High-Protein Keto Oatmeal Muffins
These are soft, fluffy oatmeal-style muffins with a tender crumb — from the batter being scooped into the tin to the golden baked muffins. A high-protein, low-carb version that tastes like classic oatmeal muffins!
Why You’ll Love This Recipe
- Soft, bakery-style texture and golden color
- High protein from whey protein powder and almond flour
- Classic oatmeal flavor with minimal carbs
- Easy one-bowl recipe ready in under 30 minutes
- Perfect for breakfast, snacks, or meal prep
Ingredients (Makes 12 muffins)
- 1½ cups (150g) almond flour
- ⅓ cup (35g) vanilla whey protein powder
- ½ cup (40g) rolled oats or oat fiber (use oat fiber for lower carbs)
- ⅓ cup allulose or monk fruit sweetener
- 2 tsp baking powder
- ½ tsp cinnamon
- ¼ tsp salt
- 3 large eggs
- ⅓ cup (75g) butter or coconut oil, melted
- ½ cup (120ml) unsweetened almond milk or heavy cream
- 1 tsp vanilla extract
- Optional: ½ cup mashed ripe banana (for natural sweetness, adds some carbs)
Instructions
- Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners.
- In a large bowl, whisk almond flour, protein powder, oats/oat fiber, sweetener, baking powder, cinnamon, and salt.
- In another bowl, whisk eggs, melted butter, almond milk, and vanilla until smooth.
- Pour wet ingredients into dry and stir until just combined (do not overmix).
- Divide batter evenly among the muffin cups using a spoon or scoop.
- Bake for 18–22 minutes until golden and a toothpick comes out clean.
- Cool in the tin for 5 minutes, then transfer to a wire rack.
Prep Time: 10 minutes Bake Time: 18–22 minutes Total Time: 30 minutes
Nutrition (Per Muffin, using oat fiber)
- Calories: ~145
- Protein: 8g
- Total Carbs: 6g
- Net Carbs: 3g
- Fat: 12g
