Ingredients in High Protein Banana Muffins
and their nutritional benefits
Customize this Recipe
Make it vegan
How to Make High Protein Banana Muffins
instructions
Plain Greek yogurt - good source of protein, contains nutrients like calcium, magnesium, and phosphorus which is important for bone health, can contain beneficial bacteria (probiotics) which helps support gut health; plain greek yogurt doesn’t contain any added sugars
Bananas - bananas are a good source of potassium which is an important mineral for heart health, blood pressure, and keeping your muscles and bones healthy. Good source of soluble fiber (average sized ripe banana contains ~3g of fiber). Soluble fiber is helpful for lowering cholesterol and decreasing the risk of heart disease. Contains prebiotic fiber which promotes gut health
Eggs - Contains 6g of protein/egg; good source of vitamins/minerals like selenium, phosphorus, choline, Vitamin B12 to name a few; contains antioxidants like lutein and Zeaxanthin which is important for eye health
Rolled Oats - Great source of fiber, containing 5g per half cup serving; has been associated with reduction in cholesterol and the risk of heart disease; contains B vitamins
Cinnamon - Contains antioxidants that can help reduce inflammation; some studies suggest helps with improving insulin sensitivity and blood sugar levels
Blueberries - (Excellent source of antioxidants and vitamins) or chocolate chips (dairy free option: Enjoy Life!, Lower sugar option: Lily’s)
Make it gluten free
Substitute Greek yogurt for a vegan alternative- coconut or almond yogurt
Replace one egg with one flax egg - 1 tablespoon flax meal mixed with 3 tablespoons water
Dairy free chocolate chips option- dark chocolate or Enjoy Life!
If you need gluten free oats, be sure to look for Certified Gluten Free oats
1. Pre-heat oven to 400 degrees F and line muffin tin with parchment paper, muffin liners or spray with cooking spray. (if using muffin liners spray them w cooking spray if not it will stick).
2. Mash the bananas into a puree consistency
3. Add all ingredients (except blueberries and chocolate chips) to a food processor or blender. Blend until oats are broken down and the batter is creamy.
4. Stir in blueberries and chocolate chips.
5. Pour batter into muffin tins and fill until 3/4 full.
6. Bake for 15-20 minutes, until the tops are set and a toothpick can be inserted and removed cleanly. Allow muffins to cool for at least 10 minutes before removing from the pan.
storing tips
Store in an airtight container in the fridge for up to a week.
Expert tip - wrap individually and put them in the freezer! Remove in the morning and they will be perfect addition to your 3 pm snack.
As a Registered Dietitian Nutritionist, one of the biggest mistakes I see people make when they're trying to lose weight, is they cut out all of their favorite foods. This leads to restriction and obsession about these foods. What we can do rather than feeling obsessed, which will lead us to overeating in the future, is satisfy our cravings with healthier alternatives of our favorite foods. That's why I love these banana muffins. They are satisfying, delicious, easy to make and they're filled with wholesome ingredients that can help you achieve your goals while also feeling satisfied and loving the food that you eat.
We know you and your family will love this quick and easy recipe. If you try it and love it, let us know in the comments below. Be sure to check out more of our healthy and delicious breakfast recipes!