High-Protein Flaxseed Blueberry Muffins
Moist, make-ahead muffins packed with dietary fiber from ground flaxseed and sustained protein from Greek yogurt and vanilla protein powder. Naturally sweetened only by juicy, fresh blueberries for a blood-sugar-friendly breakfast or snack.
Prep
10 min
Cook
20 min
Total
35 min
Makes
6 servings
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
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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line a 6-cup muffin tin with paper liner…
- 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) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and line a 6-cup muffin tin with paper liners.
Tap card to mark done - 02
Combine the ground flaxseed
In a large mixing bowl, combine the ground flaxseed, vanilla protein powder, and baking powder. Whisk well to eliminate any lumps.
Tap card to mark done - 03
Whisk the egg
In a medium bowl, whisk the egg, plain nonfat Greek yogurt, and 2 tablespoons of water until smooth.
Look for: smooth
Tap card to mark done - 04
Pour the wet ingredients into the dry…
Pour the wet ingredients into the dry ingredients and stir with a spatula until just combined. Fold in the fresh blueberries gently to avoid crushing them.
Look for: just combined
Tap card to mark done - 05
Divide the batter evenly among the 6…
Divide the batter evenly among the 6 lined muffin cups. The cups will be nearly full.
Ready when: everything is assembled and ready to enjoy
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Bake at 350°F (175°C) for 18 to…
Bake at 350°F (175°C) for 18 to 20 minutes, or until the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
Look for: the tops are golden brown and a toothpick inserted into the center of a muffin comes out clean
Tap card to mark done - 07
Allow the muffins to cool in the…
Allow the muffins to cool in the tin for 5 minutes, then transfer them to a wire rack to cool completely before storing in an airtight container for up to 5 days.
Allow: 5 minutes
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