After a 7-day vacation at an all-inclusive resort, my body was definitely ready to come back home. As amazing as vacations are, I always notice how much better I feel when I return to my routine — regular meals, movement, and foods that truly nourish me.

This week is my reset week. Nothing extreme — just focusing on hydration, gut health, balanced meals, and recipes that make me feel grounded again. These Blueberry High-Protein Muffins are one of the first things I made, and they perfectly set the tone for the week.

They’re soft, lightly spiced, naturally sweetened, and packed with protein and fiber. They keep me full for hours and are easy to grab for breakfast or a snack. Exactly what my body was craving after a week of indulgence.

I’ll admit — I’m notorious for making recipes and never writing them down. But lately, I’ve been more intentional about documenting the meals I truly love and actually make on repeat. This is one of those recipes, and I’m excited to finally share it with you.

If you’re coming back from vacation, starting a reset, or just looking for a nourishing muffin that supports your body, this one is for you.

Blueberry High-Protein Muffins (Gluten-Free)

Makes: 12 muffins
Prep Time: 10 minutes
Bake Time: 30 minutes
Total Time: ~40 minutes

Ingredients

• 1 cup gluten-free flour (Bob’s Red Mill)
• ⅓ cup almond flour
• 1½ teaspoons baking powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• 2 tablespoons psyllium husk (optional but recommended)
• 2 tablespoons monk fruit sweetener
• 1½ scoops vanilla protein powder
• 1 teaspoon cinnamon
• ½ teaspoon cardamom
• ⅓ cup Greek yogurt
• 1 cup kefir
• 2 large eggs
• 1 teaspoon vanilla extract
• 2 cups fresh blueberries

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Instructions

1. Preheat the oven
   Preheat your oven to 350°F (175°C). Line a 12-cup muffin pan with liners or lightly grease it.
2. Combine dry ingredients
   In a large bowl, whisk together the gluten-free flour, almond flour, baking powder, baking soda, salt, psyllium husk, monk fruit sweetener, protein powder, cinnamon, and cardamom until evenly combined.
3. Add wet ingredients
   Add the Greek yogurt, kefir, eggs, and vanilla extract to the dry ingredients. Mix until just combined. You can do this by hand or with a stand mixer on low speed. Avoid overmixing.
4. Fold in blueberries
   Gently fold in the blueberries using a spatula, mixing just until evenly distributed.
5. Fill muffin pan
   Divide the batter evenly among the 12 muffin cups. The batter will be thick.
6. Bake
   Bake for 30 minutes, or until a toothpick inserted into the center of a muffin comes out clean and the tops are lightly golden.
7. Cool
   Remove from the oven and let the muffins cool in the pan for about 10 minutes. Carefully transfer them to a cooling rack and allow them to cool completely before serving.

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Estimated Nutrition (Per Muffin)

(Approximate values, may vary depending on brands)

• Calories: 170–190
• Protein: 11–13 g
• Fiber: 5–7 g
• Healthy fats: 6–7 g
• Sugar: Low (naturally occurring from dairy and blueberries)

Are these high-protein and high-fiber?

✅ Yes.
With protein powder, eggs, Greek yogurt, kefir, almond flour, psyllium husk, and blueberries, these muffins offer significantly more protein and fiber than standard muffins, making them filling and supportive for digestion and energy balance.

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Health Benefits of These Muffins

• High protein: Supports satiety, muscle recovery, and stable energy levels.
• High fiber: Psyllium husk, almond flour, gluten-free flour, and blueberries support digestion and gut health.
• Gut-friendly: Kefir and Greek yogurt provide probiotics.
• Balanced blood sugar: Protein, fiber, and healthy fats help prevent spikes.
• Naturally sweetened: Monk fruit keeps added sugar low.
• Gluten-free: Easy to digest for many people.