
Mix Dry Ingredients:
In a large bowl, whisk together the almond flour, coconut flour, whey protein powder, baking powder, salt, and cinnamon.
Combine Wet Ingredients:
In a separate bowl, beat the eggs and then mix in the unsweetened almond milk, melted coconut oil, erythritol, and vanilla extract until smooth.
Blend the Batter:
Slowly add the wet ingredients to the dry ingredients, stirring gently until just combined. Avoid overmixing to keep the muffins light and fluffy.
Add Optional Mix-Ins:
If using, gently fold in the blueberries or chopped walnuts.
Fill Muffin Cups:
Spoon the batter evenly into the muffin tin, filling each cup about 3/4 full.
Bake:
Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.
Cool & Serve:
Remove the muffins from the oven and allow them to cool in the tin for 5 minutes before transferring to a wire rack to cool completely. Enjoy warm, or store for later!

Frequently Asked Questions

Q: Can I substitute the whey protein powder?
A: Yes, you can swap it with a plant-based protein powder if you prefer a dairy-free option. Just ensure the flavor is neutral to keep the muffins balanced.

Q: How should I store these muffins?
A: Store the muffins in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months—simply reheat in the microwave or oven before serving.

Q: Can I make these muffins without eggs?
A: Eggs are key for binding and adding protein. If you need an egg-free version, consider using a flaxseed or chia egg replacement, though the texture might vary slightly.

Protein-Packed Keto Breakfast Muffins – Low-Carb, High-Protein Breakfast Recipe

Servings

12 muffins

Prep Time

10 minutes

Cook Time

20 minutes

Total Time

30 minutes

Recipe Card

Protein-Packed Keto Breakfast Muffins
Servings: 12 muffins
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

Dry Ingredients:
- 1 1/2 cups almond flour
- 1/4 cup coconut flour
- 1 scoop (30g) whey protein powder
- 1 tsp baking powder
- 1/2 tsp salt
- 1/2 tsp cinnamon (optional)
Wet Ingredients:
- 3 large eggs
- 1/3 cup unsweetened almond milk
- 1/4 cup melted coconut oil
- 2 tbsp erythritol
- 1 tsp vanilla extract
Optional:
- 1/3 cup fresh blueberries or chopped walnuts

Directions

Preheat oven to 350°F (175°C) and prepare a muffin tin.
Whisk together all dry ingredients in a large bowl.
In another bowl, mix eggs, almond milk, coconut oil, erythritol, and vanilla extract.
Combine the wet and dry ingredients until just mixed; fold in optional add-ins.
Spoon the batter into the muffin cups and bake for 18–22 minutes.
Cool for 5 minutes in the tin, then transfer to a wire rack.

Nutritional Highlights

Calories: 200
Protein: 15g
Net Carbs: 5g
Fat: 15g

Protein-Packed Keto Breakfast Muffins – Low-Carb, High-Protein Breakfast Recipe

Breakfast