Ingredients

This recipe uses straightforward, wholesome ingredients you likely already have in your pantry. Here’s what you’ll need to create these delightful protein banana muffins:

Ripe Bananas (3 medium): The star of the show! Ripe bananas provide natural sweetness, moisture, and that classic banana flavor. The riper the banana, the sweeter and more flavorful your muffins will be. Brown spots are your friend here!
Protein Powder (1 scoop, about 30g): This is where the “protein” in protein banana muffins comes from. Whey protein powder is a popular choice due to its smooth texture and mild flavor, but you can also use casein, soy, pea, or brown rice protein depending on your dietary preferences. Vanilla or banana flavored protein powder will enhance the overall taste, but unflavored works great too.
All-Purpose Flour (1 ½ cups): Provides structure to the muffins. You can also substitute with whole wheat flour for a nuttier flavor and added fiber, or a gluten-free blend for those with sensitivities.
Oat Flour (½ cup): Adds a slightly nutty flavor and enhances the moistness of the muffins. Oat flour is also a great source of fiber. You can easily make your own oat flour by blending rolled oats in a food processor until finely ground.
Eggs (2 large): Bind the ingredients together, add moisture, and contribute to the muffins’ rise and texture.
Milk (½ cup): Adds moisture and helps to create a tender crumb. You can use dairy milk or non-dairy alternatives like almond milk, soy milk, or oat milk.
Maple Syrup (¼ cup): A natural sweetener that adds a touch of warmth and depth of flavor. You can also use honey, agave nectar, or another liquid sweetener of your choice.
Oil (¼ cup): Adds moisture and richness. Melted coconut oil, avocado oil, or even olive oil (for a slightly different flavor profile) work well. Unsweetened applesauce can be used as a lower-fat alternative, though it may slightly alter the texture.
Baking Powder (2 teaspoons): The leavening agent that makes the muffins rise and become light and fluffy.
Baking Soda (½ teaspoon): Another leavening agent that works in conjunction with baking powder to create the perfect rise and texture, especially when combined with the acidity of bananas.
Cinnamon (1 teaspoon): Adds warmth and spice, complementing the banana flavor beautifully. You can adjust the amount to your preference or add other spices like nutmeg or ginger.
Vanilla Extract (1 teaspoon): Enhances the overall flavor and sweetness.
Salt (¼ teaspoon): Balances the sweetness and enhances the other flavors.
Optional Add-ins: Chocolate chips, chopped nuts, blueberries, raisins, or a streusel topping can be added for extra flavor and texture.

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Instructions

Follow these simple step-by-step instructions to bake a batch of delicious and healthy protein banana muffins:

Step 1: Preheat Your Oven and Prepare Your Muffin Tin

Begin by preheating your oven to 375°F (190°C). This ensures that your oven is at the correct temperature when you place the muffins inside, leading to even baking. While the oven is preheating, prepare your muffin tin. You can either line a 12-cup muffin tin with paper liners or grease each cup thoroughly with cooking spray or butter. Liners make for easy removal and cleanup, while greasing directly helps create slightly crispier edges on the muffins.

Step 2: Mash the Bananas

In a large mixing bowl, peel and mash the ripe bananas using a fork. You want them to be mostly smooth with a few small lumps remaining. Overripe bananas are ideal as they are sweeter and easier to mash. Mashed bananas are the base of our muffins, providing moisture and that signature banana flavor.

Step 3: Combine Wet Ingredients

To the mashed bananas, add the eggs, milk, maple syrup, oil, and vanilla extract. Whisk these wet ingredients together until they are well combined and slightly emulsified. This ensures that all the wet ingredients are evenly distributed, contributing to a consistent texture in the final muffins.

Step 4: Add Protein Powder and Dry Ingredients

In the same bowl, add the protein powder, all-purpose flour, oat flour, baking powder, baking soda, cinnamon, and salt. Using a spatula or wooden spoon, gently fold the dry ingredients into the wet ingredients. Mix until just combined. Be careful not to overmix the batter. Overmixing can develop the gluten in the flour, resulting in tough muffins. A few streaks of flour are okay at this stage.

Step 5: Incorporate Optional Add-ins (If Desired)

If you are adding any optional ingredients like chocolate chips, chopped nuts, blueberries, or raisins, gently fold them into the batter at this point. Distribute them evenly throughout the batter.

Step 6: Fill the Muffin Cups

Using an ice cream scoop or a spoon, divide the batter evenly among the prepared muffin cups, filling each cup about two-thirds to three-quarters full. This allows space for the muffins to rise during baking without overflowing.

Step 7: Bake the Muffins

Place the muffin tin in the preheated oven and bake for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean. The baking time may vary slightly depending on your oven and the size of your muffin cups. The muffins should be golden brown on top and spring back lightly when touched.

Step 8: Cool and Enjoy

Once baked, remove the muffin tin from the oven and let it cool in the pan for a few minutes before transferring the muffins to a wire rack to cool completely. Cooling on a wire rack prevents the bottoms of the muffins from becoming soggy. However, these muffins are often irresistible warm! Enjoy them as a healthy breakfast, snack, or dessert. They are delicious on their own or with a smear of nut butter or a dollop of Greek yogurt.

Nutrition

Serving Size: one normal portion
Calories: 220
Protein: 12 grams