I’m trying to make my breakfasts especially exciting lately. The inspiration? My one-year-old nephew, who has a level of devotion to the protein pancakes from Trader Joe’s that I genuinely aspire to have towards anything in my life. He wakes up in the morning ready for protein pancakes!
With that energy in mind—and my attempt to create something more cost-effective at home—I spent many mornings in June testing these mixed berry protein pancake muffins until they were perfect (and Oliver approved!). They make breakfast feel fun while keeping it freezer-friendly and protein-packed, and they’re featured in week 1 of the July meal prep plan, which is out now!
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One of the biggest differences between cooking savory breakfasts and baking sweet breakfasts is the level of recipe forgiveness. My recipes are always built to be flexible, and I love a good swap and sub. But with today’s muffins, I’m going to be honest—the swaps can make or break them! So, before we get into it, I’ve compiled all my notes from testing 14(!!) batches. For specific questions, ask me in the comments!
From flour types to protein powders, to fruit, and sweeteners, I tried to address any many swaps as possible in my tests. Before you make this recipe, PLEASE read through the notes to set yourself up for success. I promise they’re very easy to follow; there are just a few important considerations when swapping out key ingredients.
flour
Gluten-free 1:1 baking flour: Your best bet for this recipe! I tested with both Bob’s Red Mill 1:1 gluten-free baking flour and Trader Joe’s gluten-free flour. Both work great (TJ’s mix includes chickpeas, while Bob’s does not).
All-purpose flour: If you’re not gluten-free, you can swap for 1 1/2 cups of regular all-purpose flour (a 1:1 swap).
Blanched almond flour: Use 1 1/2 cups blanched almond flour (a 1:1 swap!) and up the tapioca flour to 1/4 cup. The batter will be thinner and likely need more baking time—start with 30 minutes, and continue to check from there.
Oat flour: You can substitute the baking flour for 1 3/4 cups oat flour—note this is slightly more than the recipe calls for! It is not a 1:1 swap. Oat flour muffins may deflate slightly when they come out of the oven, which is normal and won’t affect their flavor. Oat flour yields an airier texture, while the baking flour yields a denser, classic muffin texture (you can see the difference in the photo above).
protein powder
After many testing rounds, whey-based vanilla protein powder yielded the best results. I used both this one and this one. You can use a pea protein-based powder, just know the result may be drier and the muffins will be denser. Keep an eye on the cook time and adjust to 22 to 26 minutes initially, checking every few minutes until a toothpick comes out clean. Ensure your pea protein is flavored—unflavored, unsweetened protein will not work in this recipe. If your protein powder isn’t super sweet (like one sweetened with monkfruit), increase the maple syrup to 1/3 to 1/2 cup.
texture
Greek yogurt is key for building a fluffy, moist texture and that “bakery-style” bite. Use either whole-milk or low-fat Greek yogurt! You can swap for blended cottage cheese or non-dairy yogurt.
Eggs are a binder for baking; they help hold it all together, so they’re very important. If you want to swap them, you can use ½ cup applesauce. This recipe has not been tested with a flax egg. If you go this route, let us know how it turns out!
Have another swap question?
Today’s recipe is straight from the July meal prep plan!
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mixed berry protein pancake muffins
serves 6 (12 muffins) | prep time: 20 minutes | cook time: 30 minutes
gluten-free, nut-free, vegetarian
INGREDIENTS
1 1⁄2 cups gluten-free 1:1 baking flour or all-purpose flour (see notes for additional swaps)
3⁄4 cup vanilla protein powder (whey-based recommended)
3 tablespoons tapioca flour, arrowroot starch, or cornstarch
2 teaspoons baking powder
1⁄2 teaspoon kosher salt
2 large eggs
2⁄3 cup milk of choice
1⁄2 cup whole milk or low-fat Greek yogurt
1⁄4 cup pure maple syrup, additional for serving if desired
1 teaspoon vanilla extract
10 ounces frozen mixed berries (see note)
optional for serving: 1 1/2 cups whole milk or low-fat Greek yogurt
INSTRUCTIONS
Preheat the oven to 350ºF. Line a 12-cup muffin tin with liners or spray with neutral oil spray.
