Banana Oat Muffins
These easy, one-bowl muffins are made with simple ingredients and can be prepped ahead of time for a quick morning grab! Rich in whole grains and fiber to help you start your morning off right.
What You’ll Need
2-3 very ripe bananas
2 cups rolled oats
1/2 cup milk of choice
1/3 cup peanut butter
1 egg
1/4 cup maple syrup
1 tsp baking soda
1/2 tsp cinnamon
1/4 tsp of salt
1/4 cup ground flaxseed
Instructions
In a bowl, start by adding bananas and mashing with a fork until small chunks are formed.
To the same bowl, mix in the oats and all of the following ingredients.
Mix and until well combined.
Scoop into a muffin tin (this will make 10-12 muffins)
Bake at 350 for 30 minutes
Notes:
Throw in chocolate chips or nuts or any fun additions you enjoy!
Nutritional Benefits
Oats are a gluten-free whole-grain food that contains vitamins, minerals, fiber, and antioxidants! Oats are especially rich in the fiber beta-glucan, which forms a thick gel-like substance in the GI tract and has been shown to
play a role in managing blood glucose (sugar) levels and
insulin resistance
lowering LDL “bad” cholesterol levels
produce good bacteria growth in the gut
increase feeling of fullness
Balance Your Oats
Don’t forget about the importance of balance! While oats are super beneficial for your health, remember that they are mostly just carbohydrates, which isn’t a bad thing. If you’re looking to fuel your morning, adapt to the mindset of what you can add to these banana oat muffins to create a power-packed meal. You can read more here on balance, but generally, you’ll want to add protein, fat, and fiber to give yourself a filling and satisfying meal that won’t leave you hungry. So, that could look like adding:
a side of eggs or cottage cheese or greek yogurt for protein
fruit or add spinach to your eggs for additional fiber, vitamins, minerals, and antioxidants
mixed nuts or drizzle peanut butter over the muffin for some feel-good fats
smoothie (greek yogurt, milk, protein powder, fruit, spinach)