Blueberry and Rosemary High Protein Scones
- Janice Tracey
- 5 hours ago
- 3 min read
What makes these different?
Each scone contains a combination of:
Protein from Greek yogurt, egg and soy milk
Fibre from oats, flax and blueberries
Healthy fats from almond butter and egg
And just a touch of natural sweetness from maple syrup
That combination matters more than people realise.
Because when you bring protein, fibre and fat together, you slow digestion down — which means:
steadier energy
fewer cravings an hour later
and much more stable blood sugar response
So instead of that “I’ve had a snack, now I need another snack” feeling… you actually feel satisfied.
Why this matters even more in midlife
For many women over 50, the goal isn’t just about “eating less”.
It’s about:
keeping muscle mass strong
supporting energy and focus
and avoiding the dips and crashes that can affect mood, sleep and appetite
Protein becomes especially important here — not just for fitness, but for everyday energy and resilience.
And the nice thing about recipes like this is that you’re not forcing protein into a bland shake… you’re baking it into something you actually want to eat.
Why these scones work
Protein-balanced baking (8–9g per scone) Supports muscle maintenance, satiety, and helps reduce mid-morning snacking.
Fibre-rich foundation (oats + flax + berries) Slows digestion, supports gut health, and helps stabilise blood sugar response.
Healthy fats from almond butter + egg + soy milk Enhances fullness and supports hormone production — important in midlife and beyond.
Lower glycaemic impact than traditional scones Oats + protein + fat blunt the glucose spike you’d normally get from baked goods.
Natural sweetness, not refined sugar Maple syrup provides flavour without the sharp insulin response of white sugar.
Gut-friendly ingredients Oats, flax, and blueberries support microbiome diversity and bowel regularity.
Anti-inflammatory flavour profile Blueberries, flax, and lemon provide polyphenols and antioxidants.
Why they work especially well for women over 50
Supports muscle preservation (key for ageing well) Protein intake becomes more important with declining muscle mass after 50.
Helps stabilise energy and mood Balanced macronutrients reduce the “spike and crash” pattern that can worsen fatigue and cravings.
Supports metabolic flexibility Fibre + protein improves insulin sensitivity and reduces reliance on quick sugar hits for energy.
Bone and joint support nutrients Almonds, flax, and soy contribute magnesium, calcium support, and anti-inflammatory fats.
Hormone-friendly structure Stable blood sugar = less cortisol disruption, which is especially relevant during peri/post-menopause.
Digestive support without being restrictive High fibre but still gentle — important for women dealing with slower gut motility or IBS-type symptoms.
Blueberry and Rosemary Scones
Dry Ingredients
250g oat flour
1½ tsp baking powder
½ tsp bicarbonate of soda
60ml cup maple syrup)
Zest of 1 lemon
1 tbsp fresh rosemary, finely chopped (optional or can use 1/2 tbs dried)
1 tbsp ground flaxseed
150g blueberries
Wet ingredients:
3 tbsp almond or peanut butter
85g thick Greek yogurt
2 egg whites (can use flax egg)
160 ml) unsweetened milk (can use soy milk)
2 tbsp milk (for brushing)
Method (nice and simple)
1. Preheat oven to 180°C (fan) and line a baking tray
2. Mix all dry ingredients in a large bowl (except the blueberries)
3. In a separate bowl, whisk: Greek yogurt, almond butter , egg whites, milk
4. Combine wet and dry → gently mix (don’t overwork it)
5. Fold in blueberries
6. Shape into a round (like a thick disc), then cut into 8
7. Brush tops with milk
8. Bake for 18–22 minutes until lightly golden
Approximate per scone:
Calories: 195 kcal
Protein: 8–9g
Fat: 7g
Carbohydrates: 22–23g
Fibre: 3–4g
Sugars: 6–8g (mostly from maple syrup + blueberries)
NB the first time I made these I forgot to add the maple syrup and they were fine. Just a tad sweeter with the syrup.
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