Protein Peanut Butter Muffins 

These Protein Peanut Butter Banana Muffins are a great option for an on-the-go breakfast or snack. As a busy dietitian mom, I always keep a stash of homemade muffins in my freezer. These are the first muffins I’ve tested with added protein—and I’m officially a fan.

Discover the health benefits of optimal protein and a delicious recipe below.

What are the Benefits of Protein?

Research shows that protein promotes fullness (satiety) by slowing gastric emptying, lowering hunger hormone (grehlin), and boosting your fullness/satiety hormones (GLP-1). Yes—the same GLP-1 hormone we’ve been hearing about with weight-loss medications like Ozempic. Getting enough protein at meals and snacks can naturally stimulate GLP-1, supporting appetite control without medication.

Protein also supports weight loss due to its higher thermic effect of food—about 20-30%, compared to carbohydrates (5–10%) and fat (0–3%). This means your body uses more energy to digest and process protein. In practical terms, when you consume 100 calories from protein (such as chicken, salmon, or tofu), your body may only net about 70 usable calories, making protein a helpful tool for supporting weight management.  compared to carbohydrates (5–10%) and fat (0–3%). This means your body uses more energy to digest protein. Therefore, in practical terms, consuming 100 calories of protein (think chicken, salmon, or tofu) results in fewer usable calories (~70 calories) compared to getting the same number of calories from carbs or fat—an added benefit for weight management.

Finally, protein plays a critical role in building and preserving lean muscle mass, which supports metabolism and fat loss over time. Since “protein power” is very much my vibe heading into the new year, this felt like the perfect recipe to wrap up 2025.

Why I Love This Recipe

I love this recipe because it’s simple, freezer-friendly, and versatile. I used my go-to unflavoured whey protein isolate (WPI), which provides 25 grams of protein and ~100 calories per scoop.

Protein powder can be a helpful tool for efficiently increasing protein intake—especially when time, appetite, or convenience are limiting. While whole foods are always encouraged, supplements can be useful for supplementing intake when needed.

Whey Protein Powder: Benefits

Whey protein is a fast-absorbing, high-quality protein that contains all essential amino acids, including leucine, which supports muscle repair and growth. Research shows whey protein may help with:

• Muscle recovery and maintenance
• Increased feelings of fullness
• Supporting weight management when included in a balanced diet
• Improving blood lipid markers, such as triglycerides
• Immune support

Whey protein can be added to smoothies, baking, cooking, glass of milk, or even coffee or lattes (a personal favourite).

Dietitian note: A higher-protein diet does not lead to fat gain. When calories are appropriate, higher protein intakes are associated with improved body composition, including greater lean muscle mass

and reduced fat mass.

How to Boost the Protein with these Muffins

Each Protein Peanut Butter Banana Muffin provides approximately:

• 240 calories
• 6 g protein
• 30 g carbohydrate
• 12 g fat

To better meet protein needs at meals or snacks, we need to go higher! Therefore, I’d recommend that you pair a muffin with a protein-rich food. Please see my list of efficient, high protein foods below. Additionally, working with a Registered Dietitian can help determine your individual protein targets and how to reach these targets with delicious foods throughout the day.

Efficient, High-Protein, Lower-Calorie Pairings:

• Non-fat Greek yogurt: ~20 g protein per 100 calories
• Egg whites: ~22 g protein per 100 calories
• Low-fat or non-fat cottage cheese: ~17 g protein per 100 calories
• Tuna: ~20–23 g protein per 100 calories
• Edamame: ~9 g protein per 100 calories

Skyr and Greek yogurt are protein superstars. Learn more!

Protein Peanut Butter Muffins Recipe:

Prep Time: 10 minutes

Cook Time: 17 minutes 

Serves: 12 muffins

Ingredients:

• 4 mashed ripe bananas, thawed
• ½ cup brown sugar 
• 1 egg
• ¼ cup non-hydrogenated margarine or butter
• ¾ cup whole-wheat flour
• ¼ cup (60 grams) protein powder, unflavoured
• ½ cup peanut butter 
• ¼ cup oats (save some for topping)
• 2 tbsp milk or water
• 1 tsp baking soda
• 1 tsp baking powder
• ¼ tsp of Kosher salt
• Topping: Sprinkle dry oats and possibly some dark chocolate chips 

Directions for Protein Peanut Butter Muffins:

1. Pre-heat the oven to 375 F.
2. In a medium bowl, mash bananas using a fork.
3. Next, add brown sugar, margarine, peanut butter and 1 slightly beaten egg with mashed bananas and mix to combine.
4. In a separate bowl, combine all dry ingredients and stir.
5. Fill paper-lined muffin tins 2/3 full with batter. Sprinkle a few whole oats and chocolate chips (if using) on top of the batter.
6. Finally, bake for 17-20 minutes. Use a toothpick to insert into muffin to check doneness; if toothpick comes out clean, they’re ready.

Protein Peanut Butter Muffins

Yield: 12

Prep Time: 10 minutes

Cook Time: 17 minutes

Total Time: 27 minutes

Protein Peanut Butter Muffins are delicious and perfect make-ahead for busy mornings.

Print

Ingredients

• 4 mashed ripe bananas, thawed
• ½ cup brown sugar
• 1 egg
• ¼ cup non-hydrogenated margarine or butter
• ¾ cup whole-wheat flour
• ¼ cup (60 grams) protein powder, unflavoured
• ½ cup peanut butter
• ¼ cup oats (save some for topping)
• 2 tbsp milk or water
• 1 tsp baking soda
• 1 tsp baking powder
• ¼ tsp of Kosher salt
• Topping: Sprinkle dry oats and possibly some dark chocolate chips

Instructions

1. Pre-heat the oven to 375 F.

2. In a medium bowl, mash bananas using a fork.

3. Next, add brown sugar, margarine, peanut butter and 1 slightly beaten egg with mashed bananas and mix to combine.

4. In a separate bowl, combine all dry ingredients and stir.

5. Add chocolate chips and mix gently until combined.

6. Fill paper-lined muffin tins 2/3 full with batter. Sprinkle a few whole oats and chocolate chips (if using) on top of the batter.

7. Finally, bake for 17-20 minutes. Use a toothpick to insert into muffin to check doneness; if toothpick comes out clean, they’re ready.