If you're reducing sugar in your diet, these healthy banana oat muffins are perfect for breakfast. With no added sugar whatsoever, enjoy them loaded with naturally sweet bananas and dried fruits for an extra boost to start your day. Made in just 30 minutes!
What Makes These Banana Oat Muffins Healthy?
This recipe for banana oat muffins is particularly healthy.
For a start, they're made with oats which contain important soluble fibre (beta glucan), which helps to lower cholesterol if eaten regularly. Oats help to release energy slowly to keep you going throughout the morning (this will help to avoid snacking between meals). Oats are also a good source of protein, minerals and vitamins.
To discover much more why oats are so healthy, see my favourite Scottish porridge oats at Hamlyns for more about the health benefits of oats.
They are also a great source of daily fibre. Perfect for rustling up a quick breakfast that's good for you too.
Is it Better to Add Oil or Butter to Healthy Oat Muffins?
These banana and oat muffins contain grape oil but any neutral oil is good. Sunflower oil is also good but be aware that olive oil is strong in flavour and so neutral oils are best for these.
Coconut oil is also just ok, as only small amount is needed. However, be very careful when using coconut oil as it's full of saturated fat (when it's cold, it solidifies!). If making these oat muffins regularly, to be healthier, use coconut oil only once in a while.
How Many Calories are in a Banana Oat Muffin?
So, not only are they healthy but they are also low in calories - with less than 150 calories a muffin.
However, we use calories only as a rough guide. We don't count them obsessively. As long as we eat a balanced diet, don't snack between meals and avoid ultra processed foods, then we're happy.
Reducing Sugar - Thyroid Cancer Awareness
You could say I've been even more of a 'Health Nut' lately, ever since I was diagnosed with thyroid cancer in 2019. It all happened quite by accident: no visible lumps on the neck, no symptoms (no strange change in voice, coughing or trouble swallowing). Instead I saw a new GP last summer for something different since my usual doc was on holiday. He asked questions, then felt my neck and asked me to get a deep lump scanned. Two biopsies later, I was told I had cancer.
The following month saw a dizzying thyroidectomy, parathyroidectomy and 3 tumours removed. Thankfully recovery time is normally fast and the scar is hardly even noticeable. Even after radioactive iodine treatment with a few days of surreal quarantine, it's all good. Luckily, this is a cancer that's easiest to treat if discovered soon enough, with follow-up scans and blood tests every 6 months.
The weird thing is, I've always been sensitive to too much sugar and don't consume over-processed sugar-loaded foods plus walk everywhere! There are so many other factors it could be. However, I am using this to pass on the message to consult your doctor if you suspect anything on your neck.
Healthy Banana Oat Muffins Recipe
These banana muffins are so easy to make.
First, weigh all the dry ingredients together in one bowl then add the dried chopped fruit.
In another bowl, mash the bananas and gradually add/weigh the wet ingredients: milk, oil and egg.
Combine the 2 mixtures by stirring together then spoon into a 12 cavity muffin tin, lined with either paper cases or parchment paper;
Bake in the oven for about 15 minutes or until golden brown.
More Healthy Breakfast Options with Oats
As we love to add healthy oats in the morning for daily fibre, here are a few more recipes with breakfast porridge oats:
- Healthy flapjacks with fruit and nuts (oat granola bars);
- maple granola
- chocolate, coconut and cranberry granola
- breakfast oat, hazelnut & cranberry cookies
Healthy Banana Oat Muffins (no sugar)
- 12 cavity muffin tin with paper cases (or parchment paper)
- 2 small bananas very ripe
- 100 g (3.5oz/1¼ cups) medium porridge oats or oatmeal
- 100 g (3.5oz/ ¾ cup) wholemeal flour or mix with plain (all-purpose) flour
- 1 teaspoon baking powder
- ½ teaspoon bicarbonate of soda (baking soda)
- 75 g (3oz / ⅓ cup) dried apricots finely chopped (or prunes)
- 75 g (3oz / ⅓ cup) sultanas and/or dried cranberries
- 75 ml (3 floz/ ⅓ cup) sunflower oil (or other neutral oil e.g. grape seed)
- 1 large egg organic
- 125 ml (4 floz /½ cup) whole milk
- 25 g (2 tbsp) walnuts broken (or mix of nuts)
- Preheat the oven to 200°C/180°C fan/400°F; Gas 6. Either grease a muffin tin or line with 12 paper cases.
- In a large bowl, mash the banana and stir in the oil, egg, and milk until combined. In another bowl, prepare the dry ingredients: oats, flour, baking powder, soda, chopped apricots, nuts and sultanas, coating in the flour mix. Mix the 2 together using a spoon until well combined.
- Spoon the mixture into the cases or parchment in the muffin tin. Fill ¾ of the way up.
- Bake in the oven for 15-20 minutes or until golden and a skewer inserted comes out clean.
- Leave to cool for 5-10 minutes before taking out of the tin.
- Replace banana with 4 tablespoons of apple compote/sauce.
- Sprinkle sesame seeds on top with the oats before baking, for added calcium;
- Substitute dried fruits: e.g. dates, prunes, currants, dried cranberries or blueberries in place of the apricots. Note that some packaged dried fruits have added sugar so avoid these if possible.
This recipe was first published 30 September 2019 but is completely updated.