High-Protein Banana Oat Muffins

These plant-based muffins are soft, fluffy, and naturally sweetened with ripe bananas for a wholesome breakfast or snack you’ll actually look forward to!

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If you’re looking for healthy muffins that are always in season, you can’t go wrong with these High-Protein Banana Oat Muffins! They are the perfect grab-and-go, portable snack (or breakfast) made with whole-grain flour, nourishing oat flour, and ripened bananas. For that extra boost of protein we used plant-based protein powder, hemp seeds, and soy-based milk and yogurt (although any plant-based variety will do). One snack-size serving (2 muffins) supplies a generous 14 grams of protein and 4 grams of fiber.

These muffins are naturally sweet and delicious. If you love these types of recipes, visit our Treats & Snacks page for more!

Why We Think You’ll Love These Muffins

Our banana oat muffins were created to be a healthier muffin alternative. The added protein and complex carbohydrates prevent blood sugar spikes that can leave you feeling sluggish and hungry again soon after. For a well-rounded meal, pair these muffins with a side of Greek yogurt and berries.

Other reasons we love these muffins:

• Naturally sweetened (with ripe bananas and maple syrup)
• Uses simple pantry staples
• Completely egg-free, dairy-free, and oil-free
• Kid-friendly and freezer-friendly
• Easy to make ahead for a quick breakfast, snack, or healthy dessert

Recipe FAQs

Q: Can I use a different type of plant-based milk or yogurt?

A: Absolutely! Use whatever type you like best or that is most convenient. We use soy milk in many of our recipes for the extra protein. However, pea milk is a great alternative that is also high in protein. Other milk varieties you can use are almond, oat, or coconut.

Q: What type of protein powder works best?

A: For this recipe, plain or vanilla-flavored works best. Use whatever brand protein you have on hand. A few brands we trust that are favorites right now are:

• Nufyx Heavenly Protein Powder
• Complement Organic Protein
• Vedge Plant Protein

Q: Can I make these gluten-free?

A: To make these gluten-free simply replace the white whole wheat flour with a 1:1 gluten-free baking flour.

Q: Can I freeze these muffins?

A: Of course! Allow them to cool completely before freezing. Store them in a freezer-safe bag for up to three months. To thaw, place them in the refrigerator or defrost them briefly in the microwave.

Q: What is the purpose of letting the batter rest before baking?

A: Allowing the batter to rest will help to hydrate the oat flour and protein powder. This helps create a softer, more tender muffin texture.

Q: Can I add nuts or chocolate chips to the batter?

A: Yes! After combining the wet and dry ingredients, fold in about ½ cup chopped nuts or dairy-free chocolate chips.

How to Make High-Protein Banana Oat Muffins

See the full recipe card with measurements and instructions below.

What You’ll Need

Dry Ingredients:

• Rolled oats (for the oat flour)
• White Whole Wheat Flour
• Plant-based protein powder (vanilla or plain)
• Hemp seeds
• Baking powder
• Baking soda
• Salt
• Cinnamon

Wet Ingredients:

• Ripe bananas
• Unsweetened soy milk
• Plain soy yogurt
• Maple syrup
• Vanilla extract
• Ground flaxseed (for flax egg)
• Water

How to Make This Recipe

1. Preheat the oven to 375℉ (190℃). Line or lightly grease a 12-cup muffin pan.

2. In a small bowl, stir together 1 tbsp ground flaxseed with 2½ tbsp water to make the flax egg. Set aside to thicken.

3. Make the oat flour by adding the oats to a blender or food processor and pulse until it resembles a powdery, flour-like texture.

4. Combine the dry ingredients: In a large mixing bowl, whisk together the oat flour, white whole wheat flour, protein powder, hemp seeds, baking powder, baking soda, salt, and cinnamon.

5. Mix the wet ingredients: In a separate bowl combine the mashed bananas, soy milk, soy yogurt, maple syrup, vanilla extract, and flax egg.

6. Pour the wet ingredients into the dry ingredients and stir gently until just combined. Let the batter rest for 10 minutes to allow the oats and protein powder to hydrate.

7. Divide the batter evenly between the 12 muffin cups. (Optional topping: sprinkle a few oats on top prior to baking.)

8. Bake at 375℉ (190℃) for 6 minutes, then reduce the oven temperature to 350℉ (176℃) and bake 10-12 minutes more until a toothpick inserted in the center comes out clean.

9. Allow the muffins to cool in the pan for 5 minutes, then transfer to a cooling rack.

Notes & Storage

Storage: Store these banana oat muffins at room temperature in an airtight container for 3-4 days. These freeze well for up to 3 months. Keep the cooled muffins in a freezer-safe bag and thaw them in the refrigerator or microwave.

Notes:

• Milk and yogurt options: We use soy-based milk and yogurt for the extra protein, but feel free to use any type you like best. We enjoy almond, oat, pea, and coconut-based varieties.
• Banana ripeness: For the best flavor, we use very ripe bananas that have plenty of brown speckles.
• Mixing the batter: For the best result and fluffier muffins, mix the batter just until the flour disappears. Overmixing can cause them to be too dense.
• Rest period: Try not to skip the 10-minute rest period. This allows the flour and protein powder to fully hydrate, resulting in a more tender texture.
• Gluten-free: Make these gluten-free by replacing the whole wheat flour with 1:1 gluten-free baking flour.