Banana Protein Muffins
Moist, naturally sweet, and protein-packed — these banana protein muffins make the perfect grab-and-go breakfast or afternoon pick-me-up. Each one gives you a balanced bite of slow carbs, fiber, and around 10g protein.
Fuller Facts - Nutrition At A Glance
What You Will Need
Your Bowl Your Way - Notes, Add-Ins, Adjustments
Every body, every day is different. These tips help you tweak, boost, or simplify the recipe to suit your goals, your kitchen, and your routine.
- Protein boost – Both whey and pea protein powder work in this recipe. You can also swap the protein powder for skim milk powder.
- Flour swap – No oat flour? Blend rolled oats into a fine meal or use wholewheat plain flour.
- Sweetness tweak – Bananas vary in ripeness; adjust maple syrup to taste.
- Add-ins – Dark chocolate chips, chopped walnuts, or blueberries all work beautifully.
- Meal prep tip – Freeze individually; thaw overnight or microwave 20 seconds for a warm-from-the-oven feel.
Prep To Plate In Pictures
Follow these step-by-step photos to see exactly how this recipe comes together. Prefer to jump ahead? Scroll down for the printable version or watch the quick video.
- Mash & whisk your base
Start by mashing the bananas right in your mixing bowl — no need for an extra dish! A few small lumps are fine (they add texture). Whisk in the eggs, egg whites, Greek yogurt, maple syrup, and cinnamon until creamy and golden.
Tip: Use a large bowl so you’ve got space to build the batter — this is a full one-bowl recipe from start to finish.
- Add the dry ingredients — no sifting needed
Sprinkle your oat flour, protein powder, and baking powder straight over the wet mix. Don’t overthink it — we’re keeping this simple and fuss-free.
Tip: A silicone spatula or wooden spoon works best for gentle folding.
- Fold everything together until just combined — thick but scoopable. If you’re adding dark chocolate chips, now’s the time. You should see those little pops of chocolate peeking through the banana-rich batter. Tip: Stop mixing as soon as the flour disappears — that’s how you keep the muffins tender.
- Use a cookie scoop (or a big spoon) to portion the batter evenly into your muffin tin. Aim to fill each cup almost to the top — the fuller they are, the taller they’ll rise.
- Add a few extra chocolate chips on top if you like — they melt into glossy little spots once baked. Pop the tray into a 350°F (175°C) oven and let the muffins puff up and turn golden over 18–22 minutes.
- When they’re golden brown and your kitchen smells amazing, you’re done. Let them rest in the tray for five minutes before transferring to a rack to cool completely. Tip: Enjoy one warm from the pan — it’s the baker’s reward.
You've Got This - Helpful Hints
A few handy tips to make this Banana Protein Muffin recipe even quicker and even easier
- Overripe bananas = the best flavor and natural sweetness.
- Use silicone muffin cups for easy release.
- Reheat in the microwave for 15 seconds for that “freshly baked” warmth.
- Pair with Greek yogurt or nut butter to make it a balanced grab-and-go meal.
More Recipes To Fill Your Bowl
Here are a few more high-protein ideas to keep your week feeling sorted.
- Peanut Butter Yogurt -Protein snack or sweet treat
- Crispy Tofu - Plant Based Protein snack
- Cauliflower Shawarma - Protein Meal Prep Magic!
Banana Protein Muffins
Soft, wholesome, and naturally sweet — these high-protein banana muffins make meal prep easy and energizing.
Ingredients
- 2 large bananas (mashed)
- 2 whole eggs
- 4 egg whites (½ cup)
- ½ cup Greek yogurt
- ½ cup protein powder (I used pea protein, but whey also works)
- 1 ½ cup oat flour
- ¼ cup maple syrup
- 2 teaspoons baking powder
- ½ teaspoon cinnamon
Optional
- ¼ dark chocolate chips
Instructions
- Preheat oven to 350°F (175°C). Grease or line a 12-cup muffin tin.
- Mash & mix the wet base:In a large bowl, mash your bananas. Whisk in the yogurt, eggs, egg whites, maple syrup, and cinnamon until everything’s well combined and creamy.
- Add the dry ingredients:Sprinkle in the protein powder, oat flour, and baking powder.Gently fold with a spatula or wooden spoon until just combined.Don’t overmix — the batter should be thick but spoonable.
- Optional add-ins:Stir through dark chocolate chips (or keep them for topping before baking).
- Scoop & bake:Divide the batter evenly between your muffin cups — they’ll be quite full.Bake for 18–22 minutes, or until the tops are puffed, golden, and a toothpick inserted into the center comes out clean.
- Cool & enjoy:Let muffins rest in the tray for 5 minutes, then transfer to a rack to cool completely.Store in an airtight container for up to 4 days in the fridge, or freeze for up to 2 months.
Notes
- Both whey and pea protein powder work in this recipe. You can also swap the protein powder for skim milk powder.
- No oat flour? Blend rolled oats into a fine meal or use wholewheat plain flour.
- Bananas vary in ripeness; adjust maple syrup to taste.
- Dark chocolate chips, chopped walnuts, or blueberries all work beautifully.
- Freeze individually; thaw overnight or microwave 20 seconds for a warm-from-the-oven feel.
- Pair with Greek yogurt or nut butter to make it a balanced grab-and-go meal.
Nutrition
Serving: 1muffin | Calories: 134kcal | Carbohydrates: 20g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 35mg | Sodium: 111mg | Potassium: 200mg | Fiber: 2g | Sugar: 7g | Vitamin A: 67IU | Vitamin C: 2mg | Calcium: 84mg | Iron: 1mg
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