Packed with slow-burn, energy-boosting bananas and oats and not too sweet, these somewhat virtuous banana muffins are tasty and healthy enough for breakfast on the go, but enough of a treat for an afternoon pick me up with a cup of tea.
I’m a little obsessed with oats, they’re a great source of protein, beta-glucans (that slow down the absorption of carbohydrates into the bloodstream), and magnesium which has been linked to reducing the risk of developing type 2 diabetes.
The recipe below uses a small amount of refined sugar, but you can substitute honey instead, making them free from refined sugar. You could also use all wholemeal flour instead of the wholemeal/white mix I’ve used. All of which means you can basically eat these for breakfast without a whiff of guilt (not that guilt has ever stopped me eating cake for breakfast, but for some people…)
These muffins are definitely better the next day, so you can whip up a batch before bed and enjoy them the next morning.
Note: You can buy oat flour, but it has a much shorter shelf life than normal flour due to the oil content of the oats, so I always make it myself. Simply measure out the required weight of oats and give them a quick blitz in a nutribullet or food processor.
Another note: I’d strongly recommend investing in some digital scales for baking. You can measure ingredients directly into the mixing bowl (especially useful for liquids), pressing the ‘zero’ button in between ingredients to keep things simple. They’re a time and dishwashing saviour, and you can get them for as little as £10 on Amazon.
Banana Oat Muffins
Makes 8 large muffins or 12 small muffins
- 60g Coconut Oil, melted
- 70g Maple Syrup
- 60g Soft Brown Sugar (or 70g honey)
- 2 Eggs
- 3 Bananas (approx 300g, peeled weight)
- 60ml Milk (or almond milk)
- 1 tsp vanilla extract
- 1 tsp Ground Cinnamon
- 100g Wholemeal Flour
- 80g Plain Flour
- 80g Oat Flour
- 1 tsp Bicarbonate of Soda
- ½ tsp Salt
- Oats and demarara or turbinado sugar for topping (optional)
Heat oven to 180ºc and prepare your muffin cases (I use paper liners in individual tins, but you could just as easily grease a regular muffin tin)
Put the melted coconut oil, maple syrup, sugar (or honey), eggs, milk, vanilla and cinnamon into a nutribullet or food processor. Add two of the three bananas and blitz until smooth.
Chop the third banana into small chunks and set aside.
In a bowl, mix the wholemeal, plain and oat flours with the salt and bicarb.
Add the wet ingredients to the flour and stir until combined. Mix in the chopped banana.
Divide between the prepared muffin tins and sprinkle the tops with whole oats and the demarara sugar.
Bake for 25 minutes, or until a toothpick inserted into a muffin comes out clean. Leave to cool for 5 minutes before turning out of the tin and leaving to cool completely on a wire rack.