10+ High-Protein One-Bowl Muffins for Kids: Easy, Dietitian-Approved Recipes
If mornings are a blur and snacks never seem to last past soccer practice, these high-protein one-bowl muffins for kids are about to become your new go-to. Each recipe is quick to prep (most ready in under 30 minutes), made in one bowl or blender, and packed with nourishing ingredients like oats, eggs, yogurt, and nut or seed butters.
As a pediatric dietitian and mom of three, I’m all about snacks that are easy to make, have simple ingredient lists, are satisfying, and freeze well. Muffins check every box, especially when they pack a little extra protein to keep kids satisfied and energized for school, sports, and everything in between. The best part? Every recipe in this collection uses one bowl (or a blender), which means minimal mess and maximum payoff.
You’ll also notice that most of these muffins rely on my favourite baking staple – eggs!! Eggs provide structure, moisture, protein and many vitamins and minerals that are key for proper growth and development, like iron, vitamin B12 and choline. They’re also affordable, accessible, and so versatile too.
Muffins aside, there are SO many other delicious ways to enjoy them too! We love scrambled eggs for breakfast, French toast, hard-boiled egg chocolate pudding, flourless pancakes, and so many more!
This post is brought to you in partnership with my friends at Egg Farmers of Alberta. As always, all opinions and recipes are my own.
Why Protein Matters for Kids (and Simple Ways to Add More)
Protein supports kids’ growth, helps repair and build muscle, and helps them feel satisfied between meals. Most kids don’t require large amounts – just steady, realistic servings spread across the day. Include some protein in each meal and snack, and you’re good to go!
Eggs are one of my favourite ways to add high-quality protein to kids’ meals and snacks for so many reasons. They’re the perfect addition to any meal or snack and help to make baked goods nice and fluffy. And you don’t have to choose a specialty or organic egg to reap the benefits – ANY type of egg (white, brown, free-run, regular etc.) is packed with protein and essential nutrients – we purchase regular eggs most of the time!
When it comes to protein, as a quick guide, children 1–3 years typically need about 13 g/day, 4–8 years about 19 g/day, and 9–13 years about 34 g/day (teens need more). The easiest approach is a little protein at each meal and snack rather than loading it all into one meal. For more detail and examples, see my post: How much protein do kids need?
Many of the recipes below naturally include protein from eggs, milk or Greek yogurt, nut/seed butters, oats, and even lentils! Pair a muffin with yogurt, a cheese stick, some milk, or a hard-boiled egg and fruit and you’ve got the perfect snack or mini meal!
10+ One-Bowl, High-Protein Muffins: A Mom’s Best Friend
Below you’ll find our most-loved, protein-forward muffin recipes from my blog, including nut-free and gluten-free options, plus practical tips for storing, freezing, and packing them in lunchboxes.
My kids love each of these recipes and I’ve made them for years. My oldest son’s favourite is the Easy Gluten-Free Blueberry Lemon Muffins and my youngest son is obsessed with my Chocolate Lentil Protein Muffins. I find that they’re great for on-the-go breakfasts, and in lunchboxes, but they make great after-school or sports snacks too!
If you’re looking for even more healthy, school-safe muffin ideas for kids, check out my post on 10 Healthy School-Safe Muffins for Kids. It’s full of easy, lunchbox-ready recipes that meet most school allergy policies while still being kid-approved and delicious.
How to Store, Freeze, and Pack High-Protein Muffins for Kids
Storage: Keep cooled muffins in an airtight container at room temperature for up to 2 days, or in the fridge for 4–5 days.
Freeze: Place cooled muffins on a tray to freeze, then transfer to a freezer bag for up to 3 months. Thaw overnight in the fridge, or warm briefly in the microwave.
Lunchbox prep: Freeze muffins individually and pop into lunchboxes in the morning-they’ll thaw by noon. Add a freezer pack if packing perishable sides like yogurt or cheese.
Make them school-friendly: If your school is nut-free, choose recipes without nuts or use seed/soy alternatives (sunflower seed butter, roasted soy butter) and check labels.
Quick tip from my kitchen: For lunchboxes, pair a muffin with yogurt or cheese, fruit, and a veggie to round things out – what I call the “Rule of 4” (protein, produce, starch, and a fun food). Also, I highly recommend using parchment muffin cups, which make it easy for kids to unwrap their muffins and cuts down on cleanup. You can also make them into mini muffins if you’ve got little ones!
FAQs About High-Protein Muffins for Kids
Needs vary by age and stage. As a general guide: 1–3 years ~13 g/day, 4–8 years ~19 g/day, 9–13 years ~34 g/day, and teens need more. Focus on a bit of protein at each eating opportunity. For age-by-age charts and examples, see How much protein do kids need?
Several options are naturally nut-free, and others can be made school-friendly by using sunflower seed butter or roasted soy butter in place of peanut or other nut butters. Always check your school’s policy and ingredient labels.
Yes. Cool completely, freeze on a tray, and transfer to a freezer bag for up to 3 months. Thaw in the fridge overnight or warm briefly in the microwave. For lunchboxes, pack from frozen in the morning-they’ll be ready by noon.
Portions depend on age, appetite, and activity. As a starting point, offer 1 muffin alongside other foods (fruit + dairy or another protein). Active kids or teens may want 2, especially before or after sports.
Pair the muffin with yogurt, a cheese stick, a glass of milk, a hard-boiled egg, or sprinkle hemp hearts into the batter. Small additions go a long way.
More High-Protein Snack Ideas for Kids
Looking for more high-protein meal and snack ideas for your kiddos? You’ll love these:
- Top protein-rich recipes for picky eaters
- Double chocolate chia protein balls
- Peanut butter chocolate chip cookie dough protein balls
- Lunchbox chocolate pudding (using hard boiled eggs!)
- Frittata puffs with cheese and broccoli
Final Thoughts
Muffins are one of the easiest ways to pack extra nourishment into your family’s day without being in the kitchen for hours, or buying fancy ingredients. These high-protein muffins for kids show that simple can be nourishing and satisfying. Whether for breakfast, lunchboxes, or after-school snacks, each recipe offers a quick, one-bowl solution that keeps kids fuelled. I can’t wait for you to test some of these muffins out – you can comment below with your favourites! I’d love to know!
If you’re craving more calm and confidence around feeding, the Nourished Families Network is where we make that happen together. Inside, you’ll find meal and snack inspiration, realistic systems to make family food feel easier, and direct 1:1 support from me, Sarah. Join today, and let’s make feeding your family feel lighter, calmer, and more connected.
Sarah Remmer, RD, is a registered dietitian and mom of three, specializing in family and pediatric nutrition. She’s the founder of Centred Nutrition Collective and has nearly 20 years of experience helping families feel confident about feeding their kids.
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