Oat & Banana Muffins

Name: Oat & Banana Muffins
Total time: 40 min
Yield: 12
Ingredients: 250 g rolled oats; 3 very ripe bananas; 200 ml oat drink; 60 g maple syrup; 60 ml neutral oil; 2 tsp baking powder; 2 tsp ground cinnamon; 50 g walnuts, chopped

Three very ripe bananas, oats blitzed into flour and no eggs at all: muffins that stay moist for days and freeze well. Fifteen minutes of mixing.

VeganFreezer friendly

Twelve golden-brown muffins in paper cases cooling on a wire rack, studded with walnut pieces, one split open to show a moist, dense crumb.

Servings: 12
Total time: 40 min
Hands-on: 15 min

What you need

Blender or food processor
12-hole muffin tin
Paper cases

Ingredients

250 grolled oats
3very ripe bananas— the blacker the better
200 mloat drink— or any plant milk
60 gmaple syrup
60 mlneutral oil— rapeseed or sunflower
2 tspbaking powder
2 tspground cinnamon
50 gwalnuts, chopped

How to make it

Heat the oven to 180 °C and line the tin with paper cases.
Blitz 200 g of the oats into a flour and leave the last 50 g whole — the whole oats are what give the muffins texture instead of the dense sponge an all-flour version produces.
Mash the bananas thoroughly in a bowl, then whisk in the oat drink, maple syrup and oil. Use bananas that are genuinely black-spotted: an underripe banana brings no sweetness, and these have no sugar beyond the syrup.
Fold in the oat flour, whole oats, baking powder, cinnamon, a pinch of salt and most of the walnuts. Stop as soon as there is no dry flour left — overmixing makes them tough.
Divide between the twelve cases, scatter the last walnuts over, and bake for 22–25 minutes until a skewer comes out clean.
Cool in the tin for 5 minutes, then on a rack. They keep 4 days in a tin and 3 months in the freezer; defrost overnight or microwave one for 30 seconds.

Per serving, roughly

Energy: ~197 kcal
Protein: ~4 g
Carbs: ~26 g
Fat: ~9 g

Calculated from the weighed ingredients in the list above, using reference values for each food (USDA SR Legacy and the Swiss food composition database) rather than an estimate. Your numbers still shift with the exact products you buy and with how generously you fill the plate.

Variations

Berry

Swap the walnuts for 150 g of frozen blueberries, folded in straight from the freezer. About 20 kcal less and 2 g less fat per muffin, and they bake 2–3 minutes longer.

This version, per serving: ~177 kcal · 3 g protein · 27 g carbs · 7 g fat

Higher protein

Replace 50 g of the oats with 50 g of plant protein powder and add 50 ml more oat drink. Protein goes from 4 g to roughly 8 g per muffin — and watch them, they brown faster.

Coach's tip

A baked snack with no eggs, no dairy and no refined flour — useful to have in the freezer for the mid-afternoon gap. At 4 g of protein each they are carbohydrate, not a protein snack; eat one with a yoghurt rather than two on their own.

More recipes

Other recipes worth a place in your week.

BreakfastBanana & Dark Chocolate Baked OatsOats, quark and banana baked into something between a cake and a bowl of porridge, dark chocolate melting through it. Four breakfasts, 40 g protein.BakingBlueberry Cottage Cheese DonutsBaked almond-flour donuts held together by cottage cheese and eggs, studded with blueberries and finished with melted white chocolate. One blender, one donut pan, and about ten grams of protein per donut.SnacksDate & Peanut Energy BallsSoft dates blitzed with peanut butter, oats and cocoa into a dough you roll in your hands. Twelve balls, no oven, and they freeze for three months.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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