If you’re looking for a wholesome breakfast or snack that’s quick to grab on busy mornings, these protein muffins with oats are a total game changer. Made with gluten-free oats, vanilla protein powder, and juicy mixed berries, they’re another one of my quick and easy recipes I know you guys will love. They’re too good not to!
The perfect way to fuel your day, this healthy oatmeal protein muffins recipe is naturally sweetened and packed with fiber, healthy fats, and plant-based protein, so you’ll feel good about every bite.
Healthy Berry Oatmeal Protein Muffins (Gluten-Free & Meal Prep Friendly)
For starters, I will say that if you liked my Blackberry Pecan Baked Oatmeal in my Rachael’s Good Eats cookbook, then you will be equally obsessed with these Healthy Berry Oatmeal Protein Muffins.
What I love most about these muffins is how simple and nutrient-dense the ingredients are. Oats are rich in fiber and help keep blood sugar levels stable, while the addition of vanilla protein powder adds a boost of muscle-supporting protein—especially great after a workout.
Berries bring antioxidants and natural sweetness, and if you’re adding peanut butter (yes please), you get a dose of healthy fats to keep you satisfied longer.
Plus, they’re completely gluten-free, made without refined sugar, and easy to make dairy-free (or not, lol—however you prefer!).
The Perfect Meal Prep Muffin
Also, I will say these meal prep protein muffins with oats hold up great in the fridge or freezer—just reheat and go. There’s very (or should I make the obvious *berry* joke) minimal prep, just a handful of ingredients; pop them in a muffin tin and 25 minutes later, they’re done.
They’re kid-friendly, totally customizable (try swapping in chopped nuts or chocolate chips!), and they make staying on track with healthy eating way easier. What I’m really trying to say is there’s no reason not to make these.
I love making a batch on Sunday to have something nourishing ready to go all week (calling all my busy mamas and girlie pops!).
Whether enjoyed as a grab-and-go breakfast, snack, or even dessert if you warm them up (the berries get all melty and gooey, so good!), they’ll pack in some protein to help keep your blood sugar stable and cravings in check.
Hope you love them as much as I do! Let me know what you think in the comment section below, and tag me on IG when you make them. Enjoy!
INGREDIENTS YOU’LL NEED:
- Gluten-free protein oats (I used @bobsredmill)
- Vanilla protein powder (Ritual is one of my go-to’s)
- Cinnamon
- Baking powder
- Sea salt
- Unsweetened almond milk
- Egg
- Maple syrup or raw honey
- Vanilla extract
- Peanut butter (optional)
- Fresh or frozen mixed berries
HOW TO MAKE HEALTHY BERRY OATMEAL PROTEIN MUFFINS
Preheat the oven to 350°F. Grease or line a muffin tin.
In a large bowl, combine oats, protein powder, cinnamon, baking powder, and salt.
In a separate bowl, whisk together almond milk, egg, maple syrup, vanilla extract, and almond butter.
Pour the wet mixture into the dry and stir until combined. Gently fold in the berries.
Divide the mixture evenly among the muffin cups, filling each about ¾ full.
Bake for 25-27 minutes, until golden and set in the center.
Let cool before removing from the tin. Store in the fridge or freeze for later. Enjoy!
RECIPE SUBSTITUTIONS & QUESTIONS
You can easily customize these muffins based on what you have on hand! Swap the almond milk for any dairy-free milk (like oat or coconut – regular dairy milks works too), use honey instead of maple syrup, or try almond butter in place of peanut butter.
Don’t have mixed berries? Chopped apples, bananas, or dark chocolate chips work great too. And for a vegan version, use a flax egg and plant-based protein powder.
As always, just be sure to use a protein powder brand with clean ingredients and minimal additives for the best taste and texture. Find a list of My 6 Favorite Protein Powders HERE.
What can I use instead of protein powder in muffins?
If you don’t have protein powder, you can still make these muffins! Here are a few options:
To keep the protein content high:
- Greek yogurt: sub 1/3 cup protein powder with about ½ cup Greek yogurt (adds moisture + protein). You’ll need to reduce the almond milk slightly so the batter isn’t too wet.
- Cottage cheese (blended until smooth): same as the Greek yogurt sub; go with about ½ cup and reduce milk slightly.
- Liquid egg whites: add ¼ to 1/3 cup, and again, slightly reduce the almond milk.
If you’re ok with lower protein:
- Almond flour or Oat flour: use a 1:1 sub to maintain structure
- More oats: add an extra ¼ cup of oats to replace the protein powder
How do I store protein muffins with oats?
Store your muffins in an airtight container in the fridge for up to 5 days, or freeze them for up to 2 months. To reheat, simply microwave for 15–20 seconds or pop them in the toaster oven for a warm, fresh-from-the-oven taste. Perfect for meal prep!
More Easy Breakfast and Snack Ideas:
Lemon Poppyseed Protein Muffins (Gluten-Free + Dairy-Free)
High-Protein Chocolate Chunk Almond Butter Smoothie
High-Protein Meal Prep Egg Cups
Click here to watch the reel I made of this recipe 🙂
Berry Oatmeal Protein Muffins
Ingredients
- 1 ½ cups gluten-free protein oats, I used @bobsredmill
- 1/3 cup vanilla protein powder, Ritual is one of my go-to’s
- 1 teaspoon cinnamon
- ½ teaspoon baking powder
- ¼ teaspoon sea salt
- 1 cup unsweetened almond milk
- 1 large egg
- 2 tablespoons maple syrup or raw honey
- 1 teaspoon vanilla extract
- 2 tablespoons peanut butter, optional
- 1 cup fresh or frozen mixed berries
Instructions
- Preheat the oven to 350°F. Grease or line a muffin tin.
- In a large bowl, combine oats, protein powder, cinnamon, baking powder, and salt.
- In a separate bowl, whisk together almond milk, egg, maple syrup, vanilla extract, and almond butter.
- Pour the wet mixture into the dry and stir until combined. Gently fold in the berries.
- Divide the mixture evenly among the muffin cups, filling each about ¾ full.
- Bake for 25-27 minutes, until golden and set in the center.
- Let cool before removing from the tin. Store in the fridge or freeze for later. Enjoy!
Notes
- Milk: Swap almond milk with oat, coconut, or regular dairy milk.
- Sweetener: Use honey instead of maple syrup.
- Nut butter: Sub almond butter for peanut butter—or skip it entirely.
- Fruit: Don’t have mixed berries? Try chopped apples, bananas, or dark chocolate chips.
- Vegan option: Use a flax egg + plant-based protein powder.
- Greek yogurt: Use ½ cup in place of 1/3 cup protein powder; reduce almond milk slightly.
- Cottage cheese (blended): Same as Greek yogurt—use ½ cup and reduce milk a bit.
- Liquid egg whites: Add ¼–⅓ cup and slightly reduce almond milk.
- Almond flour or oat flour: Use a 1:1 ratio to replace protein powder.
- Extra oats: Add an additional ¼ cup oats in place of protein powder.
