Protein Muffins – Zucchini Carrot

These protein muffins bring together grated zucchini, sweet carrot, and warm spices for a tender, satisfying snack that actually fills you up. They’re moist, lightly sweet, and perfect for breakfast, a post-workout bite, or tossing in a lunchbox. You can make them with pantry staples, and they’re ready in under an hour.

The best part is they taste like a treat while packing in protein and veggies. If you’re trying to eat better without feeling deprived, this recipe is an easy win.

Protein Muffins - Zucchini Carrot

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 12 servings

Ingredients Method

Ingredients

  

• 1 medium zucchini, grated (about 1 cup, lightly packed)
• 1 large carrot, grated (about 3/4 cup)
• 2 large eggs
• 3/4 cup plain Greek yogurt (2% or full-fat works best)
• 1/3 cup maple syrup or honey
• 1/4 cup light olive oil or melted coconut oil
• 1 teaspoon vanilla extract
• 1 cup white whole wheat flour (or regular whole wheat pastry flour)
• 1/2 cup old-fashioned rolled oats
• 1/2 cup vanilla or unflavored whey protein powder (or plant-based protein, see notes)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg (optional)
• 1/4 teaspoon fine sea salt
• Optional add-ins: 1/3 cup chopped walnuts or pecans, 1/4 cup raisins, or 2 tablespoons mini chocolate chips

Method

 

1. Prep the oven and pan: Heat oven to 350°F (175°C). Line a 12-cup muffin tin with liners or lightly grease each cup.
2. Grate and drain veggies: Grate the zucchini and carrot. Place grated zucchini in a clean towel and squeeze out excess moisture. You don’t need to completely dry it—just remove the watery juice.
3. Mix the wet ingredients: In a large bowl, whisk eggs, Greek yogurt, maple syrup, oil, and vanilla until smooth and creamy.
4. Combine dry ingredients: In a separate bowl, stir together flour, oats, protein powder, baking powder, baking soda, cinnamon, nutmeg, and salt.
5. Bring it together: Add dry ingredients to the wet bowl. Stir gently with a spatula until a few dry streaks remain. Fold in the grated carrot and zucchini, plus any optional add-ins.
6. Portion the batter: Divide evenly among the muffin cups. They should be about 3/4 full.
7. Bake: Bake for 18–22 minutes, until the tops spring back and a toothpick comes out with a few moist crumbs.
8. Cool: Let muffins cool in the pan for 5 minutes, then transfer to a rack to cool completely. This helps set the crumb and keeps liners from sticking.

Why This Recipe Works

• Balanced moisture: Zucchini and carrot add natural moisture, so the muffins stay soft without tons of oil.
• Protein you can’t taste: A clean, neutral protein powder blends in smoothly for a fluffy, cake-like bite.
• Not overly sweet: Just enough sweetness from maple syrup and carrot keeps them breakfast-friendly.
• Simple method: One bowl for dry, one for wet, then combine. No mixer needed.
• Meal-prep friendly: They store and freeze well, so you can bake once and eat all week.

Shopping List

• 1 medium zucchini, grated (about 1 cup, lightly packed)
• 1 large carrot, grated (about 3/4 cup)
• 2 large eggs
• 3/4 cup plain Greek yogurt (2% or full-fat works best)
• 1/3 cup maple syrup or honey
• 1/4 cup light olive oil or melted coconut oil
• 1 teaspoon vanilla extract
• 1 cup white whole wheat flour (or regular whole wheat pastry flour)
• 1/2 cup old-fashioned rolled oats
• 1/2 cup vanilla or unflavored whey protein powder (or plant-based protein, see notes)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg (optional)
• 1/4 teaspoon fine sea salt
• Optional add-ins: 1/3 cup chopped walnuts or pecans, 1/4 cup raisins, or 2 tablespoons mini chocolate chips

Instructions

1. Prep the oven and pan: Heat oven to 350°F (175°C).

   Line a 12-cup muffin tin with liners or lightly grease each cup.

2. Grate and drain veggies: Grate the zucchini and carrot. Place grated zucchini in a clean towel and squeeze out excess moisture. You don’t need to completely dry it—just remove the watery juice.
3. Mix the wet ingredients: In a large bowl, whisk eggs, Greek yogurt, maple syrup, oil, and vanilla until smooth and creamy.
4. Combine dry ingredients: In a separate bowl, stir together flour, oats, protein powder, baking powder, baking soda, cinnamon, nutmeg, and salt.
5. Bring it together: Add dry ingredients to the wet bowl.

   Stir gently with a spatula until a few dry streaks remain. Fold in the grated carrot and zucchini, plus any optional add-ins.

6. Portion the batter: Divide evenly among the muffin cups. They should be about 3/4 full.
7. Bake: Bake for 18–22 minutes, until the tops spring back and a toothpick comes out with a few moist crumbs.
8. Cool: Let muffins cool in the pan for 5 minutes, then transfer to a rack to cool completely.

   This helps set the crumb and keeps liners from sticking.

How to Store

• Room temperature: Store in an airtight container for up to 2 days. Place a paper towel in the container to absorb moisture.
• Refrigerator: Keeps well for 5–6 days. Warm in the microwave for 10–15 seconds for best texture.
• Freezer: Freeze individually wrapped muffins in a zip-top bag for up to 3 months.

  Thaw overnight in the fridge or reheat from frozen for 25–30 seconds.

Why This is Good for You

• Protein for steady energy: The combo of Greek yogurt, eggs, and protein powder helps keep you full and supports muscle repair.
• Fiber-rich veggies and oats: Zucchini, carrot, and oats add fiber for digestion and lasting satisfaction.
• Lighter sweetness: Using maple syrup or honey instead of refined sugar keeps the flavor natural and not cloying.
• Healthy fats: Olive oil or coconut oil adds moisture and helps with nutrient absorption.

Common Mistakes to Avoid

• Skipping the squeeze: Not draining the zucchini can make the batter too wet and the muffins gummy.
• Overmixing: Stir just until combined. Overmixing develops gluten and can make muffins tough.
• Using the wrong protein powder: Some powders absorb more liquid. If your batter looks dry and thick, add 1–2 tablespoons milk.
• Overbaking: Dry muffins happen fast.

  Start checking at 18 minutes and pull them when the tops spring back.

• Overloading add-ins: Nuts, raisins, or chips are great, but too many weigh down the crumb. Stick to the suggested amounts.

Recipe Variations

• Dairy-free: Use a thick dairy-free yogurt and plant-based protein powder. Choose coconut oil and a non-dairy milk splash if needed.
• Gluten-free: Swap flour for a 1:1 gluten-free baking blend and use certified gluten-free oats.
• Spiced carrot cake vibe: Add 1/2 teaspoon extra cinnamon, a pinch of ginger and cloves, and fold in raisins and walnuts.
• Lemon poppy twist: Add 1 tablespoon lemon zest and 1 tablespoon poppy seeds; use vanilla or unflavored protein.
• Chocolate chip breakfast treat: Stir in mini chocolate chips and use vanilla protein.

  Reduce maple syrup by 1 tablespoon if desired.

• Higher protein: Add 2 extra tablespoons protein powder and 1–2 tablespoons milk to keep the batter scoopable.