A High-Protein, Refined-Sugar-Free Morning Prep

These muffins taste like carrot cake…
but function like balanced fuel.

Designed for:

✔ Early report times
✔ Long boarding mornings
✔ Hotel breakfasts when options are limited
✔ Grab-and-go crew life

Traditional muffins = sugar spike + crash.

This version:

• Higher protein
• Lower refined sugar
• Balanced fats
• Fiber from carrots + oats
• Freezer-friendly

Ingredients (12 Muffins)

Dry

• 1 cup oat flour (or blended oats)
• ½ cup almond flour
• 1 scoop vanilla protein powder
• 1 tsp baking powder
• ½ tsp baking soda
• 1½ tsp cinnamon
• ¼ tsp nutmeg
• Pinch salt

Wet

• 2 eggs
• ½ cup plain Greek yogurt
• ¼ cup maple syrup
• ¼ cup olive oil or melted coconut oil
• 1 tsp vanilla extract

Fold-In

• 1½ cups finely grated carrots (packed)
• ¼ cup chopped walnuts or pecans
• 2 tbsp unsweetened shredded coconut (optional)
• 1–2 tbsp chia seeds (optional fiber boost)

Instructions

1. Preheat oven to 350°F.
2. Mix dry ingredients in one bowl.
3. Whisk wet ingredients separately.
4. Fold wet into dry until just combined.
5. Gently fold in carrots and mix-ins.
6. Divide into lined muffin tin.
7. Bake 18–22 minutes.
8. Cool completely before storing.

Optional Protein Cream Cheese Drizzle

Mix:

• 2 oz softened cream cheese
• 2 tbsp Greek yogurt
• 1 tsp maple syrup

Drizzle lightly once cooled.

Approximate Macros (Per Muffin)

• 10–14g protein
• Moderate carbs
• Healthy fats
• High fiber

Balanced enough to pair with:

• Protein coffee
• Hard-boiled eggs
• Greek yogurt cup

Meal Prep Tips for Crew

✔ Freeze individually
✔ Wrap in parchment for tote-friendly packing
✔ Thaw overnight in hotel fridge
✔ Microwave 20 seconds if desired

Great for:

• 4:30 AM van calls
• Multi-leg duty days
• Layover breakfast

Customization Options

✈ Higher protein: Add extra ½ scoop protein powder
✈ Lower carb: Reduce maple syrup slightly
✈ Dairy-free: Use coconut yogurt
✈ Nut-free: Omit almond flour, replace with oat flour