Protein-Packed Savory Muffins
Let’s be honest the newborn phase is beautiful, but also a bit like living inside a blurry, milk-stained time warp where reheating your coffee three times is just part of the routine. So, when it comes to fueling your healing body, let’s skip the sugar crash and grab something that actually keeps you upright like these protein-packed savory egg muffins. These little flavor bombs are easy to make, loaded with nutrients, and taste like you put in more effort than you actually did (win!).
Why Protein Matters After Birth
Postpartum recovery is a full-body event. Whether you’ve had a vaginal birth or a cesarean, your body is working overtime to repair tissues, balance hormones, support milk production, and fight fatigue. Protein is essential for all of the above and research backs it up.
A study published in Nutrients (2021) highlights that adequate protein intake supports tissue repair, immune function, and muscle recovery, all of which are critical after childbirth. Plus, if you’re breastfeeding, protein also helps support milk composition and maternal energy levels. Think of it as your body’s construction crew: without it, healing takes longer and energy tanks faster.
Star Ingredients for Postpartum Recovery:
Cottage Cheese & Eggs – Rich in protein and choline
Kale & Zucchini – Full of fiber, folate, and antioxidants to support digestion and reduce inflammation.
Nutritional Yeast – A sneaky B-vitamin bomb, especially great for energy metabolism.
Almond Flour – Contains healthy fats and magnesium to help calm the nervous system.
The Recipe:
(Perfect for batch prep, snack attacks, and one-handed meals while nursing.)
Ingredients:
1 cup cottage cheese
4 eggs
1/4 cup milk
1 cup unbleached gluten-free flour
1/2 cup almond flour
1/4 cup unflavored protein powder
1 tsp baking powder
1/2 tsp garlic powder
1 tsp nutritional yeast
1/2 tsp salt
1/2 tsp pepper
1 cup grated zucchini, squeezed dry
1 cup chopped kale
1 cup sliced cherry tomatoes
3/4 cup cheddar cheese
Instructions:
Preheat your oven to 375°F.
Butter or oil your muffin tin.
In a large bowl, whisk together the dry ingredients.
In a separate bowl, whisk together the wet ingredients.
Add the wet mixture to the dry mixture and stir until combined.
Fold in the zucchini, cheddar cheese, and kale.
Spoon the mixture evenly into a 12-cup muffin tray.
Top each muffin with a few slices of cherry tomato.
Bake for 25–30 minutes until golden and set.
Let cool before serving. Store in a sealed container in the fridge.
Pro Tip: These muffins freeze well, too. So double the batch and thank yourself later; like during that 3 a.m. feeding when your stomach growls louder than your baby.
Need more postpartum-friendly recipes or 1:1 support as you navigate early motherhood? I’m just a message away.
