Nutrition
Ingredients
- 2 cups TVP Textured Vegetable Protein (do not re-hydrate)
- 1 1/2 cups blueberries fresh (preferably)
- 3/4 cup vegan Greek yogurt I use Kite Hill, vanilla
- 1 cup flour
- 1 cup brown sugar
- 1/2 cup unsweetened soy milk
- 2 tbsp ground flax
- 1 tsp vanilla
- 1 1/2 tsp cinnamon
- 1/2 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp salt
Instructions
- Pre-heat oven to 350 F
- Mix 2 tablespoons of flax seeds with 6 tablespoons of water. Let sit for at least 5 minutes (This makes flax “egg” goo)
- In a large bowl, mix together Greek yogurt, brown sugar, milk, vanilla, and flax “egg” goo
- In a separate bowl, whisk together all of the dry ingredients – flour, cinnamon, salt, baking soda, baking powder. Once well combined, stir in (dry) TVP very well.
- Add dry ingredients slowly to wet ingredients and combine.
- Add in blueberries
- Evenly distribute the batter across all 12 (lined) muffin cup things on your muffin tray
- Bake for 12 – 15 minutes. Will come out a little gooey (if you cook too long it will dry out); let sit for about 15 – 30 minutes and they will set up.
Equipment
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Notes
- Use Textured Pea Protein instead of TVP – you can buy this on Amazon – I like the brand Acre Made.
- Use a different non-dairy milk other than soy milk – this is mostly to add moisture so it doesn’t really matter which you use in this recipe.
- Use a soy-free non-dairy yogurt instead of the vegan Greek yogurt (unless you can find a Greek yogurt that is soy-free) – this will slightly alter the protein macros but is mostly used for moisture in this recipe so it won’t affect the texture/flavor!
If you have not tried high-protein TVP muffins yet, I beg of you, to try these! They are an absolute game changer for hitting your protein goals and still eating tasty yummy baked goods that you love. They are low-fat, high protein, fiber-filled and delicious! These are a great thing to meal prep. I like to make a batch or two during the weekend and take a couple for breakfast every morning. They’re also a great little high protein snack to just have around the house. They also freeze really well if you’re worried about not being able to eat all 12 before they go bad, which, trust me, once you’ve tried them, that won’t be a concern of yours anymore! 🙂
If you are not super familiar with TVP, let me tell you about this magical little ingredient! TVP is Textured Vegetable Protein; it’s just de-fatted soy flour. This is a shelf stable vegan protein source that we use in a lot of cooking, and you can find it in most grocery stores near the gluten-free flour options. Y ou can also order it online; they even sell a 25 pound bag on Amazon! Ask me how I know ;). Because this is a soy based ingredient, it doesn’t have its own flavor and we can just add whatever flavors we want to it. TVP is also super cheap on a gram per dollar basis.
Unlike other high-protein muffin recipes you might try, this one doesn’t use protein powder. Because of this, we don’t end up with a gritty texture or an artificially sweet flavor that protein powder can sometimes leave. The thing I get asked most about baking with TVP is what the texture is like. I n these muffins, I would equate the texture to baked oats.
If you’ve cooked with TVP before, you probably re-hydrated it in someway. I get asked often if we will need to re-hydrate the TVP when baking. For my muffin recipes, I don’t re-hydrate the TVP before using it. We end up using other ingredients, such as vegan yogurt and milk in the recipe, that will add moisture to the batter and soften the TVP while it’s cooking.
If high-protein blueberry muffins don’t sound good to you, but you still want to try baking with TVP, I have a lot of other flavors of muffins on this website. So I’m positive you’ll be able to find one that is appealing to you! Also, if you happen to think of any other muffin ideas, or just recipes in general, that you’d like to see, let me know; I’m always looking for new ideas!
Ingredients
- Textured Vegetable Protein – TVP – this is our main protein source for this recipe. TVP is a shelf stable ingredient that you can find at most grocery stores, and you can also purchase online. It’s super cheap and has about the same amount of protein per calorie, as protein powder does, but it doesn’t have an artificially sweet flavor or weird gritty texture like protein powder can leave in recipes. A lot of recipes you’ll see that cook with TVP tend to re-hydrate the TVP. But we will not be doing that in this recipe, because we’re using ingredients, such as yogurt and milk, that will add moisture to the batter and soften the TVP when it cooks.
- Blueberries – I used fresh blueberries for this recipe. I think you could probably get away with using frozen blueberries, but I haven’t tried it, so let me know if you do!
- Vegan Greek Yogurt – I used Kite Hill vanilla vegan Greek yogurt. This is my go to brand because it’s the only brand that my store has. If you have another brand that you like better, feel free to use that. You could also use normal vegan yogurt, because we’re just using yogurt to add moisture to the muffin batter.
