Looking for a breakfast that’s high in protein, naturally sweet, and secretly packed with veggies? These moist and fluffy High-Protein Vegan Zucchini Oat Muffins are the answer to your busy-morning prayers.
Let’s be real—mornings are often a blur. Between getting yourself ready, maybe wrangling kids, or just trying to make it to work on time, breakfast sometimes takes the hit. But skipping it—or settling for something sugary and unsatisfying—can leave you feeling drained before 10 a.m.
That’s where these High-Protein Zucchini Oat Muffins come in. They’re soft, moist, perfectly spiced, and loaded with clean ingredients that actually keep you full. Think zucchini (for moisture + veggies), oats (for fiber), Greek yogurt and eggs (for that essential protein), and just the right touch of natural sweetness.
The first time I baked these vegan zucchini oat muffins, I was trying to make a quick breakfast. Something that didn’t make me hungry 1 or 2 hours later. And honestly, these muffins surprise me.
These muffins aren’t just convenient—they’re powerful. Bake a batch on Sunday, and your breakfasts are taken care of all week long.
If you love healthy muffins, meal-prep snacks, vegan recipes, and high-protein breakfasts, you’re in the right place.
Why You’ll Love This Muffins
✅ Packed with 9g+ of protein per muffin
✅ Lightly sweet, moist, and full of warm cinnamon flavor
✅ Sneaky veggies for picky eaters (no one will taste the zucchini!)
✅ Naturally gluten-free and refined sugar-free
✅ Meal-prep friendly and freezer-safe
✅ Grab-and-go breakfast or snack you’ll feel good about
Health Benefits of Zucchini Oat Muffins
- High in protein: Greek yogurt, eggs, and optional protein powder help stabilize blood sugar and keep you full. Research shows that a high-protein breakfast helps regulate appetite and energy throughout the day.
- High in fiber: Oats + zucchini = digestive support and long-lasting energy. Oats are a whole-grain powerhouse — rich in beta‑glucan fiber, minerals, and antioxidants — that help with fullness, cholesterol regulation, and gut health.
- Low in sugar: Lightly sweetened with maple syrup or honey—no refined sugar needed.
- Nutrient-dense: Zucchini adds vitamins A, C, and potassium without changing the flavor.
If you want to dig deeper into oats’ health perks, check out this full piece on oats’ benefits: Oats — Superfood for Heart and Gut Health
🍽 Servings
Makes 12 standard muffins
⏱ Preparation Time
- Prep time: 10 minutes
- Cook time: 22–25 minutes
- Total time: 35 minutes
Ingredients for Zucchini Oat Muffins
Dry Ingredients:
- 1 ½ cups rolled oats (blended into flour or use oat flour)
- ½ cup quick oats (for texture)
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp cinnamon
- ¼ tsp salt
Wet Ingredients:
- 1 cup grated zucchini (squeezed of excess moisture)
- 2 large eggs
- ¾ cup plain Greek yogurt
- ¼ cup maple syrup or honey
- 1 tsp vanilla extract
- 2 tbsp olive oil or melted coconut oil
- Optional: 1 scoop (about 20g) vanilla or unflavored protein powder
If you’re looking for more zucchini recipes, with low-carb and veggies, try this dinner recipe: Homemade Pesto Noodles with Cherry Tomatoes.
Optional Add-ins:
- ¼ cup chopped walnuts or dark chocolate chips
- 1 tbsp flaxseed or chia seeds for extra fiber
Directions
- Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or grease lightly.
- Prep zucchini: Grate the zucchini and use a clean kitchen towel or paper towel to squeeze out excess water.
- Mix dry ingredients: In a large bowl, combine oat flour, quick oats, baking powder, baking soda, cinnamon, and salt.
- Mix wet ingredients: In another bowl, whisk together eggs, yogurt, maple syrup, vanilla, and oil until smooth.
- Combine: Add the wet mixture to the dry and fold in grated zucchini and optional protein powder or add-ins. Mix just until combined.
- Scoop and bake: Divide batter evenly among 12 muffin cups. Bake for 22–25 minutes, or until a toothpick inserted into the center comes out clean.
- Cool and enjoy: Let muffins cool in the pan for 5 minutes, then transfer to a wire rack.
Nutrition Facts (Per Muffin – with Greek yogurt, no protein powder)
Approximate values; may vary by ingredient brand
- Calories: 160
- Protein: 9g
- Carbohydrates: 18g
- Fiber: 3g
- Sugar: 5g
- Fat: 6g
- Net Carbs: 15g
Want even more protein? Add a scoop of your favorite protein powder to increase each muffin to 12–14g protein.
Want even more protein? Add a scoop of your favorite protein powder to increase each muffin to 12–14g protein.
Tips & Notes
- Don’t skip draining the zucchini: Excess moisture can lead to soggy muffins.
- Make it dairy-free: Use a plant-based yogurt alternative and skip the whey protein or use vegan protein powder.
- Freeze for later: Let muffins cool completely, then store in an airtight container or freezer bag for up to 2 months.
- Sweet tooth? Add chopped dates or a few dark chocolate chips per muffin for a naturally sweet boost.
Frequently Asked Questions
You can, but the texture will be softer and a little denser. Oat flour gives a nice balance of moisture and structure.
Store in an airtight container in the fridge for up to 5 days. Reheat in the microwave for 15 seconds for that fresh-baked taste.
Yes! Swap eggs for flax eggs and use a dairy-free yogurt like coconut or almond-based. Note: texture may vary slightly.
Absolutely! They’re naturally sweetened and a great way to sneak in veggies. Use mini chocolate chips if that helps win them over!
Conclusion: The Muffin That Does It All
These High-Protein Vegan Zucchini Oat Muffins are everything your mornings need: portable, delicious, balanced, and built to keep you going. Whether you’re powering through a workout, a commute, or just the morning rush, these muffins have your back—no sugar crash required.
Vegan Zucchini Oat Muffins – High-Protein Breakfast
Ingredients
Dry Ingredients
1 ½ cups rolled oats (blended into flour or use oat flour)
½ cup quick oats (for texture)
1 tsp baking powder
½ tsp baking soda
½ tsp cinnamon
¼ tsp salt
Wet Ingredients
1 cup grated zucchini (squeezed of excess moisture)
2 large eggs
¾ cup plain Greek yogurt
¼ cup maple syrup or honey
1 tsp vanilla extract
2 tbsp olive oil or melted coconut oil
Optional Add-ins
1 scoop (about 20 g) vanilla or unflavored protein powder
¼ cup chopped walnuts or dark chocolate chips
1 tbsp flaxseed or chia seeds for extra fiber
Instructions
Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease.
Grate zucchini and squeeze out excess water.
Mix dry ingredients in a large bowl.
Mix wet ingredients in another bowl.
Combine wet + dry ingredients; fold in zucchini and optional add-ins. Mix just until combined.
Scoop into 12 muffin cups.
Bake 22–25 minutes, or until a toothpick comes out clean.
Cool 5 min in pan, then transfer to wire rack.
Notes
Tips & Notes
- Don’t skip draining the zucchini: excess moisture can lead to soggy muffins.
- Make it dairy-free: use a plant‑based yogurt alternative and skip whey protein or use vegan protein powder.
- Freeze for later: let muffins cool completely, then store in an airtight container or freezer bag for up to 2 months.
- Want more natural sweetness? Add chopped dates or a few dark chocolate chips per muffin for a treat.
