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Low Calorie, High Protein Muffins

desserts recipes May 03, 2020
These low-calorie, high-protein muffins are a perfect treat when you're in the mood for something sweet but don't want to go overboard with calories. The entire blueberry batch is under 300 calories and the entire chocolate chip batch is under 400 calories. These muffins are very light and airy but not exactly a replica of traditional muffins. BUT, for 20-30 calories a pop, they're great for when you need a sweet treat that won't 'break the calorie bank.'
Prep Time:
10 mins
 Cook Time:
20 mins 
Total Time
30 mins

Makes 12 Muffins


For the base:

  • 3/4 cup (200g) egg whites
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon xanthan gum
  • 1/8 teaspoon salt (I always use Redmond Real Salt)
  • 1/8 teaspoon vanilla extract
  • sweetener to taste (optional) I used 6 drops vanilla-flavored liquid monk fruit from NOW Foods but you can use any sweetener or flavoring you like)
    • Code "KILLINITKETONOW10" gets you $10 off $40 at through December 31st, 2020.
  • 1 scoop (~30g) Protein Powder (such as Perfect Keto Vanilla Whey)
    • Code "KILLINITKETO" gets you 20% off at checkout

For blueberry muffins:

  • 1/2 teaspoon cinnamon
  • 1 cup (~120g) fresh blueberries
  • Granular sweetener of choice to sprinkle on top (I used Golden Monk Fruit)

For chocolate chip muffins:


  1. Preheat oven to 350℉
  2. In a large bowl, add the egg whites, baking powder, xanthan gum, salt, vanilla extract, and sweetener (if desired). Using an electric or stand mixer with a whisk attachment, beat egg white mixture until stiff peaks form.
  3. Then, gently fold in the protein powder until well combined.
  4. Add desired mix-ins (blueberry and chocolate chip shown here) but you can use whatever you want.
  5. Scoop batter evenly into 12 silicone baking cups (you can try to use a regular greased muffin tin but they make stick).
  6. Sprinkle with granular sweetener and bake for 20-25 minutes or until golden brown. Enjoy!

Nutrition Per Serving (1 blueberry muffin): 24 Calories, 0g Fat, 4g Protein, 2g Carbs, 0g Fiber, 2g Net Carb

Nutrition Per Serving (1 chocolate chip muffin): 33 Calories, 1g Fat, 4g Protein, 2g Carbs, 0g Fiber, 2g Net Carb

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