Healthy and Easy Banana Protein Muffins
I can’t be the only one who doesn’t get through my bananas in time. If you have bananas laying around that are getting a bit spotty and brown, this is the perfect recipe for you!
These muffins are packed with healthy protein, gluten-free, oil-free, and filled with healthy brain fuel (walnuts are great for that). I love making these at the beginning of the week, putting one in my husband's work lunch every day, or adding one muffin into my yogurt bowls in the morning for breakfast.
If you enjoy baked goods from coffee shops, try this recipe as a healthier alternative and pair it with your morning coffee for a little protein boost!
Why I Love This Recipe
Healthy and Convenient
These banana protein muffins feature simple, wholesome ingredients you probably have on hand. They’re packed with healthy fats and protein, making them an ideal choice for busy mornings when you need a quick and nutritious option.A Delicious Snack for Any Time
Whether you're seeking a high-protein breakfast, a satisfying snack, or a sweet treat, these muffins deliver. Their fluffy texture and rich banana flavor make them perfect with your morning coffee or as a midday pick-me-up.Ideal for Meal Prep
Perfect for meal prep, these muffins can be made in advance and stored in an airtight container. Prepare a batch on Sunday, and you'll have a healthy, protein-rich snack ready for the entire week.Great for Overripe Bananas
Overripe bananas, with their natural sweetness, are perfect for baking. Don’t discard those blackened bananas—they add great flavor and moisture. In my kitchen, no ripe banana ever goes to waste; they either get used in recipes like this or are frozen for future use.
Jazz's Recommended Products
Plant-Based Protein
Nuzest Clean Lean Protein: My go-to plant-based protein powder. It's unflavored, has no added sugar, and is made from just one ingredient: pea protein. It's perfect for this recipe.
Get it here and use the code JAZZ for a discount.
For more details, check out my blog review of Nuzest Pea Protein.
Whey Protein
FlavCity Protein Powder: Another excellent option is the FlavCity whey protein powder. It comes in various flavors and is a great alternative if you prefer whey over plant-based proteins.
Buy it here and use the code JAZZ for a discount.
Read my blog review of FlavCity Protein Powder for more insights.
Kitchen Tools
Granitestone Nonstick Muffin Pan: This nonstick muffin pan is a game-changer for baking. It ensures your muffins come out perfectly every time without sticking.
Let’s Talk About the Ingredients
Banana:
The riper, the better. Never waste an overripe banana; they are perfect for adding natural sweetness to your muffins.
Egg:
An egg is an egg, easy peasy! Most people have that on hand, plus it’s extra protein! I have not tried this recipe with an egg replacement, but if you’re the experimenter type, feel free to try it! If you’re looking for a replacement, it will be 1 tbsp ground flaxseeds with 3 tablespoons warm water, set aside for 10 minutes, then add in place of the egg! Report back!
Brown Sugar:
Any granulated sugar will do—coconut sugar, white sugar, or even lower the amount if you prefer less sweetness.
Applesauce:
My secret ingredient for replacing oil. It adds sweetness and fiber without the added fat.
Oat Flour:
Easy to make at home by blending oatmeal. Ensure it’s gluten-free if necessary. I also always make sure my oatmeal is organic because they can be highly sprayed with pesticides. Take the exact measurements of oatmeal you need, pop it into a blender, and blend for 30 seconds. That’s it! Oat flour just like that! Trust me, it's the cheapest flour!
Protein Powder:
This is an important ingredient because it adds the protein to the dish! I use Nuzest Clean Lean Protein in unflavored. It’s clean, sugar-free, and made with just pea protein, ensuring it won’t impact your dish’s taste.
If you prefer a whey protein, FlavCity Protein Powder is an excellent alternative. If you choose a flavored protein powder, just adjust the added sugar to avoid overly sweet results.
Cinnamon & Ground Ginger:
These spices pair wonderfully with banana, giving the muffins a warm, soothing flavor.
Walnuts:
Great for brain health, packed with healthy fats. Toasting them adds incredible flavor.
How to Make Healthy Banana Protein Muffins
Ingredients:
Wet Ingredients
1 cup mashed banana (about 3 large bananas)
1 egg
2/3 cup brown sugar
1/4 cup applesauce
Dry Ingredients
3/4 cup oat flour (use gluten-free if necessary)
1/2 cup protein powder (I used an unflavored, no sugar one)
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ground ginger
1 cup chopped walnuts, toasted and chopped
How to Make Healthy Banana Protein Muffins
Step-by-Step Directions
Preheat the Oven: Preheat your oven to 350°F (175°C).
Toast the Walnuts: While the oven is preheating, add your walnuts onto a baking sheet and toast them for about 10 minutes. This enhances their flavor. Remove and let them cool.
Mash the Bananas: In a large bowl, peel and add your ripe bananas. Mash them with the back of a fork until relatively smooth.
Combine Wet Ingredients: To the same bowl, add your egg, brown sugar, and applesauce. Mix to combine.
Prepare Dry Ingredients: In a separate bowl, add oat flour, protein powder, baking powder, baking soda, cinnamon, and ginger. You can sift these ingredients for a smoother batter.
