High Protein Oat Muffins: Soft, Simple & Naturally Nourishing

Soft, high protein oat muffins made with real ingredients like yogurt, eggs and peanut butter. Naturally sweet, quick to make and perfect for healthy January breakfasts.

Soft, fluffy and perfect for holiday meals.

These sourdough pull apart dinner rolls are soft, fluffy and gently sweet. The dough is enriched with milk, egg, butter and a touch of honey, and the rolls bake into a golden pillow that pulls apart easily. They are perfect for holiday dinners, cozy weekends or any meal that needs a warm bread basket.

You can make the dough with a stand mixer or by hand. I will explain both options.

Ingredients (makes 10 muffins)

Dry ingredients

160 g oat flour

6 g baking powder

2 g baking soda

3 g salt

1 teaspoon cinnamon

Wet ingredients

150 g fat-free quark or nonfat Greek yogurt or skyr

50 g natural peanut butter

2 large eggs

90 ml whole milk

30 g neutral oil

70 g honey

1 teaspoon vanilla extract

Orange zest optional

60 g dark chocolate (chopped or chocolate chips) optional

Note: I normally recommend using full-fat dairy, especially when eaten on its own, because certain vitamins and nutrients in milk and yogurt are better absorbed when some natural fat is present. Full-fat options also tend to offer better flavour, creaminess and overall nutrient density.

For this recipe I chose low-fat quark because the batter already contains peanut butter and oil, so the muffins have plenty of healthy fats. Using a lower-fat yogurt simply helps keep the calories balanced without changing the texture.

If you prefer to use full-fat yogurt or skyr, feel free to do so. The recipe works perfectly either way.

What you will need

Large mixing bowl: For combining all the wet ingredients.

Medium bowl: For mixing the dry ingredients separately.

Whisk and silicone spatula

Muffin tray (10 or 12 cups)

Muffin liners (optional):They give a cleaner edge and are convenient if you prefer a tidy presentation. However, liners are completely optional.

To prepare the tray without liners: I usually skip liners and grease each cavity with a thin layer of butter, then dust it lightly with flour. This creates a reliable non-stick coating and the muffins release perfectly after baking. It also avoids unnecessary waste and cost.

Spoon or small scoop: To portion the batter evenly into the muffin tray.

Cooling rack: To cool the muffins properly and avoid sogginess at the bottom.

Zester (optional): Only needed if you decide to add orange zest.

Why You Will Love These Muffins

These muffins are naturally high in protein thanks to the combination of oats, yogurt, eggs and peanut butter.

Each plain muffin has around six and a half grams of protein and about two hundred calories.

The texture is moist and soft. The flavour is warm with a hint of cinnamon. And they are incredibly easy to prepare, which makes them perfect for busy mornings and meal prep.

They also work beautifully as a base recipe. You can keep them plain or add chocolate, berries, orange zest or anything you love.

Mix the wet ingredients

Lightly whisk the eggs. Then add the yogurt, peanut butter, milk, oil and honey. Mix until combined without overbeating. Add the vanilla if using.

Step by Step

Combine the dry ingredients

In a separate bowl mix together the oat flour, baking powder, baking soda, salt and cinnamon.

Bake

Divide the batter into ten muffin cups, filling each cavity about three quarters full.

Bake at 180 degrees Celsius for 25 to 30 minutes.

Every oven is different, so check doneness with a toothpick. It should come out clean or with a few moist crumbs.

Add extras

At this point you can fold in chocolate or any mix-in you like.

I made six plain muffins and added about sixty grams of chocolate to the remaining batter to create four chocolate muffins.

Cool

Let the muffins rest in the tray for five minutes, then remove them and place them on a cooling rack. Do not leave them in the muffin tray for too long because the trapped steam can make the bottoms soggy. Cooling them on a rack allows the air to circulate underneath and keeps the texture light.

Once the muffins are on the rack you can loosely cover them with a clean kitchen towel if you want to preserve some moisture and keep the tops soft.

Bring the batter together

Add the dry ingredients to the wet ingredients and stir just until no dry spots remain. The batter will be thick. Let it rest for ten minutes so the oats can absorb the liquid.

If you enjoy natural, nourishing recipes like this one, you might also like:

Our Pumpkin Cocoa Bliss: A Naturally Sweet, Creamy and Nourishing Chocolate Spread. A smooth, comforting spread made with simple ingredients, perfect for cozy breakfasts and healthy treats.

Or explore World Smile Day: Happy Foods & Guilt-Free Treats to Share a Smile. A collection of feel-good recipes designed to bring joy, balance and a little sweetness to everyday moments.

Notes & Tips

Why use both baking powder and baking soda?

Oat flour is more absorbent and heavier than wheat flour, so it needs a balanced leavening system.

Baking powder provides steady lift throughout baking.

Baking soda reacts immediately with the acidity of the yogurt and honey, creating a faster initial rise and a lighter crumb.

Using both in small, precise amounts keeps the muffins tender without leaving any aftertaste or causing them to dome too aggressively.

Do not skip the resting time

Oat flour hydrates slowly. Resting the batter for ten minutes prevents dry muffins and improves the crumb.

Adjusting sweetness

You can add slightly more honey or reduce it depending on your taste. This will not affect the structure.

If your batter feels too thick

Add a splash of milk.

If it feels too loose add a teaspoon of oat flour.

Flavour additions

Orange zest adds a bright note.

Extra vanilla enhances the warmth.

Cinnamon can be increased for a stronger flavour.

Storing

Once fully cooled, store the muffins in an airtight container or inside your Naturable reusable beeswax bag.

Plain muffins store beautifully in the bags and stay soft for three to four days at room temperature.

If your muffins contain chocolate or any ingredient that might stain, place a paper towel at the bottom of the bag and another one loosely on top. This helps keep the bag clean while still allowing the muffins to breathe properly.

Because these muffins are naturally moist, they are best enjoyed within three to four days when kept at room temperature. From day five onward, it is recommended to store them in the fridge.

They also freeze very well. Freeze them individually and reheat gently in the oven or microwave for the best texture.

Our Naturable Beeswax Bags & Wraps Set are ideal for storing baked goods like these. If you would like to get your own , you can click here.

Nutrition Information

The values below refer to the plain muffins without chocolate.

Approximately per plain muffin

200 calories

6.5 g protein

20.9 g carbohydrates

10.1 g fat

2.5 to 3 g fibre

Note: If you add dark chocolate, the calories and macros will increase slightly depending on how much chocolate you use and the type of chocolate. As a general guideline, adding a small amount of dark chocolate can raise the calories by approximately 20 to 40 calories per muffin and add a very small increase in protein.

Keep in mind that the chocolate muffins contain a little less batter, so the exact values may vary.

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These high protein oat muffins are a simple reminder that everyday baking can be both nourishing and enjoyable. With a handful of wholesome ingredients and a flexible base recipe, they adapt easily to your tastes and your routine.

Whether you keep them plain or add a touch of chocolate, they are easy to make, satisfying and perfect for slow mornings or busy days alike. Small, thoughtful choices in the kitchen like these can make a real difference, not only in how we eat, but in how we care for our food and store it too.

Simple recipes, real ingredients and small changes that truly add up.

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Soft, simple and naturally nourishing

These high protein oat muffins have become one of my favourite everyday breakfasts. They are made with oat flour, peanut butter, eggs and fat-free quark (or nonfat Greek yogurt), and they stay moist without ever turning dry. No protein powder needed. Just real ingredients that bake into soft, tender muffins perfect for January.

From this batch I made ten muffins in total. Six were plain and the remaining four had dark chocolate added to the batter. Both versions turned out beautifully.