Oat and banana muffins
Soft muffins made with oats and banana, with no added sugar: a practical grab-and-go snack, rich in carbs to support bulking.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle150 g rolled oats
- check_circle2 ripe bananas
- check_circle2 eggs
- check_circle150 ml semi-skimmed milk
- check_circle30 g vanilla whey protein
- check_circle1 teaspoon baking powder
- check_circle1 teaspoon cinnamon
Method
- 1Blend all the ingredients into a smooth batter.
- 2Divide between 6 muffin cups.
- 3Bake at 180 °C for 20 minutes, until golden.
- 4Let cool slightly before unmoulding.
The protein snack to take away
These oat-banana muffins are the ideal homemade snack: 11 g of protein for 184 kcal each, with no added sugar (the banana sweetens them). Made from oats, banana, eggs and whey, they are a great replacement for industrial bars and pastries. Make six at once for ready snacks all week.
Clever and adjustable
At 184 kcal and 11 g of protein, these muffins suit cutting as well as a snack around training. For more protein, increase the whey or add quark to the batter. For bulking, fold in dark chocolate chips, nuts or peanut butter. The oat-banana-egg base stays the same.
Baking and storage
Blend the ingredients, divide into moulds (silicone, no grease) and bake 20-25 minutes at 180 °C: the muffins are ready when a knife comes out clean. Very ripe bananas give more sweetness and moisture. They keep 3-4 days at room temperature in a box, or freeze individually.
Homemade over industrial: the real difference
A shop-bought protein bar or pastry is often a lot of sugar, refined oils and a long ingredient list. These homemade muffins do better on every front: the banana replaces added sugar, the oats bring fibre, the whey protein, and you know exactly what you're eating. All for a fraction of the price.
It is also a matter of habit: having a stock of homemade snacks on hand stops you caving to industrial snacking when hunger strikes between meals. Make a batch at the weekend, keep some in the freezer, and you always have a healthy, protein-rich option within reach — far more effective than willpower for sticking to a diet.
What to pair it with
To vary homemade oat-based snacks and breakfasts, these recipes extend the idea.
Key takeaways
- 11 g protein for 184 kcal, no added sugar: the ideal homemade snack.
- Replace industrial bars and pastries at low cost.
- Increase the whey or add quark for more protein.
- Keep 3-4 days or freeze individually.
Frequently asked questions
Are these muffins really healthy?
Far more than bakery muffins: no added sugar (banana), no butter, based on whole oats and boosted with protein. They are balanced snacks, as long as you stay reasonable on indulgent toppings (chocolate, nuts).
Can you make them without whey?
Yes: replace the whey with a bit more blended oats and egg, or with quark. The protein total drops slightly, but the muffins stay moist and tasty thanks to the banana.
Can you freeze them?
Yes, very well: freeze them individually once cooled, then take one out the night before or reheat it for a few seconds in the microwave. Handy for always having a protein snack on hand.
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