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high protein banana muffins

Banana Protein Muffins

Emma
These moist, fluffy Banana Protein Muffins are your new go-to high-protein breakfast. Packed with 15g of protein per muffin, they’re perfect for kids and adults alike. Great for meal prep, naturally sweetened, and freezer-friendly!
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American
Servings 12 muffins
Calories 145 kcal

Equipment

  • mixing bowls
  • whisk
  • Muffin pan
  • Paper muffin liners
  • Wire cooling rack
  • Measuring cups & spoons

Ingredients
  

Wet Ingredients:

  • 3 ripe bananas spotted
  • 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 scoop approx. 30g vanilla protein powder
  • 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 oven to 350°F (175°C) and line a 12-cup muffin pan with paper liners.
  • In a large mixing bowl, mash the 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.
  • Fold the dry ingredients into the wet mixture until just combined—do not overmix.
  • If desired, fold in chocolate chips, nuts, or chia seeds.
  • Fill each muffin cup 2/3 full with batter.
  • Bake for 18-22 minutes, or until a toothpick inserted comes out clean or with a few moist crumbs.
  • Cool in pan for 5 minutes, then transfer muffins to a wire rack to cool completely.

Notes

For gluten-free muffins, substitute oat flour with almond flour or a GF flour blend. Add 2-3 tbsp more liquid as needed.
Store in an airtight container for up to 5 days or freeze individually for up to 3 months.
Kid-approved and lunchbox friendly!

Nutrition

Nutrition Facts
Banana Protein Muffins
Amount per Serving
Calories
145
% Daily Value*
Fat
 
3
g
5
%
Carbohydrates
 
18
g
6
%
Fiber
 
3
g
13
%
Protein
 
15
g
30
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword banana muffins, gluten free muffins, healthy muffins, high protein dessert, kid-friendly snacks, meal prep breakfast, protein muffins
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