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Tuesday, August 7, 2012

Recipe: Banana Protein Muffins

Banana Protein Muffins

With my busy schedule, I'm always in need of healthy portable high protein snacks to grab and go so that I'm not worried about having a blood sugar crash with my hypoglycemia. 

Thus, my search began for the ultimate healthy high protein muffin recipes. I needed something that was easy to throw into my bake, low GI, high protein and delicious! 

First came the recipe for my protein brownies, which I am addicted to. However, lately, my protein brownies have some serious competition. 

Healthy Banana Protein MuffinsLow Fat Banana Protein Muffins

These beauties are banana protein muffins. They're the ultimate healthy, gluten free, vegan protein muffins and they pack a serious protein punch. 

Like with my protein brownie recipe, these muffins are super adaptable to suit your dietary needs and what you have in your pantry. I made peanut banana protein muffins by using peanut flour instead of protein powder, but my friends have also had success with both flavoured and unflavoured protein powders (vanilla protein powder got a double thumbs up!).

This recipe is also adaptable as to how you make it - it works perfectly as a loaf for protein banana bread, chopped into banana protein bars and I'm sure it would work perfectly as a secretly healthy cake!

Now that I have two delicious high protein recipes - I'm on a mission to create more! Coconut protein muffins, apple protein muffins, blueberry protein muffins - the possibilities are endless! 

Gluten Free Banana Protein MuffinsVegan Banana Protein Muffins

Banana Protein Muffins
makes 6 low fat, high protein banana muffins that can be gluten free and/or vegan.
1/2 cup quinoa flakes or rolled oats* (or extra 1/2C flour)
3/4 cup peanut flour or protein powder 
1/4 cup gluten free flour/gluten free pancake mix/plain flour/whole wheat flour
1/2 tsp salt 
1 tbsp baking powder
2 medium/large bananas, mashed (just under 1 cup)
2 tsp vanilla extract
1/2C + 2 tbsp milk of your choice
~1/4-1/2 cup sugar (depending on your tastes)
Optional: 1/4-1/2 cup chocolate chips

Preheat oven to 180°C/355°F.
Prepare a texas sized muffin tin (or ~10 regular sized muffins) or grease and line an 8x8 baking pan.
In a bowl combine the first 5 dry ingredients.
To dry ingredients, add in mashed banana, vanilla, milk and sugar and mix until combined. 
If using, stir in chocolate chips and spoon out mixture into muffin cups or prepared pan.
Bake for 15-20 minutes for muffins/20-25 minutes for bars or until set and the edges start to pull in from the sides.
Allow to cool before slicing, eating, storing in the fridge or freezing.

Quinoa Flakes/Rolled Oats/Flour I've used all substitutions - I prefer the quinoa flakes for the extra protein while still keeping the muffins soft and moist. If you use oats, the texture is a little coarser but you can easily grind them for a softer texture. If you don't have either, use an extra half cup of flour!
Peanut Flour/Protein Powder I use peanut flour as I can't have protein powders and I love the taste of it. I've had a friends try these with both flavoured and unflavoured protein powders and both worked perfectly (though vanilla protein powder was said to be a winner!). Using a flavoured protein powder will make it sweeter, so you may want to use less sugar.
Baking Powder 1 tbsp seems like a lot but it makes these protein muffins deliciously soft and fluffy.

So tell me - what's your favourite on-the-go snack? 



  1. Oh girl, I am TOTALLY making these! I know what you mean about being on the "protein kick"...ever since I made my coconut protein pancakes, I can't seem to stop experimenting! AND? I just got my peanut flour stash restocked! Ahhh, my life is complete again! :D

    My favorite on the go snack right now is definitely any of my homemade bars! Actually, I just finished up the last of my peanut butter chocolate chip bars tonight! Time to start on the coconut cranberry ones next!

    PS, did you know you labeled the recipe "chocolate protein brownies"? Sorry...couldn't help but notice the typo. ;)

    1. They are SO good, especially with peanut flour, so definitely give them a go! My peanut flour stash seems like it always needs restocking, haha!

      I really need to try your almond butter and peanut butter bars, especially since I just got a new iHerb order in filled with GF oats! Mmmm coconut cranberry sounds good!

      Thanks for picking up on my dodo error, haha!

  2. These look fantastic! I'd really like to give these a go :D

    1. They're really yum, I'm waiting on bananas to ripen so I can make another batch :P

  3. Where do you buy your peanut flour in Australia?! I can't seem to find it anywhere :(

    1. I buy my peanut flour from - use the coupon OTO868 for the first time and you'll get $5 off :)

      I have to buy the large bags because I go through it so quickly! :P

  4. mmm these look amazing & so full of good things!
    ps. has anyone ever told you that you look like anna kendrick!?

    1. They are delicious, Ally!

      I've never had anyone tell me I look like Anna Kendrick, I didn't even know who she was until I googled her :P

  5. Anyone have any suggestions for what I did wrong? The batter was super runny. I used rolled oats, whey powder, and whole wheat flour in addition to the ingredients listed above. They also didn't rise very well and I could only cook them at 350 as I have a dial on my oven. I've never had problems baking so I'm not sure what went wrong. Perhaps it was the whey powder?

    1. Hm, it may be the whey powder. Different protein powders/flours have different absorption abilities. The rolled oats may have also had a bit of trouble absorbing the liquid.

      How long did you cook them for?

    2. I cooked them for about 20 minutes but then they started burning on top and the inner part wasn't done so I covered it with aluminum foil and then put them back in for another 5-7 minutes.

    3. I used Trader Joe's Vanilla Whey powder. Maybe I'll try adding more wheat flour next time instead of the rolled oats.

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  9. What could I substitute for protein powder? It doesn't necessarily have to be high protein.... I live in China and don't know what the character is for it in the supermarket...

    1. Hi there, you could switch the protein powder for flour, however, it would change the texture completely.

      I'd suggest you try one of my other banana muffin recipes that don't use protein powder instead, such as;
      - Coconut Banana Muffins:
      - Healthier Banana Muffins:
      - Banana Bread Breakfast Bakes (make into muffins)


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