Banana Protein Muffins

Get ready to meet your new go-to breakfast: these banana protein muffins. They are delicious and it is a miracle the kids eat them without complaint because really, we adults could probably learn a thing or two from the kids’ palates. Win-win-win.

I’ve been baking these protein banana muffins for months and I never get tired of them. They’re moist, fluffy, and much better than those cardboard-tasting store-bought protein bars.

What You’re Going to Love About This Protein Muffin Recipe

Ready in 30 minutes

15g protein per muffin

Uses up those overripe bananas (no waste!)

Freezer friendly

No weird aftertaste

The best part? You likely already have most of the ingredients in your pantry.

Banana Protein Muffins Ingredients

Wet Ingredients:

3 ripe bananas (the spottier the better)

2 eggs

1/3 cup unsweetened apple sauce

1/4 cup almond milk

2 tbsp honey or maple syrup

1 tsp vanilla extract

Dry Ingredients:

1 c oat flour (or whole wheat flour)

1 serving pack of vanilla protein (approx 30g)

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1/4 tsp salt

Optional Add-ins:

1/3 cup mini chocolate chips (for banana chocolate chip protein muffins)

1/4 cup chopped walnuts

2 tbsp chia seeds

Protein Banana Muffin Recipe

Prep all the things Preheat the oven to 350º and line a 12-cup muffin pan with paper liners.

Mash the bananas – In a large mixing bowl, mash the bananas until mostly smooth (a few small chunks here and there is totally fine).

Combine wet ingredients – Stir in to bananas, the eggs, applesauce, almond milk, honey, and vanilla. Stir until combined

Whisk together dry ingredients – In a medium-sized bowl whisk together oat flour, protein powder, baking powder, baking soda, cinnamon and salt

Fold in – Pour wet mixture over dry mixture and fold in until just combined. Don’t overmix or the muffins will be tough

Fold in extras – Chocolate chips or nuts if using

Bake – Fill muffin cups with batter and bake in preheated oven for 18-22 minutes or until toothpick comes out clean

Cool in pan 5 minutes then remove to wire rack

How to Make Banana Muffins with Protein – Valuable Tips at a Glance!

Use ripe bananas – You know those yellow ones with brown spots all over them. They are sweeter and mash more easily.

Do not overmix – Stir only until flour is no longer visible. Muffins are tough when overmixed.

Do not overfill cups – 2/3 full – Too full and it overflows and no domed tops.

Test doneness – toothpick will emerge with a few wet crumbs.

Storage & Freezing

These banana protein muffins keep well in an airtight container for 5 days. In fact, they taste even better after sitting overnight.

If you’d like to store them longer, individually wrap and freeze for up to 3 months. Defrost at room teperature or microwave for 30 seconds.

Protein Muffins for Kids

Kids think they’re here because trying to healthy, but actually healthy. They are sweetened naturally by the banana, so you don’t have to add a whole lot of sugar.

I put these in lunch boxes and the kids think they’re getting dessert. They have no idea that they’re consuming 15g of protein.

Muffin Variation for High Protein Gluten Free Muffins

Want to keep these gluten free? Switch oat flour for almond flour or your favorite GF flour blend and you’re in business. You may need to include 2-3 tbsp more liquid here, as almond flour is a little drier.

Nutrition Facts (Per Muffin)

Calories: 145

Protein: 15g

Carbs: 18g

Fat: 3g

Fiber: 3g

FAQs Banana Protein Muffins

Can I add protein powder to banana muffins?

Yes! Protein powder is perfect in banana muffins. Just substitute 1/4 of the flour with some protein powder. The bananas cover up any chalky flavour from the powder.

Can you simply add protein powder to muffins?

You can’t just heave protein powder into any muffin recipe. You’d need to modify for the liquid since protein powder soaks up liquid. Begin replacing with about 1/4 of the flour and as much extra liquid as needed.

Is there a way to make the muffins moister?

