Last Updated on December 13, 2022 by Kayla
What is better than a warm blueberry muffin?! The steamy inside and melty butter… Mmmmm! Try this healthy, high-protein Kodiak Cakes^ blueberry muffin recipe for a quick breakfast or grab-and-go snack.
The standard American breakfast
What comes to mind when you think of quick, convenient breakfast options? A bowl of cereal, toast, bagels, granola bars? Maybe nothing at all? Without planning ahead, finding a healthy, high-protein breakfast can be a challenge.
On average, American adults consume enough total protein throughout the day, about 82 grams; however, timing is a factor most people do not consider. We tend to eat most of our protein in the evening, about 2 1/2 times the amount compared to breakfast!
NHANES, or the National Health and Nutrition Examination Survey, started in the 1960s and is conducted by the CDC. The survey examines the health and nutrition status of adults and children in the United States. NHANES collects data through physical examination and personal interviews.
According to the most recent NHANES survey, adults over the age of 20 consume 17% of their daily protein at breakfast compared to 43% consumed at dinner. Lunch makes up 27% of daily protein on average, and snacks 13%.
To amp up your next breakfast, pair one or two Kodiak Cakes muffins with a hard-boiled egg or Greek yogurt and fruit. This hearty, protein-packed breakfast will keep you feeling energized and ready to take on whatever the day brings!
How many calories in a blueberry muffin?
While muffins make an absolutely scrumptious breakfast, they typically miss the bill in terms of nutrient density. High in calories and added sugar and low in protein and other vital nutrients, muffins are at the bottom of the totem pole for healthy breakfast options.
The calories in a Costco blueberry muffin, for example, are estimated at more than 600 calories per muffin. Additionally, each Costco muffin packs about 40 grams of added sugar and more than 30 grams of fat per serving! Wowza!
A blueberry mammoth muffin from Perkins clocks in at 550 calories and 78 grams of carbs per serving. The calories in a Panera blueberry muffin are slightly less at 520 calories and roughly the equivalent in carbs and added sugar.
While muffins are touted as a convenient breakfast option, their nutrition is less-than-stellar. However, this Kodiak Cakes muffin recipe is a healthy spin compared to your average muffin. With this Kodiak Cakes blueberry muffin recipe, you can get the same amount of protein, about 7-8 grams per muffin, for one-fourth of the calories.
This recipe uses Kodiak Cakes Power Cakes Flapjack & Waffle mix^, which I use for nearly all of my baking. I share why I love Kodiak Cakes, the nutrition facts, and more in my Oven-Baked Kodiak Cakes Pancake Recipe post – another convenient high-protein breakfast option.
Kodiak Cakes & Caraway
I recently purchased Caraway^ cookware and bakeware as a gift to myself. I have to say that I am absolutely in love with them! The Caraway customer experience is amazing. They’ve earned nearly 5 stars with over 25,000 reviews!
For this recipe, I didn’t prepare the muffin pan at all – no cooking spray, no oil, no butter, nothing! Nada! The muffins turned out perfectly golden brown with a tender crumb and crisp exterior. I purchased this Caraway 5-piece bakeware set^ in cream color, and the set is perfect for my baking needs.
So far, I would buy the Caraway cookware and bakeware five times over. I wish I would have made the purchase sooner!
Kodiak Cakes Banana Muffins
This Kodiak blueberry muffin recipe can easily include other berries or fruits such as bananas. I have made this recipe several times with bananas, which turned out great. The banana Kodiak muffins are my husband’s favorite!
To make Kodiak Cakes banana muffins, swap the blueberries for one chopped banana. Follow the asterisks (*) below.
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Kodiak Cakes Blueberry Muffins
- 2 cups Kodiak Cakes Power Cakes Flapjack & Waffle Mix
- 1/2 cup brown sugar packed
- 1 large egg
- 1/2 cup non-fat plain Greek yogurt
- 1/4 cup butter melted
- 3/4 cup skim milk
- 1 cup blueberries* or 1 banana, chopped
- 1/3 cup granola
- Preheat oven to 350F. Prepare a 12-cup muffin tin by spraying with non-stick cooking spray or lining with baking cups; set aside.
- In a large mixing bowl, add Kodiak Cakes Flapjack & Waffle Mix, brown sugar, egg, Greek yogurt, butter, and milk; stir until just combined. Fold in blueberries*. *For Kodiak Cakes banana muffins, substitutue 1 chopped banana for blueberries.
- Using a 1/4 cup measuring cup, spoon muffin mixture into prepared muffin tin. Sprinkle granola evenly among muffin tops.
- Bake for 16-18 minutes until an inserted toothpick comes out clean.