These banana protein muffins are not only delicious, sweet, and loaded with protein, but also help sustain day-long energy. They are banana bread muffins with added benefits. These muffins are good for breakfast and great for a post-workout snack. They are easy to carry.
Ingredients
For the Muffins:
- 3 ripe, mashed bananas (about 1 1/2 cups)
- 2 large eggs
- 1/3 cup plain Greek yogurt
- 1/4 cup honey or maple syrup
- 1/4 cup melted coconut oil or vegetable oil
- 1 teaspoon vanilla extract
- 1 cup whole wheat flour or all-purpose flour
- 1/2 cup vanilla protein powder (whey or plant-based)
- 1 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- Optional: 1/2 cup chocolate chips, chopped walnuts, or blueberries
For Topping (Optional):
- 2 tablespoons rolled oats
- 1 tablespoon chopped nuts
- 1 tablespoon coconut flakes
Instructions
Step 1: Preheat and prep
Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or grease generously with cooking spray or butter.
This step is crucial for preventing sticking and ensuring easy cleanup.
Step 2: Blend the wet components
Take a large mixing bowl. Then, take a fork and mash the bananas until they are mostly smooth, leaving a few small lumps.
Add the eggs, Greek yogurt, honey, melted coconut oil, and vanilla extract.
Whisk until they are all combined and smooth, leaving no lumps. This mixture should have a liquid consistency and be a pale yellow color.
Step 3: Mix the dry elements
Take a different bowl, of medium size, and combine the flour, protein powder, baking soda, baking powder, cinnamon, and salt.
Whisk until they all combine evenly, breaking up any clumps the protein powder may have with the whisk.
Without clumps, the batter will have a smooth and even consistency.
Step 4: Incorporate all of it
Pour the previously mixed dry components into the bowl with the wet ingredients. Using a spatula, fold and combine.
Leave it just mixed, and do not see any dry flour.
Your batter should be thick and slightly chunky; for dense muffins, you cannot stop mixing.
Pour in any other ingredients you will be using: chips, fruits, or nuts, and fold them in.
Step 5: Fill the muffin cups
Evenly distribute the batter among the dozen muffin cups, each filled 3/4 of the way.
It is best to use a cookie scoop or a large spoon to achieve this.
You can garnish with a sprinkle of oats, chopped nuts, or coconut flakes if you wish.
Step 6: Bake to perfection
Bake for 18 to 22 minutes, or until the muffins rise and turn a golden brown.
Press each lightly, and if the batter has sprung back, it is done.
A toothpick inserted into the middle should come out clean, or with a few moist crumbs.
You should check at 18 minutes so that the muffins do not become too dry.
Step 7: Cool and enjoy
Cool the muffins in the pan for 5 minutes, then move them to a wire rack.
To enjoy them best, eat them warm with butter or at room temperature during the week for meal prep.
Tips for Success
The riper your bananas, the sweeter and more flavorful your muffins will be.
Look for bananas with lots of brown spots or even completely brown skins. They should be soft and easily mashable.
The easiest mistake to make is overmixing the batter.
Mix only until the flour is incorporated. If you mix the batter too long, the muffins will become dense and tough.
These muffins will not be a light and delicate as you would like them to be.
Always bring eggs to room temperature before mixing them in.
This will make it easier for the rest of the batter to blend and make for a smoother overall consistency in the batter.
Different protein powders can change the consistency of the batter.
If the batter is too thick, you can easily loosen it by adding tablespoons of milk until it reaches the consistency you would like.
If it is too thin, flour can be added.
Ovens will always perform differently, so make sure to check the muffins around 18 minutes.
You will know the muffins are done baking when the tops are golden brown, and a toothpick will come out mostly clean. If there is a wet batter, it will need to bake longer.
To achieve even baking, be sure to rotate the muffin tin halfway through baking.
This is especially important for muffins to achieve even browning.
Even when muffin liners are used, you will want to lightly spray the muffins with cooking oil to prevent them from sticking.
If liners are not used, the pan will need to be greased more generously.
Ingredient Substitutions and Modifications
- To make Chocolate Chip Banana Muffins, add 3/4 cup mini chocolate chips and fold them in to make it sweeter.
- Set some aside to press into the tops before baking.
- For Blueberry Banana Muffins, fold in 1 cup fresh or frozen blueberries; if using frozen, do not thaw them to avoid color bleeding.
