Healthy Banana Oat Muffins (No Sugar!)
These healthy banana oat muffins are naturally sweetened with ripe bananas and applesauce, making them a perfect guilt-free treat. With oats for fiber and a hint of cinnamon, they’re a wholesome snack or breakfast option.
Ingredients
- 2 ripe bananas – The riper the better! Overripe bananas are naturally sweeter and work perfectly in this recipe.
- 1 1/2 cups rolled oats – Opt for gluten-free oats if you need a gluten-free version of the recipe.
- 1/2 cup unsweetened applesauce – Adds moisture and a slight sweetness without refined sugar.
- 2 large eggs – Provide structure and help bind the ingredients together.
- 1/4 cup milk or dairy-free milk – Choose your favorite milk; almond milk or oat milk work great for a dairy-free version.
- 1 tsp vanilla extract – For extra flavor.
- 1/2 tsp baking soda – Helps the muffins rise.
- 1/2 tsp ground cinnamon – Adds a warm comforting flavor to the muffins.
- 1/4 tsp salt – Balances out the sweetness.
- 1/4 cup chopped walnuts or almonds optional – For a bit of crunch and added nutrition.
Instructions
- Preheat the Oven: Begin by preheating your oven to 350°F (175°C). Line a muffin tin with paper liners or grease it lightly with oil to prevent the muffins from sticking.
- Mash the Bananas: In a large mixing bowl, mash the ripe bananas with a fork or potato masher until smooth. The more ripe the bananas are, the easier this step will be, and they’ll provide more natural sweetness for the muffins.
- Mix Wet Ingredients: Add the eggs, applesauce, milk, and vanilla extract to the mashed bananas. Stir everything together until fully combined.
- Combine Dry Ingredients: In a separate bowl, combine the rolled oats, baking soda, ground cinnamon, and salt. Stir the dry ingredients together so everything is evenly distributed.
- Combine Wet and Dry Ingredients: Gradually add the dry ingredients to the wet banana mixture, stirring gently until the mixture is well combined. Be careful not to overmix, as this can make the muffins dense.
- Add Nuts (Optional): If you’re adding chopped walnuts or almonds, fold them into the batter at this stage for an extra crunch.
- Spoon Into Muffin Tin: Divide the muffin batter evenly among the muffin cups, filling each about 3/4 of the way full. You can sprinkle a few extra oats or chopped nuts on top for a decorative touch if you like.
- Bake: Place the muffin tin in the preheated oven and bake for 18–22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Cool: Allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack to cool completely.
Notes
Use Overripe Bananas: The key to sweet, flavorful muffins without added sugar is using ripe bananas. The overripe bananas will provide natural sweetness that balances the oats without the need for added sugars or sweeteners.
Add-ins: Feel free to get creative with your add-ins! You can include chopped dried fruits (like raisins, cranberries, or dates), seeds (such as chia or flax), or a handful of dark chocolate chips if you prefer.
Storage: Store leftover muffins in an airtight container at room temperature for up to 3 days. For longer storage, you can freeze them for up to 3 months. Simply let them cool completely, then wrap each muffin tightly in plastic wrap or foil before placing them in a freezer-safe bag.
Nutritional Benefits of Banana Oat Muffins
These muffins are naturally sweetened with bananas, making them a healthier alternative to sugary baked goods. Here's a breakdown of the nutritional benefits:
Bananas: High in potassium, which helps regulate blood pressure and supports heart health. They also provide a source of fiber, promoting healthy digestion.
Oats: Rich in soluble fiber, which can help reduce cholesterol levels and stabilize blood sugar.
Applesauce: Adds moisture and natural sweetness without extra sugar. It’s also a source of antioxidants and dietary fiber.
Eggs: Packed with protein, eggs help support muscle health and provide essential nutrients like vitamin B12 and selenium.