Single-Serving Blueberry Protein Muffins
A warm, tender muffin packed with fresh blueberries and boosted with vanilla protein powder and Greek yogurt. It is perfectly portioned for one, making it a quick and satisfying choice for busy mornings.
Prep
5 min
Cook
20 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
20 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Mixing bowl
Time saver
Storage: You can easily bake a few of these at once and store them in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 3 months.
Do these three things first
- 1Preheat your oven to 350°F (175°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 350°F (175°C)
- 01
Preheat your oven to 350°F (175°C)
Preheat your oven to 350°F (175°C). Lightly grease a single muffin cup or line it with a paper liner.
Tap card to mark done - 02
Stir together the vanilla protein powder
In a small mixing bowl, stir together the vanilla protein powder, ground flaxseed, and baking powder until there are no lumps.
Look for: there are no lumps
Tap card to mark done - 03
Add the plain nonfat Greek yogurt and…
Add the plain nonfat Greek yogurt and the large egg to the dry mixture. Stir with a spoon until a thick, uniform batter forms. Avoid overmixing.
Look for: a thick, uniform batter forms
Tap card to mark done - 04
Gently fold in the fresh blueberries with…
Gently fold in the fresh blueberries with a spatula to distribute them evenly throughout the batter.
Tap card to mark done - 05
Spoon the batter into the prepared muffin…
Spoon the batter into the prepared muffin cup, smoothing the top slightly.
Ready when: everything is assembled and ready to enjoy
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Bake for 18 to 20 minutes
Bake for 18 to 20 minutes. You will know it is done when the top is golden-brown and a toothpick inserted into the center comes out clean.
Allow: 18 to 20 minutes
Tap card to mark done - 07
Let the muffin cool in the pan…
Let the muffin cool in the pan for 5 minutes before transferring it to a wire rack to cool completely. Enjoy warm or store for later.
Allow: 5 minutes
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