- For Peanut Butter Banana Muffins, add 1/4 cup creamy peanut butter to the wet ingredients and add peanut butter chips to the tops before baking.
- To make Apple Cinnamon, replace 1 banana with 1/2 cup unsweetened applesauce. Increase cinnamon to 1 teaspoon and 1/4 teaspoon nutmeg. Fold in diced apple pieces.
- For tropical muffins, add 1/2 cup shredded coconut and 1/4 cup diced pineapple, and top with coconut flakes.
- For the muffins to be gluten-free, substitute the flour with 1 cup gluten-free all-purpose flour blend and add 1/4 teaspoon xanthan gum if your blend doesn’t include it.
- For the vegan muffins, replace the eggs with 2 flax eggs (2 tablespoons ground flaxseed mixed with 6 tablespoons water, let sit 5 minutes) and use dairy-free yogurt and plant-based protein powder.
- Less sugar: You can reduce the honey to 2 tablespoons or leave it out. The ripe bananas will add enough sweetness to the muffins as they bake.
Serving Suggestions
These muffins can be served at any time of the day.
- Breakfast on the go: For a complete breakfast to take along, add a piece of fruit and a coffee.
- Pre-workout: Muffins are great to eat 30 to 60 minutes before your workout to sustain your energy.
- Post-workout: You can have your muffin after training, along with a glass of milk or a protein shake to help with your recovery.
- Afternoon Snack: For a quick muffin and afternoon snack, have half with some almond butter or cream cheese.
- Lunch box Muffins: Add them to school and work lunches as a healthy homemade treat.
- Toasted Muffin: For an extra special breakfast, toast a muffin and spread butter or nut butter on it.
- Brunch: Muffins can be served warm with scrambled eggs, fresh fruit, and yogurt parfaits.
Storage Tips For Banana Protein Muffins
Muffins can be stored in an airtight container for up to 3 days.
Place a paper towel in the container to absorb moisture and keep muffins from getting soggy.
These muffins will stay fresh for 1 week when refrigerated. Muffins should be kept in an airtight container or zip-top bag.
For consumption, take muffins out and allow them to reach room temperature or warm in the microwave for 15 to 20 seconds.
Freezer: These muffins may also be kept in the freezer for 3 months, and they freeze beautifully.
For best results, wrap muffins in plastic wrap. After they have been wrapped, they should be kept in a freezer-safe bag or container.
This will let you take out as many or as few as you want.
Thawing: For thawing, you have the option of the refrigerator overnight.
Another option is to microwave muffins from frozen for 45 to 60 seconds.
Muffins may also be kept at room temperature for about an hour.
Muffins may be reheated in the microwave for 15-20 seconds. For a baked texture, they should be placed in the oven set to 300°F for 5 to 7 minutes.
For an easy, healthy breakfast option, double the recipe and freeze half. This will provide you with two weeks’ worth of breakfasts with little effort.
Frequently Asked Questions
How much protein is in each muffin?
Each muffin is roughly 7 to 9 grams of protein, based on the type of protein powder used.
This is a result of the combination of eggs, Greek yogurt, and protein powder.
Can I make these without protein powder?
Of course, but you will have to make some adjustments to the recipe.
Just substitute the protein powder with an equal quantity of flour (so 1 1/2 cups total flour).
The muffins will have less protein, but will still be delicious banana muffins.
Why are my Muffins dense?
Dense muffins are usually caused by overmixing the batter or using an excess of flour.
Make sure you are measuring flour correctly (spoon and leveled, don’t pack) and mix just until combined.
Can I use the old frozen bananas?
Absolutely. Just be sure to thaw frozen bananas completely and drain any excess liquid before mashing.
Frozen then thawed bananas are actually ideal for baking because they are softer and sweeter.
My batter seems too thick, is that normal?
Yes, the batter will be thick and scoopable, but it should be no thicker than that.
If it is thick to the point you can’t scoop it at all, add milk, 1 tablespoon at a time. Different protein powders soak up different amounts.
Can I make mini muffins instead?
Yes, this recipe allows for about 24-30 mini muffins.
Just be sure to decrease the baking time to 10-12 minutes and check for doneness starting at 10 minutes.
Conclusion
These banana protein muffins are proof that healthy baking is not complicated and is very delicious.