Please note that your calories and macros might vary slightly from with listed in the recipe card if you don’t go with the vegan Greek yogurt. - Flour – I used all purpose flour for this recipe. I don’t often bake with gluten-free flours so I don’t have a great recommendation if you’re trying to make this recipe gluten-free. I assume you could substitute out the all purpose flour with your favorite gluten-free flour, but I’m not sure what that would do to the texture. If you happen to make this gluten-free, please share the magical things you did in the comments so that others can benefit from your genius!
- Brown Sugar – I use brown sugar in this recipe. I know a lot of people are trying to cut back on sugar, whether it’s for calorie cutting or just reducing sugar intake, but I typically use real sugar when I bake. I do think you could substitute this with date, sugar, syrup, or another sugar alternative, but I haven’t tried this, so I don’t have any great advice for you here. If you happen to make a reduced sugar version of this, please share what you did in the comments, so that others can learn from your awesomeness!
- Soy milk – this is my favorite nondairy milk, mostly because it has the most protein on a calorie basis of the non-dairy milk options. If you have a different non-dairy milk that you prefer, feel free to use that. We are mostly using milk in this recipe to add moisture to the batter and soften the TVP. Just note that if you use a different milk, you might end up with slightly different calories and protein than what is listed in the recipe card.
- Ground Flax Seed – this is my preferred vegan egg substitute when I’m baking. If you haven’t use ground flax before, it’s a shelf stable ingredient that you can buy at any grocery store or online. It’s super cheap and easy to use. You just add water, wait about five minutes and you’ll get a flax goo that you can use as an egg substitute when you’re baking. If you have a different egg substitute that you prefer to use, feel free to use that instead!
- Vanilla and cinnamon – I really like adding vanilla and cinnamon to this. I think it adds a lot of nice flavor and pairs well with the other ingredients.
- Baking Soda and Baking Powder – please don’t leave these out! This is what gives our muffins that fluffy texture!
- Salt – adjust to taste
Instructions
- Pre-heat the oven to 350 F.
- In a small bowl, mix 2 tablespoons of ground flaxseed with 6 tablespoons of water. Let this sit for at least five minutes. This is this will create the flax goo that we will be using as an egg substitute.
- In a large bowl, mix together, the vegan Greek, yogurt, brown sugar, milk, vanilla, and, flax goo.
- In a separate medium bowl, whisk together all the dry ingredients – flour, cinnamon, salt, baking soda, baking powder. Once these are all well, combined, stir in the dry TVP very well. Please do not re-hydrate the TVP for this recipe, I beg of you!
- Slowly add the dry ingredients to the wet ingredients and mix well.
- Mix in the (washed) blueberries.
- Evenly distribute the batter across all 12 lined muffin cup things on your muffin tray. If you do not like using muffin liners, I like to use the silicone muffin molds. They work really well and you can find them in fun shapes online!
- Bake the muffins for 12 to 15 minutes. These will come out a little bit gooey, but that’s OK. You do not want these fully dry; you do not want these to pass the toothpick test. If they do, they will likely end up too dry and you won’t enjoy the texture.
- After baking them, let them sit for about 15 to 30 minutes. This will allow them to set up and a lot of the gooey-ness will go away.
Silly Little Haiku
Blueberry Muffins
The best high protein breakfast
In the whole wide world
Author
Protein Deficient Vegan
I use TVP in savory recipes like stew and chili and such. Never thought of adding to sweet recipe anxiously wanting to try. Thank you
I love using it for savory dishes too! I love how it works so surprisingly well in sweet dishes though! You’ll have to let me know if you try to use it anything sweet and what you think! 🙂
Would you add more liquid if you used dry blueberries instead?
I would probably add more soy milk or Greek yogurt, because the dried blueberries will likely absorb some of the moisture and you definitely need the moisture for the TVP to get nice and soft!
I made these and they tasted great!! Kind of like oatmeal or whole wheat muffins. Love discovering a new way to use TVP.
I made the following substitutions:
– replaced 2/3 cup sugar with 1 tsp liquid stevia to reduce calories
– replaced flaxseed egg with aquafaba to reduce calories
– replaced yogurt with applesauce because that’s all I had 🙂
Yes!! I love the texture of them too! These are great substitutions for calorie reduction; I’m really glad to hear that they worked out well too! Thank you for sharing the changes you made so that others can see if they’re also trying to reduce calories! 🙂 Also, I LOVE your name!!
love this recipe! I’ve been looking for ways to incorporate TVP into sweets and your blog has provided me with a couple of ideas 🙂 Just suggested this recipe on my website/article (https://nutriciously.com/what-is-tvp/) keep on the great work! Love the domain name too, lol
Thank you so much! I love using TVP in baked goods; it’s maybe my favorite use of TVP! 🙂 Thanks for sharing it in your article! It’s a great article too, btw!! We can’t spread the good word on TVP enough!