Basic 20/20 Protein Muffin Recipe (Stage 1)

Try these muffins as they are, or experiment with adding spices, dried fruit, or nuts to mix them up.

Serves: 6

  • - 1 + 1/3 pint liquid egg whites
  • - 1 1/2 tsp cream of tartar
  • - 1 1/2 tbsp. baking powder
  • - 2 tbsp. water
  • - 5 chocolate OR 5 vanilla flavored 20/20 High Protein shake packets
  • - 2 cups dehydrated (freeze dried) fruits - optional

1. Preheat oven to 325F. In a large mixing bowl beat on high egg whites with cream of tartar. Gently fold in baking powder, water and protein shake packets. If using dehydrated fruits, gently fold those in as well. 

2. Lightly coat muffin tin with cooking spray. Place equal portions into 6 jumbo (or 12 smaller) portions in a muffin tin. 

3. Bake at 325 degrees for about 35 minutes (stick a toothpick in the center of the muffin at around 35 minutes to see if it comes out dry - if so, take out early). If you have a convection oven, bake at 300 degrees for 25 minutes. 

4. Muffins will come out large and fluffy, but will soon deflate somewhat after they have cooled. Cool for 1 hour on a rack IN the muffin pan and then take out and wrap individually in plastic. 

5. Freeze for later use or enjoy them right away!


Play around with spices and extracts. Some of our favorites are pumpkin pie spice, cinnamon and nutmeg. Use an extra teaspoon or two of vanilla or almond flavoring. If you are wanting your muffin to taste more like orange or lemon, use some extract and dired lemon or orange peel. You don't need to add any extra calories to your recipe for these.

Play around with adding dehydrated/freeze dried fruits - use any that do not have added sugar or sweeteners/ You can purchase these fruits online at Amazon, or at stores such as PCC, Fred Meyer, Whole Foods or Trader Joe's. 

Prep Time 00:10; Cook Time 00:35; Total Time 00:45; Calories 220; Carbohydrates 26g; Fat 0g; Protein 27g; Serving Size 1; Recipe Yield 6

Contributor  20/20 LifeStyles

  • Clark Masterson

    Yum! Simple recipe and it makes great muffins. Hooray for the high protein!

    Jessica Adler

    These were horrible. They are more like Styrofoam than a muffin.

    Kathryn Teather

    I adjusted the recipe to just 2 packets 20/20 protein powder and 1 cup egg whites. I added a tsp of almond extract to the batter and 1/8 cup fresh blueberries and 1/8 oz pecans to each muffin prior to baking (easier to ensure equal amount of blueberries and pecans per muffin after they are already in tin). It made 8 normal size muffins that were 85 cals each. The texture is closer to angel food cake then your typical muffin since it is egg white based. The almond extract, real blueberries, and toasted pecan made them taste fairly normal and they went great with a coffee or latte as a snack or part of a breakfast.

    Note, they were great the morning after but got a little dry by day two.

    Yekta Aarabi

    For someone like me who can't do dairy I bought plant protein from Whole Foods and also added a scoop of raw cocoa powder. Mine keep coming out tasteless, I've tried this recipe 4 times now and each time different ways, yet still untasty! I'm going to keep making them until one dish comes out perfect!

    Dana Scott

    Truly awful. They come out nothing like the ones sold at the ProClub locations.




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