In a medium bowl, whisk together the flour, protein powder, tapioca flour, baking powder, and salt until combined. Set aside.
In a large bowl, whisk the eggs until no streaks remain. Add the milk, yogurt, maple syrup, and vanilla and mix until combined.
Add the dry mix to the bowl and mix until just combined, careful to not over-mix. Fold in the frozen berries.
Evenly divide the batter into the prepared muffin tin, filling each muffin mold about ¾ of the way. Bake until the tops are lightly browned and a toothpick comes out clean, 26 to 30 minutes. Let rest in the muffin tin until completely cooled, about 20 minutes (for optimal results, cool the tin on a wire rack).
Store (see notes below) or serve immediately. If desired, serve with a scoop of Greek yogurt for additional protein and drizzle with maple syrup.
STORE IT: Store in a cool, dry place for up to 4 days. Freeze for up to 3 months.
REHEAT IT: From room temperature, microwave for 30 to 45 seconds. From frozen, microwave for 1 to 2 minutes.
recipe notes
Recommended serving size is 2 muffins.
Use a high-protein milk for more protein.
If you’re not using a sweetened vanilla protein powder, I recommend increasing the maple syrup to ⅓ to ½ cup. I don’t recommend using an unflavored protein.
If your mixed berry mix includes strawberries, I recommend cutting them into smaller pieces. A mix with blueberries, blackberries, and raspberries is best!
swaps and subs
Gluten-free baking flour: Swap for 1 1/2 cups regular all-purpose flour or blanched almond flour. Swap for 1 3/4 cups oat flour (see notes above for this swap).
Eggs: Swap for 1/2 cup applesauce.
Vanilla whey protein powder: Swap for vanilla pea-protein powder (see notes above for this swap). If using an unsweetened vanilla protein powder, increase the maple syrup to 1/3 or 1/2 cup.
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prepping
Honey sriracha meatball bowls: Honey sriracha anything is on repeat, always in my kitchen. Brian loves these bowls too—he even filmed us a recipe tutorial earlier this year. Perfect protein and veggie-packed lunch for the summer!
Caramelized banana bread overnight oats: This recipe combo has been on my list to make for months, and I'm happy to report the final product is everything I dreamed of. Athena Eats Goood has had them on repeat! This recipe is the second breakfast in week one of the July meal prep plan.
loving
Weekly planner: This planner is a true JEG team staple—we all LOVE it! Perfect for jotting down quick notes and making weekly to-do lists. We love using Notion to manage recipe and newsletter content, but sometimes physically putting pen to paper is the way to go. Would make such a great graduation gift!
Wildgrain GF burger buns: I haven’t stopped talking about these burger buns since I first tried them. It’s truly impossible to tell that they’re GF, the texture is spot on. I’m keeping them stocked in my freezer all summer. save $30 with code JENN30!
recommending
Serving trays: These serving trays are my favorite for pasta salad and grilling season. Have a little fun with your recipes and lay out ingredients on them, or use for transferring meat to and from the grill! (JENNEATSGOOOD for 15% off)
Moves app: I’ve been pretty consistent with my morning workout routine for over a year now, and it feels so good. I’ve been alternating reformer pilates and the Moves app for strength training, so I wanted to share that they have a sale going on! MASTER2026 gets you $10 off a subscription!!
Hope you have a great Sunday! Let me know if you make these muffins, or share your prep plans for this week. And don’t forget to send pics in our chat!
Can’t wait to whip these up! Can I sub fresh berries for frozen?
I just made these and they turned out excellent! So moist and my kids loved them! Such a great macro friendly recipe!