Collagen Muffin Recipe

Looking for a nutritious, easy-to-make snack or breakfast that supports your health through pregnancy, lactation, and preconception? These High-Protein Berry Muffins are the perfect solution. Packed with protein, fiber, healthy fats, and essential nutrients, they’re designed to fuel your body while satisfying your cravings. Whether you’re navigating the early stages of pregnancy, nursing your newborn, or preparing for conception, these muffins offer a delicious way to nourish your body with the right nutrition. Plus, they’re simple to make and can be enjoyed on the go—ideal for busy moms and anyone looking to support their reproductive health.

High-Protein Berry Muffins

Ingredients:

• 1 cup Rolled Oats, dry
• 1 cup White All-Purpose Flour, Enriched
• 1 cup Almond Flour
• 1 cup Fairlife Whole Milk, Ultra-Filtered
• 1/8 cup Chia Seeds
• 5 large Raw Eggs
• 2 tbsp Butter, Unsalted (melted)
• 2 tsp Cinnamon, Ground
• 1 tsp Sea Salt
• 1 tbsp Baking Powder
• 3/4 cup Madhava Organic Coconut Sugar (reserve a small amount for sprinkling on top)
• 4 scoops FullWell’s Collagen Peptide Powder
• 1.5 cups cups any berries fresh or frozen (we used blackberry, raspberry, and blueberry)

Instructions:

1. Prep the Oats and Chia:

• In a medium bowl, combine the rolled oats, chia seeds, and ultra-filtered whole milk. Stir well and let sit for 10 minutes to soften while you prepare the other ingredients.

2. Preheat the Oven:

• Preheat your oven to 400°F (200°C) and line a 12-cup muffin tin with paper liners.

3. Mix Dry Ingredients:

• In a large mixing bowl, combine the white all-purpose flour, almond flour, cinnamon,salt,  and baking powder. Stir until evenly mixed.

4. Add Eggs:

• Make a well in the center of the dry ingredients. Crack the eggs into the well, and lightly beat the yolks with a fork until they are no longer whole.

5. Combine Wet and Dry Mixtures:

• Pour the oat/chia/milk mixture into the bowl with the eggs and dry ingredients. Mix gently until just combined.

6. Add Melted Butter and Collagen Peptides:

• Stir in the melted butter and mix until just combined, followed by the collagen peptides. Mix until smooth.

7. Fold in Berries:

• Gently fold in half of the frozen berries.

8. Assemble Muffins:

• Scoop half of the batter into each muffin cup, add a few additional berries, then top with the remaining batter. Sprinkle a small amount of coconut sugar on top of each muffin for a hint of sweetness.

9. Bake:

• Bake at 400°F for 8 minutes, then lower the oven temperature to 350°F (175°C) without removing the muffins. Continue baking for an additional 10-13 minutes, or until a toothpick inserted into the center comes out clean.

10. Cool:

• Remove the muffins from the oven and allow them to sit in the tin for 5 minutes. Then, transfer to a cooling rack to cool completely.

Why These High-Protein Berry Muffins are Perfect for Pregnancy, Lactation, and Preconception

1. Nutrient-Dense for Pregnancy:

• These muffins are packed with essential nutrients that support both pregnancy and postpartum health. With rolled oats, chia seeds, eggs, and FullWell Collagen, they deliver a balanced blend of protein, healthy fats, and fiber. This combination is ideal for fueling the body during pregnancy, when nutrient needs are heightened.
• Protein is crucial for fetal growth and development, and these muffins offer over 16 grams of protein each, providing a satisfying breakfast or snack option, especially if you're dealing with food aversions and need something easy to digest.

2. Powerful for Lactation:

• Ingredients like oats, almond flour, and chia seeds are known for their lactation-boosting properties. Oats contain beta-glucan, a type of fiber that may help increase milk supply by stimulating the hormone prolactin, which is essential for milk production. Almond flour provides healthy fats and essential nutrients that are beneficial for lactation, while chia seeds offer plant-based omega-3s, important for the baby's brain development.
• Chia seeds also add a boost of fiber, which supports digestive health—a common concern postpartum.

3. One-Handed Snack for Busy Moms:

• These muffins are easy to grab and eat with one hand, making them perfect for moms managing a busy schedule or caring for a newborn. Portable and mess-free, they’re ideal for a quick and nutritious snack during the day or a middle-of-the-night feeding session.

4. Protein Powerhouse for Preconception:

• For those preparing for pregnancy, these muffins provide an excellent source of preconception nutrients. Pairing one or two muffins with full-fat dairy, like cottage cheese or Greek yogurt, or serving them alongside a couple eggs, adds an extra layer of protein and healthy fats, supporting hormone balance and egg quality.
• Almond flour adds a rich source of vitamin E, which is beneficial for reproductive health, while chia seeds contribute omega-3s and antioxidants. The muffins are also high in folate-rich ingredients like oats and almond flour, supporting cellular health and fertility.

5. Blood Sugar Stability:

• With protein from collagen, eggs, almond flour, and the ultra filtered milk, these muffins offer a balanced release of energy, helping to stabilize blood sugar levels. This is particularly helpful during pregnancy, as stable blood sugar is essential for sustained energy and preventing dips that could lead to nausea.

Two of these muffins, when enjoyed at breakfast, provide over 30 grams of protein—an easy and satisfying option for anyone struggling with food aversions. Whether you’re in the preconception phase, pregnant, or breastfeeding, these muffins are a nutrient-rich, easy-to-eat snack that supports both you and your growing family.

Storage

• Room Temperature: These muffins can be stored in an airtight container at room temperature for up to 2 days.
• Refrigeration: For longer freshness, store the muffins in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave for about 15-20 seconds if you prefer them warm.
• Freezing: These muffins freeze well! Place them in a single layer on a baking sheet to freeze individually, then transfer to a freezer-safe bag or container. They can be stored in the freezer for up to 3 months. To enjoy, let them thaw in the refrigerator overnight or microwave for 30-40 seconds.

Substitutions

• Rolled Oats: If you need a gluten-free option, be sure to use certified gluten-free oats. Quick oats can be used in a pinch, though they may alter the texture slightly.
• White All-Purpose Flour: You can substitute with whole wheat flour or a 1:1 gluten-free baking flour if you need a gluten-free option. Whole wheat flour will add extra fiber but may make the muffins denser.
• Almond Flour: Substitute with hazelnut or coconut flour or an extra ½ cup of all-purpose flour if you don’t have almond flour on hand, though it may reduce the healthy fats that benefit lactation.
• Fairlife Whole Milk: You can substitute with any milk of choice, such as almond, oat, or regular whole milk. Full-fat dairy adds richness and nutrients beneficial for pregnancy and lactation, but non-dairy milk will work as well.
• Chia Seeds: Substitute with ground flaxseed for a similar texture and added omega-3 boost.
• Coconut Sugar: If you don’t have coconut sugar, use brown sugar or maple syrup for a similar flavor profile. Honey can also work, but reduce the amount slightly as it's sweeter.
• Frozen Berries: Use fresh berries if available, or try adding in chopped apples, pears, or even chocolate chips for a different flavor variation.