Muffins — Recipe 27 of 60
Sunflower Seed & Soy Isolate Breakfast Muffins
Protein-packed muffins that you bake once and eat all week. Soft on the inside, slightly crunchy on top from the seeds, and genuinely high in protein thanks to soy isolate built directly into the batter. A smart alternative to commercial protein bars or processed breakfast foods — real ingredients, real nutrition, real flavor.
Nutrients (per serving)
- Calories
- ~220kcal
- Protein
- ~16g
- Carbs
- ~22g
- Fat
- ~8g
Ingredients
What you need
- 015 tbsp sunflower seeds, divided
- 023 tbsp pumpkin seeds, divided
- 0325g soy isolate powder
- 0480g rolled oats, blended into flour
- 051 tbsp black chia seeds
- 062 eggs
- 07150ml plant-based milk or regular milk
- 082 tbsp honey or maple syrup
- 092 tbsp coconut oil, melted
- 101 tsp baking powder
- 111 tsp vanilla extract
- 121 tsp cinnamon
- 131 pinch of salt
- 14Optional: 1 mashed banana or 50g blueberries for natural sweetness
Instructions
How to make it
- 01
Preheat oven to 175°C and line a muffin tray with paper cases or grease well with coconut oil.
- 02
Blend rolled oats into a fine flour using a blender or food processor.
- 03
In a large bowl combine oat flour, soy isolate powder, baking powder, cinnamon and salt. Mix well.
- 04
Add chia seeds, 3 tbsp sunflower seeds and 2 tbsp pumpkin seeds to the dry mixture and stir to combine.
- 05
In a separate bowl whisk together eggs, plant-based milk, melted coconut oil, honey and vanilla extract until fully combined.
- 06
If using mashed banana, mix it into the wet ingredients now.
- 07
Pour wet ingredients into dry ingredients and fold gently until just combined — do not overmix or the muffins will be dense and tough.
- 08
If adding blueberries, fold them in at the very end.
- 09
Divide batter evenly between 8 muffin cases, filling each about three quarters full.
- 10
Scatter remaining sunflower seeds and pumpkin seeds on top of each muffin and press lightly into the batter.
- 11
Bake for 18–22 minutes until a skewer inserted into the center comes out clean and the tops are golden.
- 12
Cool in the tray for 5 minutes then transfer to a wire rack. Store in an airtight container for up to 5 days or freeze individually for up to 1 month.
The science
Why it's good for you
Baking soy isolate powder directly into muffin batter is one of the most practical ways to increase daily protein intake without changing your eating habits. Each muffin delivers 16g of complete plant protein — the equivalent of two eggs — in a convenient, grab-and-go format. Sunflower seeds on top provide vitamin E and selenium that protect cells from oxidative damage, while pumpkin seeds add zinc and magnesium for immune support and muscle recovery. Oat flour keeps the glycemic index significantly lower than white flour, meaning these muffins release energy slowly and avoid the blood sugar spike and crash that comes with conventional baked goods. A genuinely functional breakfast that fits into any busy lifestyle.