No-Fuss Protein Muffins: A Simple, High-Protein Staple for Busy Women

If you’ve ever felt like hitting your protein goals requires a full kitchen, tons of time, or another protein shake… this recipe is for you.

These No-Fuss Protein Muffins are one of those “set it and forget it” staples you can make once and lean on all week. They’re simple, budget-friendly, and - most importantly - help you stay consistent with your nutrition without overthinking it.

Most women I work with aren’t struggling because they don’t know what to eat…
They’re struggling because they don’t have easy, repeatable options ready to go.

These muffins check all the boxes:

• High in protein

• Low in calories

• Easy to prep ahead

• Mild flavor (so you can customize them)

• Perfect for busy mornings or quick snacks

The Recipe: No-Fuss Protein Muffins

Ingredients

• 1 cup (~225g) fat-free cottage cheese

• 1 cup (~240g) liquid egg whites

• 1 cup (~80g) rolled oats

• 1 tsp cinnamon and/or a tsp of vanilla for warmer flavor

Instructions

1. Preheat oven to 350°F

2. Add all ingredients to a blender and blend until smooth

3. Pour into a lined or silicone muffin pan

4. Bake for 15-18 minutes, or until the centers are set

5. Let cool slightly before removing

Makes approximately 10 muffins (depending on size). Top with nut butter, honey or a dollop of yogurt. *I usually double this recipe to last me through the week.

Nutrition (per muffin- but I never have just one!)

• Calories: 37

• Protein: 5.4g

• Carbohydrates: 2.5g

• Fat: 0.3g

This recipe is further proof that you don’t need complicated recipes or perfect meal plans to get results!

Enjoy!