Mix Everything Together: Add the dry ingredients to the wet ingredients and mix a few times with a wooden spoon until just combined. Be careful not to overmix.
Fold in Walnuts: Sprinkle in the toasted walnuts and gently fold them into the batter.
Prepare Muffin Tin: Line a muffin tin with 12 muffin liners and lightly spray with oil to prevent sticking.
Fill Muffin Cups: Use an ice cream scooper to evenly distribute the batter into the muffin cups, filling each about 3/4 full.
Bake: Bake the muffins at 350°F for about 20-22 minutes. Check for doneness by inserting a toothpick into the center of a muffin; it should come out clean.
Cool: Allow the muffins to cool in the pan for about 10-15 minutes before transferring them to a wire rack to cool completely.
How to Store and Serve
Storage: Store the muffins in an airtight container in the fridge for up to 5 days. For longer storage, freeze them for up to 2 months. Freeze them on a baking sheet in a single layer before transferring them to a freezer bag.
Serving: Enjoy them warmed up for 1 minute in the air fryer or 15 seconds in the microwave. They are perfect for breakfast, a healthy snack, or even dessert. Add a dollop of peanut butter or almond butter on top for an extra treat!
Substitutions and Variations
Flours: You can substitute oat flour with almond flour or a mix of whole wheat flour and gluten-free flour.
Sweeteners: Use maple syrup or coconut sugar instead of brown sugar.
Protein Powders: Try using vanilla protein powder or chocolate protein powder. Adjust the sweetness accordingly.
Add-ins: For a twist, add dark chocolate chips, mini muffins, or even some flax egg for added texture and flavor.
FAQ
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Yes, you can make these muffins vegan by using a flax egg instead of a regular egg. Simply mix 1 tablespoon of ground flaxseeds with 3 tablespoons of warm water and let it sit for 10 minutes before adding it to the wet ingredients.
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You can use any type of protein powder you prefer. I recommend using an unflavored, no-sugar-added protein powder like Nuzest Clean Lean Protein for a clean taste (Remember, you can get a discount on Nuzest Clean Lean Protein by using the code JAZZ at checkout!).
If you prefer a flavored protein powder, FlavCity Protein Powder is another excellent choice. Just be sure to adjust the sweetness of the muffins accordingly for the best results.
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Making oat flour at home is easy and cost-effective. Simply blend oats in a blender for about 30 seconds until they reach a flour-like consistency. Use the same measurements as you would for store-bought oat flour.
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Absolutely! These muffins freeze well for up to 2 months. Freeze them on a baking sheet in a single layer before transferring them to a freezer bag. This prevents them from sticking together.
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Absolutely! These muffins freeze well for up to 2 months. Freeze them on a baking sheet in a single layer before transferring them to a freezer bag. This prevents them from sticking together.
These easy and healthy protein muffins are a fantastic addition to your baking repertoire. They are not only delicious but also packed with nutrients and protein, making them an excellent choice for a healthy breakfast or snack. With simple, healthy ingredients and a straightforward process, you can enjoy these muffins anytime. Give them a try and enjoy the benefits of a homemade, nutritious treat!
High Protein Banana Bread Muffins (oil free)
Ingredients
- 1 cup mashed banana (about 3 large bananas)
- 1 egg
- 2/3 cup brown sugar
- 1/4 cup applesauce
- 3/4 cup oat flour (use gluten-free if necessary)
- 1/2 cup protein powder (I used an unflavored, no sugar one)
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/2 teaspoon ground ginger
- 1 cup chopped walnuts, toasted and chopped
Instructions
- Preheat your oven to 350°F (175°C).
- While the oven is preheating, add your walnuts onto a baking sheet and toast them for about 10 minutes. This enhances their flavor. Remove and let them cool.
- In a large bowl, peel and add your ripe bananas. Mash them with the back of a fork until relatively smooth.
- To the same bowl, add your egg, brown sugar, and applesauce. Mix to combine.
- In a separate bowl, add oat flour, protein powder, baking powder, baking soda, cinnamon, and ginger. You can sift these ingredients for a smoother batter.
- Add the dry ingredients to the wet ingredients and mix a few times with a wooden spoon until just combined. Be careful not to overmix.
- Sprinkle in the toasted walnuts and gently fold them into the batter.
- Line a muffin tin with 12 muffin liners and lightly spray with oil to prevent sticking.
- Use an ice cream scooper to evenly distribute the batter into the muffin cups, filling each about 3/4 full.
- Bake the muffins at 350°F for about 20-22 minutes. Check for doneness by inserting a toothpick into the center of a muffin; it should come out clean.
- Allow the muffins to cool in the pan for about 10-15 minutes before transferring them to a wire rack to cool completely.
Notes
Storage/Serving Instructions:
- I like to store mine in a jar in the fridge for maximum freshness! They will last for about 5 days in the fridge.
- You can also freeze them for 2 months! If you do freeze them, just freeze on a sheet pan in a single layer until they are frozen. Then transfer into a plastic bag (this will just help them from not sticking together).
- These are delicious warmed up for 1 minute in the air fryer or 15 seconds in the microwave.
- Enjoy them as an on the go breakfast, an easy snack or even dessert!
- Add peanut butter on top!