Replace the oil with mashed banana, applesauce or Greek yogurt. You don’t want to over bake them And place in an airtight container. Something about the moisture from the bananas really holds these soft.

What is the best protein powder to use in muffins?

You want to choose vanilla whey protein before anything else, especially for baking. Taste – It is mild tasting and mixes well. Just do not go with chocolate protein unless you want chocolate muffins – it’s the kind that might over shadow the banana taste.

Is protein powder baked into foods destroyed by the heat?

Nope! -Protein is not destroyed when you bake at regular temps (350 F). Even after baking, you still retain all the nutrition.

Recipe Variations

Banana Chocolate Chip Protein Muffins – Stir in 1/3 cup mini chocolate chips

Peanut Butter Banana Protein Muffins – Stir in 2 tbsp natural peanut butter into wet ingredients. For more peanut butter protein recipes, check out our Peanut Butter Protein Balls and Peanut Butter Protein Cookies.

Blueberry Banana Protein Muffins – Stir in 1/2 cup fresh or frozen blueberries

Cinnamon Roll Protein Muffins – Double the amount of cinnamon and swirl in 1 tbsp melted butter mixed with cinnamon sugar

More High-Protein Dessert Ideas

If you love these protein muffins, you’ll also enjoy these other protein-packed treats: Protein Chocolate Brownie and Vanilla Protein Cheesecake.

Final Thoughts

Believe me, this banana protein muffins recipe is life changing for busy mornings. Whip up a batch on Sunday night and have protein-packed breakfasts all week.

The kids are enjoying a fruit and protein snack, they just don’t know it… you’re also feeling like parent of the year. In my experience, the best recipes are often the easiest.

Give these high protein banana muffins a go and tell me how they worked for you in the comments below!

Banana Protein Muffins

Yield: 12

Prep Time: 10 minutes

Cook Time: 20 minutes

Additional Time: 30 minutes

Total Time: 30 minutes

Moist, fluffy, and packed with 15g of protein, these easy banana protein muffins are the perfect grab-and-go breakfast or snack. Kid-approved, freezer-friendly, and a great way to use up overripe bananas, this recipe is a go-to for healthy, high-protein eating without sacrificing taste.

Print

Ingredients

Wet Ingredients:

• 3 ripe bananas (the spottier the better)
• 2 eggs
• 1/3 cup unsweetened applesauce
• 1/4 cup almond milk
• 2 tbsp honey or maple syrup
• 1 tsp vanilla extract

Dry Ingredients:

• 1 cup oat flour (or whole wheat flour)
• 1 serving pack of vanilla protein powder (approx 30g)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1/4 tsp salt

Optional Add-ins:

• 1/3 cup mini chocolate chips
• 1/4 cup chopped walnuts
• 2 tbsp chia seeds

Instructions

• Preheat the oven to 350ºF (175ºC) and line a 12-cup muffin pan with paper liners.
  
• In a large bowl, mash bananas until mostly smooth.
  
• Stir in the eggs, applesauce, almond milk, honey, and vanilla extract. Mix until well combined.
  
• In a separate bowl, whisk together oat flour, protein powder, baking powder, baking soda, cinnamon, and salt.
  
• Pour the wet mixture into the dry mixture and gently fold until just combined. Do not overmix.
  
• Fold in any optional add-ins like chocolate chips or walnuts.
  
• Fill muffin cups 2/3 full with batter.
  
• Bake for 18–22 minutes or until a toothpick inserted in the center comes out clean.
  
• Cool in the pan for 5 minutes before transferring to a wire rack.

Notes

• Use very ripe bananas for the best flavor and moisture.
  
• Avoid overmixing the batter to keep muffins tender.
  
• Muffins stay fresh in an airtight container for up to 5 days.
  
• Freeze individually wrapped muffins for up to 3 months.
  
• To make gluten-free, substitute oat flour with almond flour and add 2-3 tbsp extra liquid.

Nutrition Information

Amount Per ServingCalories 145Total Fat 3gCarbohydrates 18gFiber 3gProtein 15g