High-Protein Zucchini Muffins
High-Protein Zucchini Muffins
Soft, savory zucchini muffins packed with protein — low-carb, sugar-free, and ready in 35 minutes
These high-protein zucchini muffins are moist, lightly savory, and perfect for breakfast or a quick snack. Grated zucchini keeps them tender while protein powder and eggs deliver 9 g of protein and only 2 g net carbs per muffin.
Low-carb, sugar-free, and ideal for meal prep.
Why you’ll love these muffins
- 9g protein per muffin — a high-protein snack or breakfast
- Only 2g net carbs and fully sugar-free
- Moist from the zucchini, never dry
- Ready in about 35 minutes
- Great for meal prep and freezing
- Savory enough to pair with eggs or soup
Health notes
- High protein: Protein powder and eggs boost every muffin.
- Low carb: Almond flour and zucchini keep net carbs low.
- Sugar-free: No added sugar — just natural flavor from the zucchini and seasonings.
- Simple: Mix, scoop, and bake.
Key element — squeeze the zucchini
After grating, squeeze out excess moisture with a clean towel or paper towels. Too much water makes the muffins dense or soggy.
Ingredients
Muffins
- 2 cups grated zucchini (about 2 medium), squeezed dry
- 1½ cups almond flour
- ½ cup vanilla or unflavored protein powder
- 2 tsp baking powder
- ½ tsp salt
- ½ tsp garlic powder (optional)
- ½ tsp onion powder (optional)
- 3 large eggs
- ¼ cup olive oil or melted butter
- ¼ cup unsweetened almond milk or heavy cream
- ½ cup shredded cheddar or mozzarella (optional but recommended)
- 2 Tbsp chopped fresh chives or green onion (optional)
Swaps
- Higher protein: Add an extra tablespoon of protein powder and a splash more liquid if needed.
- Dairy-free: Skip the cheese or use a dairy-free alternative; use oil instead of butter.
- Herb variation: Add dill, parsley, or Italian seasoning.
- Spicy: Stir in a pinch of red pepper flakes or diced jalapeño.
Instructions
| 1 | Prep and preheat. Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with liners or lightly grease it. Grate the zucchini and squeeze out as much moisture as possible. |
| 2 | Mix the dry ingredients. In a large bowl, whisk together the almond flour, protein powder, baking powder, salt, garlic powder, and onion powder. |
| 3 | Add the wet ingredients. Stir in the eggs, oil, and almond milk until combined. Fold in the squeezed zucchini, shredded cheese, and chives if using. The batter will be thick. |
| 4 | Bake. Divide the batter evenly among the 12 muffin cups. Bake 22–28 minutes until the tops are golden and a toothpick comes out clean. Cool in the pan 5 minutes, then transfer to a rack. |
Pro tips
- Squeeze the zucchini thoroughly — this is the most important step for good texture.
- Don’t overmix once the wet ingredients are added.
- These muffins freeze well; reheat in the microwave or toaster oven.
- For taller muffins, fill the cups a bit higher and bake 1–2 minutes longer.
- A light sprinkle of cheese on top before baking adds a golden crust.
Nutrition
| Nutrient | Per muffin |
|---|---|
| Calories | 145 |
| Protein | 9g |
| Net carbohydrates | 2g |
| Total carbohydrates | 4g |
| Fiber | 2g |
| Total fat | 10g |
| Sodium | 180mg |
Estimates based on almond flour, protein powder, eggs, and zucchini. Exact numbers vary with protein powder brand and cheese amount.
Variations
Cheddar jalapeño
Add extra cheddar and finely diced jalapeño for a spicy kick.
Everything bagel
Sprinkle everything bagel seasoning on top before baking.
Herb & garlic
Increase the garlic powder and add fresh parsley or dill.
Mini muffins
Use a mini muffin tin and reduce baking time to 12–15 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Room temperature | 1–2 days | Keep in an airtight container |
| Refrigerator | Up to 5 days | Store covered |
| Freezer | Up to 2 months | Freeze in a single layer, then transfer to a bag |
FAQ
Test your knowledge
5 quick questions about these zucchini muffins
1. Protein per muffin?
2. Net carbs per muffin?
3. Why squeeze the zucchini?
4. About how long does this take?
5. Best way to store leftovers?
