Oat Fitness Muffins with Blueberries (Healthy Breakfast Meal Prep) | Kyos Sport
🥗 Kyos Sport · Fitness Recipes & Nutrition
The king of breakfast meal prep. 25 minutes of cooking on Sunday and you have 12 breakfasts ready for the whole week. No white flour, no refined sugar, just real ingredients. The most convenient pre-workout snack of all.
⚡ Energy + meal prep ⏱ 25 min ⭐⭐ Medium 💪 10g Protein/muffin
🧁 Fitness Oatmeal & Blueberry Muffins — Make 12 and Have Breakfast All Week
⚡ Energy + meal prep ⏱ 25 min ⭐⭐ Medium
Ingredients (12 muffins)
| 200g | Whole rolled oats |
| 2 scoops | Vanilla protein |
| 3 | Free-range eggs |
| 150ml | Oat milk |
| 2 | Ripe bananas |
| 120g | Fresh or frozen blueberries |
| 1 tsp | Baking powder |
| 1 tsp | Cinnamon |
Preparation
- Preheat oven to 180°C (350°F). Blend oats in a food processor until a coarse flour is obtained. Mash the bananas with a fork until pureed.
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In a large bowl, mix the oat flour, protein, baking powder, and cinnamon. In another bowl, whisk the eggs with the milk and mashed banana. Combine the dry and wet mixtures with folding motions.
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Gently fold in the blueberries to avoid breaking them. Fill muffin molds 3/4 full. Bake for 18-22 minutes until a toothpick inserted comes out clean.
🍽️ Serving Suggestion: Let cool for 10 minutes before unmolding. Place on a wire rack. For the photo, cut one in half to show the burst blueberries inside. Sprinkle some rolled oats on top before baking for a rustic and professional finish.
Nutritional Information (per muffin)
| 145 | 10g | 18g | 4g |
| Calories | Protein | Carbs | Fats |
Benefits
- ✓ The most efficient meal prep: 25 minutes of cooking gives you 12 breakfasts or snacks ready for the whole week.
- ✓ No white flour, no refined sugar, no processed vegetable oils: just real ingredients.
- ✓ Frozen blueberries are just as nutritious as fresh and much more economical — use them without hesitation.
Star Ingredients
| 🍇 |
Blueberries The fruit with the highest ORAC antioxidant capacity. They protect muscle cells from oxidative stress during exercise. |
| 🌾 |
Whole oats Beta-glucans that regulate cholesterol and blood sugar. Fiber that feeds the intestinal microbiota. |
📦 Fitness tip: The king of breakfast meal prep. Prepare the batch on Sunday. Keep 4 muffins in the fridge and the rest in the freezer. Every night, take one out of the freezer and it will be perfect the next day. Have 2 muffins for a complete breakfast (290 kcal, 20g protein).
⚡ Combine it with Kyos Sport
The most convenient pre-workout snack of all. Put 2 muffins in your sports bag along with your Kyos Sport jump rope or resistance bands. Eat them 30-45 minutes before training anywhere: gym, park, or your own home.
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