Pro Metabolic Muffins (30g Protein, Gluten Free)

Looking for a grab-and-go, make-ahead, pro metabolic breakfast? Something that will provide you with one full meal’s worth of perfectly balanced macros?

I was too. So I got to work, and after a few rounds of testing, finagling, and oh-so-careful tweaking I engineered the perfect make-ahead, pro metabolic breakfast muffin with 30 grams of protein, bountiful carbs and balanced fats to boot.

But I didn’t stop there. Perfectly balanced macros: great.

But not enough. It had to taste like perfection, too.

So I kept tweaking and finagling and refining until, after seven rounds of testing, out came the most delectable, the moistest, the most classically fluffy meal replacement muffin you will ever meet.

Sweet lads and lasses, meet your new forever bestie:

THE PRO METABOLIC BREAFAST MUFFIN

WHY THESE PRO METABOLIC MUFFINS ARE FIRE

Full Meal Replacement

With 30 grams of protein, as well as 65 grams of carbs, 20 grams of fat, and 670 calories, this pro metabolic muffin is the perfect healthy breakfast.

One serving (two medium muffins) hits macro sweet spots for one balanced meal on a 2,000-calorie/day, three-meal, pro metabolic eating plan.

Easy Meal Prep

Batch ahead of time, refrigerate or freeze, and enjoy grab-and-go, make-ahead breakfasts all week.

Metabolically Friendly Ingredients

This recipe uses only highly nutritious, wholesome ingredients to provide easily digestible carbs, fat, and protein.

These whole-food macros fuel cellular energy and support radical metabolic wellbeing for those on a ray peat style, pro metabolic, or bioenergetic diet. Or any other kind of diet for that matter.

Blood Sugar First Aid

These here high protein blueberry muffins are precisely engineered to hit the fat, carb, and protein targets that support healthy blood sugar levels.

With this high-octane muffin fuel onboard, you’ll feel calm, level, and energized until lunch.

INGREDIENTS & NOTES

Clockwise from the top left: panela, whey protein powder, gelatin, oat flour, baking powder, salt, egg, milk, unsweetened apple sauce, maple syrup, coconut oil, and blueberries. Not pictured: vanilla extract, apple cider vinegar.

Flour

I used sprouted gluten-free oat flour in this recipe. Sprouting reduces plant toxins, improves digestibility, and increases nutrient availability.

In the pro-metabolic/bioenergetic world, grains can be controversial, but sprouted oats are often well tolerated.

To mimic the structure gluten provides, I pair oat flour with tapioca and a little gelatin.

The result: a soft, fluffy texture that closely resembles traditional wheat flour crumb.

I recommend One Degree Organics Sprouted Oats, available online or at most natural food stores.

Panela

Panela is the unsung hero of natural sweetness.

It’s made from dehydrated cane syrup with nutrients intact and contains meaningful amounts of electrolytes and other minerals.

With a medium glycemic index, it’s easier on blood sugar than refined sugar, which is stripped of naturally occurring vitamins and minerals.

Protein Powder

I recommend unflavored, unsweetened whey protein powder from A2 cows. Whey concentrate (not isolate) retains beneficial components such as lactoferrin, and A2 dairy is often better tolerated by those with digestive issues.

Whey protein also provides a full complement of amino acids vital to maintain lean muscle mass and synthesize neurotransmitters. It supports detoxification and helps lean out the liver.

Nota Bene:

Avoid plant-based protein powders, since they are typically lower quality, more difficult to digest, and often contain more contaminants than whey protein powders.

Gelatin

Gelatin adds texture and mimics the binding effect of gluten.

Nota Bene:

Use genuine gelatin, not collagen or collagen peptides, as these do not provide the same binding effect.

Fat & Milk

To keep this recipe metabolically supportive and PUFA-free, avoid margarine, almond butter, peanut butter, and vegetable oils.

Almond milk is also best avoided for the same reasons as almond flour: its relatively high content of unstable PUFAs.

SUBSTITUTIONS

Flour Substitutions

SWEET RICE FLOUR SWAP

Substitute 1:1 for oat flour
Reduce milk by 2 tablespoons (per base recipe)
Produces a denser, chewier muffin with less traditional fluff but excellent digestibility

CASSAVA FLOUR (GRAIN FREE OPTION)

Use about 10% less cassava than oat flour
Add 1–2 tablespoons extra liquid (milk, banana, or applesauce)
Produces a slightly heavier crumb, but still soft and satisfying

AVOID ALMOND FLOUR

Almond flour is high in unstable PUFAs, which can contribute to inflammation when heated.
If you’re looking for a low carb flour, coconut is better, but carb-based flours are more metabolically supportive.

Panela Substitutions

COCONUT OR MAPLE SUGAR

Substitute 1:1 with coconut sugar or maple sugar
If using coconut sugar, add 1–2 tablespoons of extra liquid (milk or applesauce), since it contains less moisture than panela.

Fat & Milk Substitutions

Substitute coconut oil with butter, tallow, lard, or ghee
Substitute whole milk with coconut milk, macadamia but milk, or 1/3 cream and 2/3 water if you don’t have milk on hand

VARIATIONS

These healthy blueberry protein muffins are great as-is…But the potentials are unending.

Choose your own muffin adventure from the many options below and leave a comment to let me know how it goes!

CHOCOLATE CHIP

Replace blueberries with milk or dark chocolate chips
Omit lemon zest
Produces a classic dessert-style muffin with a richer flavor

PUMPKIN SPICE

Substitute pumpkin puree for applesauce
Add ½ teaspoon cinnamon
Makes a hearty, spiced muffin perfect for autumn

BANANA MUFFINS

Omit blueberries
Replace unsweetened applesauce with mashed banana
Use very ripe bananas with plenty of brown spots for best flavor and sweetness

DIRECTIONS & TIPS

NOTA BENE: For detailed directions and precise quantities, see the recipe card below.

One: Mix

Mix the dry ingredients in a large bowl.

In a separate bowl, cream the coconut oil, panela, egg, maple syrup, and vanilla.

Gently warm the milk before adding it to the other wet ingredients.

Pro Tip: Be sure the milk is warm or it will solidify the coconut oil or butter.

Stir the dry ingredients into the wet ingredients or use a blender/stand mixer.

If blending, add blueberries by hand later.

Pro Tip: Let the batter rest for five to ten minutes to allow the starches to hydrate.

Pro Tip II: If you’re feeling lazy, you could just mix all the ingredients together in no in a blender or stand mixer.

(Hint: If you take the blender option, be sure to add the blueberries afterwards).

Two: Fill

Grease a standard muffin tin with coconut oil or refined coconut oil cooking spray.

Alternately, use muffin cup liners.

Pro Tip: For best results, don’t over-bake! You know they’re done when a toothpick or knife comes out mostly clean. If it comes out totally clean, the muffin will probably be too dry.

Three: Enjoy

Take your whole-meal muffin on the road! Or, eat it hot with some honey and a bit of butter.

But first, post that super muffin selfie and tag me @sovereignandwildlife !

STORAGE

Store in an airtight container in the refrigerator for up to a week, or in a freezer bag in the freezer for up to two months.

OTHER RECIPES TO SAVOR

If you dug this meal-replacement muffin madness but want some variety in your grab-and-go breakfast repertoire, try our meal replacement breakfast cookie.

or our super easy high protein granola as a sweet and tempting alternative.

Looking for something savory instead? Try our our super digestible french fries as a salty snack or a satiating, carby side to your pro metabolic dinner.

Liked this recipe and wanna let your voice be heard? Having a muffin-related problem, gripe, or question? Give us a rating and leave a comment below!