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high protein breakfast recipes

Healthy Banana Oat Muffins

These healthy muffins are naturally sweetened, packed with whole grains, bananas, and Greek yogurt. Perfect for breakfast, snacks, or post-workout fuel, they’re fluffy, moist, and deliciously guilt-free.
Imprimer Épingler
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 muffins
Course: Breakfast, Snack
Cuisine: Clean Eating, Healthy
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 1/2 cups whole wheat flour
  • 1/2 cup rolled oats
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp salt
  • 2 ripe bananas, mashed
  • 1/4 cup honey
  • 1/4 cup unsweetened applesauce
  • 1/4 cup plain Greek yogurt
  • 2 large eggs
  • 1 tsp vanilla extract
  • 1/4 cup milk (dairy or plant-based)
  • 1/3 cup chopped walnuts (optional)

Equipment

  • 12-cup muffin pan
  • mixing bowls
  • whisk
  • spatula
  • wire rack
  • measuring cups & spoons

Method
 

  1. Preheat your oven to 350°F and line a 12-cup muffin pan with paper liners or lightly grease it.
  2. In a large bowl, whisk together whole wheat flour, oats, baking powder, baking soda, cinnamon, and salt.
  3. In a separate bowl, mix mashed bananas, honey, applesauce, Greek yogurt, eggs, vanilla, and milk until smooth.
  4. Pour the wet ingredients into the dry ingredients and stir gently just until combined.
  5. Fold in chopped walnuts, if using.
  6. Divide the batter evenly among the muffin cups, filling each about ¾ full.
  7. Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.
  8. Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

Nutrition

Calories: 150kcalCarbohydrates: 20gProtein: 6gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 35mgSodium: 130mgPotassium: 200mgFiber: 3gSugar: 6gVitamin A: 100IUVitamin C: 3mgCalcium: 40mgIron: 1mg

Notes

For extra texture and nutrients, try adding blueberries, dark chocolate chips, or shredded coconut. These muffins are freezer-friendly and perfect for meal prep. To make them dairy-free, substitute Greek yogurt with plant-based yogurt and use almond or oat milk.

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