Make-Ahead High-Protein Flax and Berry Muffins
A portable, nutrient-dense breakfast muffin packed with protein, fiber, and sweet berries. Perfect for preparing in advance and eating on the go during your hotel trip.
Prep
10 min
Cook
20 min
Total
35 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
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
Hotel Storage: These muffins keep beautifully in a silicone storage bag or airtight container for up to 5 days in the fridge. They can be enjoyed cold or brought to room temperature before eating.
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 8 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 or coat with a light layer of nonstick cooking spray.
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 until well mixed.
Look for: well mixed
Tap card to mark done - 03
Whisk the large eggs
In a separate medium bowl, whisk the large eggs, plain nonfat Greek yogurt, and granulated sweetener 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 gently with a spatula until just combined. The batter will be thick.
Look for: just combined
Tap card to mark done - 05
Gently fold in the fresh blueberries until…
Gently fold in the fresh blueberries until evenly distributed throughout the batter.
Look for: evenly distributed throughout the batter
Tap card to mark done - 06
Divide the batter evenly among the 6…
Divide the batter evenly among the 6 prepared muffin cups, filling each almost to the top.
Ready when: everything is assembled and ready to enjoy
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Bake for 18 to 22 minutes
Bake for 18 to 22 minutes. You will know they are done when the tops are firm to a gentle touch and a toothpick inserted into the center of a muffin comes out clean.
Allow: 18 to 22 minutes
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Remove from the oven and let cool…
Remove from the oven and let cool in the pan for 5 minutes, then transfer to a wire rack to cool completely before packing for your trip. Store in a sealed container in your hotel fridge.
Allow: 5 minutes
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