There is no issue in having these muffins at any point of the day, and with no guilt, nutritious, and feels good about it is the best statement one can have for healthy baking.
Healthy Banana Protein Muffins
These banana protein muffins are not only delicious, sweet, and loaded with protein, but also help sustain day-long energy. They are banana bread muffins with added benefits. These muffins are good for breakfast and great for a post-workout snack. They are easy to carry.
Ingredients
- For the Muffins:
- 3 ripe, mashed bananas (about 1 1/2 cups)
- 2 large eggs
- 1/3 cup plain Greek yogurt
- 1/4 cup honey or maple syrup
- 1/4 cup melted coconut oil or vegetable oil
- 1 teaspoon vanilla extract
- 1 cup whole wheat flour or all-purpose flour
- 1/2 cup vanilla protein powder (whey or plant-based)
- 1 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- Optional: 1/2 cup chocolate chips, chopped walnuts, or blueberries
- For Topping (Optional):
- 2 tablespoons rolled oats
- 1 tablespoon chopped nuts
- 1 tablespoon coconut flakes
Instructions
Step 1: Preheat and prep
Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or grease generously with cooking spray or butter.
This step is crucial for preventing sticking and ensuring easy cleanup.
Step 2: Blend the wet components
Take a large mixing bowl. Then, take a fork and mash the bananas until they are mostly smooth, leaving a few small lumps.
Add the eggs, Greek yogurt, honey, melted coconut oil, and vanilla extract.
Whisk until they are all combined and smooth, leaving no lumps. This mixture should have a liquid consistency and be a pale yellow color.
Step 3: Mix the dry elements
Take a different bowl, of medium size, and combine the flour, protein powder, baking soda, baking powder, cinnamon, and salt.
Whisk until they all combine evenly, breaking up any clumps the protein powder may have with the whisk.
Without clumps, the batter will have a smooth and even consistency.
Step 4: Incorporate all of it
Pour the previously mixed dry components into the bowl with the wet ingredients. Using a spatula, fold and combine.
Leave it just mixed, and do not see any dry flour.
Your batter should be thick and slightly chunky; for dense muffins, you cannot stop mixing.
Pour in any other ingredients you will be using: chips, fruits, or nuts, and fold them in.
Step 5: Fill the muffin cups
Evenly distribute the batter among the dozen muffin cups, each filled 3/4 of the way.
It is best to use a cookie scoop or a large spoon to achieve this.
You can garnish with a sprinkle of oats, chopped nuts, or coconut flakes if you wish.
Step 6: Bake to perfection
Bake for 18 to 22 minutes, or until the muffins rise and turn a golden brown.
Press each lightly, and if the batter has sprung back, it is done.
A toothpick inserted into the middle should come out clean, or with a few moist crumbs.
You should check at 18 minutes so that the muffins do not become too dry.
Step 7: Cool and enjoy
Cool the muffins in the pan for 5 minutes, then move them to a wire rack.
To enjoy them best, eat them warm with butter or at room temperature during the week for meal prep.
Notes
Tips for Success
The riper your bananas, the sweeter and more flavorful your muffins will be.
Look for bananas with lots of brown spots or even completely brown skins. They should be soft and easily mashable.
The easiest mistake to make is overmixing the batter.
Mix only until the flour is incorporated. If you mix the batter too long, the muffins will become dense and tough.
These muffins will not be a light and delicate as you would like them to be.
Always bring eggs to room temperature before mixing them in.
This will make it easier for the rest of the batter to blend and make for a smoother overall consistency in the batter.
Different protein powders can change the consistency of the batter.
If the batter is too thick, you can easily loosen it by adding tablespoons of milk until it reaches the consistency you would like.
If it is too thin, flour can be added.
Ovens will always perform differently, so make sure to check the muffins around 18 minutes.
You will know the muffins are done baking when the tops are golden brown, and a toothpick will come out mostly clean. If there is a wet batter, it will need to bake longer.
To achieve even baking, be sure to rotate the muffin tin halfway through baking.
This is especially important for muffins to achieve even browning.
Even when muffin liners are used, you will want to lightly spray the muffins with cooking oil to prevent them from sticking.
If liners are not used, the pan will need to be greased more generously.
Nutrition Information:
Yield:
12 muffinsAmount Per Serving: Calories: 160gTotal Fat: 5gCarbohydrates: 22ggFiber: 2ggProtein: 9g