Healthy Banana Oat Muffins

We started developing this recipe as a scone. If you are from the US, think of a biscuitlike the ones you eat with gravy, which still blows our mind, by the way but make it slightly sweeter and treat it like royalty. It's not a cake which is too fluffy and it's definitely not as crumbly and firm as a cookie. You break it open with your hands, never a knife, that's a sin and you slather it with good quality jam and a mountain of thick cream. But after testing them a few times, we realized something. Everyone needs grab and go. You need moist.

So, we pivoted. We threw the batter in a blender, tweaked the ratios, and these Healthy Banana Oat Muffins were born.

Why this recipe works

We're not just throwing ingredients in a bowl. We designed this specifically to keep you full without the sugar crash.

• Complex Carbs: We use rolled oats and wholemeal flour instead of refined white flour. This means slower digestion and steady energy.
• Protein Punch: Between the Greek yoghurt almond mealand eggsyou are getting a hit of protein that most standard muffins lack.
• Texture: Blending the oats creates a flour like consistency that mimics a bakery muffin, minus the refined grains.
• Meal prep friendly: You can make 12 at a time and freeze them just like our breakfast Egg muffins.

If you love healthier recipes but still crave fast food flavors, the Loaded Cheeseburger Wrap (Big Mac Style) is a must.

Key Ingredients

Bananas: The spottier, the better. Brown bananas gives natural sweetness, meaning we can use less honey. If you have more bananas that are spottier make our good banana oatmeal breakfast cookies chocolate chip banana bread or a loaf of fluffy banana bread made lighter for another easy treat.

Greek Yoghurt: This is our secret weapon for moisture without excessive oil. Use the low fat version to keep the calories low. If you have left overs make our fluffy greek yogurt pancakes as well.

Dates: We use fresh dates for chewy caramel like pockets. If you hate dates, chocolate chips work (we won't tell).

Oats: For this recipe and most baking Rolled Oats or Old Fashioned Oats are the ones to use. Even though we are blending them, Rolled Oats are less processed than Quick Oats. Don't use Quick Oats or Instant Oats they are pre cooked and thinner as they absorb liquid much faster and can turn your batter gluey if you blend them too long. If that's all you have, pulse them briefly. Definitely do not use Steel Cut oats. They are too hard and require a lot of liquid and a long cooking time to soften. If you use them here, you will be eating crunchy, raw grit inside your muffin. Save those for your slow cooker porridge!

Want A Protein Boost?

Let's talk protein. We all know we need it, but do you know why it's a game changer for breakfast?

Adding protein powder to these muffins isn't just about gains. It changes how your body reacts to the food.

• The Satiety Factor: Protein takes longer to digest than carbs. This slows down the emptying of your stomach, which signals to your brain that you are full for longer.
• Goodbye Sugar Crash: High protein intake helps stabilize your blood sugar levels. This means you avoid that dreaded 10 am energy slump or the hangry shakes.
• Hunger Hormones: It actually suppresses ghrelin (the hunger hormone).

Just Add ½ cup of vanilla whey protein powder to the blender with the dry ingredients. Important: Protein powder is thirsty! You must add an extra splash (2-3 tbsp) of almond milk, or your muffins will be dry.

If you are wanting something lower in carbs, try our low carb zucchini brownie next.

On the stove

1. Preheat your oven to 180°C (350°F). Grab a standard 12-hole muffin tin and spray it generously with cooking oil spray (we love using coconut oil spray here) or line with paper cases.

1. Get your food processor ready. Add the wholemeal flour, rolled oats, and almond meal into the bowl of the processor. (Note: We aren't adding the raising agents just yet).

1. Pulse/Process on high for about 2 minutes. You want the oats to break down into a fine, flour-like consistency. Once they are ground, add the salt, sweetener, and baking powderthen pulse for another 10 seconds just to disperse them evenly.

1. In a separate large mixing bowl, mash your bananas until they are liquidy and smooth, no big chunks! (The smoother the banana, the moisture the muffin).

1. Whisk The Wet Mix Add the honey, melted butter (or oil), egg, Greek yoghurt, and almond milk to your mashed bananas. Whisk it all together vigorously until everything is combined and the mixture is pale and smooth.

1. Pour the dry oat mixture from the food processor into the bowl with the wet ingredients. Switch to a wooden spoon or spatula here. Gently mix until the flour just disappears. Do not over mix, or your muffins will turn out rubbery!

1. Toss in the chopped fresh dates. Gently fold them into the batter just enough to distribute them evenly without overworking the mixture.

1. Using a large spoon or an ice cream scoop (our favorite trick for even muffins), divide the batter evenly into the 12 muffin holes. They should be about ¾ full.

1. Bake for 20 minutesor until the tops are golden brown and a toothpick inserted into the center comes out clean. Remove from the oven and let them sit in the tin for 5 minutes before transferring them to a wire rack to cool completely. (This prevents them from falling apart).

1. While they are still slightly warm, drizzle a little extra honey over the tops for that sticky, bakery style finish. Serve immediately!

Cook notes

Yes. We've tested this with GF All-Purpose flour and certified GF oats. They are slightly denser but still good.

You likely over-mixed the batter or baked them too long. Remember, oat flour absorbs liquid more than white flour. Pull them out when the toothpick is just clean.

Absolutely. We freeze these in ziplock bags. 30 seconds in the microwave and breakfast is handled.

What you need

• 2 cups wholemeal self-raising flour or all-purpose flour
• 2 cups rolled oats
• ½ cup almond meal
• ½ teaspoon sea salt
• 3 tablespoons natural sweetener/sugar of choice
• 2 teaspoons baking powder increase to 1 tablespoon if using all-purpose flour
• 2 large ripe bananas mashed
• 2 tablespoons honey plus extra for drizzling
• 2 tablespoons softened light butter or coconut oil
• 1 large egg
• ½ cup low-fat Greek yoghurt
• ½ cup unsweetened almond milk
• 6 fresh dates chopped

Method

1. Preheat your oven to 180°C (350°F) and lightly spray a standard muffin tin with cooking spray (coconut oil spray works well).
2. Place the flour, rolled oats, and almond meal into a blender or food processor. Process for approximately 2 minutes until the oats are finely ground. Add the salt, sweetener, and baking powder, then process for another minute.
3. In a separate large bowl, whisk together the mashed bananas, honey, butter/oil, egg, yoghurt, and almond milk until smooth.
4. Pour the dry oat mixture into the wet ingredients. Gently mix with a wooden spoon until just combined, do not over-mix, or the muffins will be tough!
5. Gently fold in the chopped dates.
6. Spoon batter into the muffin tin. Bake for 20 minutes, or until golden and a toothpick inserted into the centre comes out clean.
7. Drizzle the warm muffins with a little extra honey before serving.