The Healthiest Banana Muffin You’ll Ever Make

These easy-to-make muffins combine all the healthy foods you wish you had time to eat in the morning into one convenient, grab-and-go breakfast that tastes like dessert! If you struggle to make time for a breakfast routine and wish your mornings could be more streamlined, this is the recipe for you. Even better, these muffins keep well, freeze well, and are popular with kids and picky eaters, making them versatile enough for just about every situation. They’re packed with bananas, oats, Greek yogurt, and applesauce. They’re allergen-friendly too (sub coconut yogurt to make them dairy-free and vegan). Make one batch and you’re sure to make them again and again.

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3 Reasons to Eat Oats

Oats are among the most popular healthy breakfast choices for good reason. They’re affordable, easy to find, and great for your body. They also have a mild, nutty taste that most people love. Here are three reasons why oats should be a part of your daily diet:

  1. Oats are packed with soluble and insoluble fiber, which help your short-term digestion and long-term health. This means a happy gut and a happy cardiovascular system! Fiber also helps you to feel fuller longer, meaning no mid-morning hunger pangs.
  2. Oats offer more protein than most other grains, keeping you satiated and satisfied and helping to temper the effect of carbohydrates on your blood sugar levels. This recipe also contains additional protein thanks to the Greek yogurt (check out the Recipe Notes for an even higher protein option).
  3. Naturally gluten-free. Oats are one of the most affordable and crowd-pleasing gluten-free grains. Cross contamination with wheat is an issue, however, so be sure to buy certified gluten-free oats. Bob’s Red Mill is a popular brand.

Choosing the Best Sugar-Free Sweetener

This recipe is made with a sugar-free sweetener blend like Truvia or Pyure, two brands widely available at many grocery stores. These blends are made with stevia and erythritol – the latter is a naturally occurring sugar byproduct that has a super sweet taste and zero calories. Making muffins with a sugar-free sweetener helps to reduce the overall carb content and prevent blood sugar highs and lows. Many people can’t taste the difference between muffins sweetened with sugar and muffins sweetened with a stevia-based sweetener blend. Try these blends for yourself or substitute coconut sugar or sucanat if you prefer.

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Egg-Free and Gluten-Free Chocolate Chip Banana Muffins (Makes twelve muffins)

2 large ripe bananas

2 cups gluten-free oat flour (see Notes on how to make your own)

½ cup gluten-free rolled oats

¼ teaspoon sea salt

2 teaspoons baking powder

1 teaspoon baking soda

½ cup sugar-free sweetener of choice (see recipe introduction for more information)

1 cup plain nonfat Greek yogurt

1 cup unsweetened applesauce

1 teaspoon vanilla extract

½ cup dark chocolate chips

½ cup dried fruit (optional – the muffins pictured are made with goji berries)

Directions:

  1. Preheat oven to 350º F and line a muffin pan with paper liners. Set aside.
  2. In a large bowl, use a fork or potato masher to completely mash bananas. Stir in oat flour, salt, baking powder, baking soda, sweetener, yogurt, applesauce, and vanilla. Use a spatula to stir until dry ingredients are completely absorbed.
  3. Fold in chocolate chips and dried fruit, stirring until just distributed.
  4. Using a 1/3 cup measuring cup or a large cookie scoop, divide batter between muffin papers. The cups will be quite full.
  5. Bake muffins for 25 to 30 minutes, or until light golden brown and completely set in the center – rotate the pan halfway through baking time for even browning. Cool muffins in pan for five minutes, then remove from pan and transfer to a wire rack to cool completely.
  6. Store leftover muffins in an airtight container in the refrigerator for up to a week or in the freezer for up to two months. Thaw in the microwave or refrigerate overnight to defrost.

Recipe Notes:

  • To make your own oat flour, place rolled oats in a blender or food processor and pulse until oats completely break down and form a fine flour. Store any leftover flour in an airtight container in refrigerator.
  • To boost the protein in this recipe, use liquid egg whites instead of applesauce. The resulting muffins will no longer be egg-free obviously!
  • Use any mix-ins you prefer – chopped nuts, coconut, or hemp seeds would all be delicious options.

Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

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