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    Home • Recipes • Vegetarian Recipes

    Healthy Banana Oat Muffins (no sugar)

    Published: Feb 15, 2023 · Modified: Sep 13, 2023 by Jill Colonna14 Comments

    Jump to Recipe Print Recipe

    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!

    healthy banana oat muffins are packed with moist fruits

    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.

    Much like my other low sugar breakfast recipes like Breakfast Bran Muffins or moist banana nut bread, they are perfect if you're cutting down on sugar. These muffins contain absolutely no sugar. 

    Instead they rely heavily on the natural fruit sugars using a couple of ripe bananas and moist, dried fruits such as sultanas, cranberries, apricots and walnuts from the pantry.

    They are also a great source of daily fibre. Perfect for rustling up a quick breakfast that's good for you too.

    2 bowls containing both dry and wet ingredients, next to dried sultanas, cranberries, apricots and walnuts and banana

    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.

    If you prefer to use melted unsalted butter, then that's good too - there's nothing wrong with good quality French butter - in moderation. (See FAQ and the UK/US glossary for French ingredients).

    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.

    trays of healthy oat muffins just out of the oven, with one torn open with a cup of coffee

    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 oat muffins are packed with moist dried fruits which give the natural sugar so no added sugar is necessary

    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.

    4 recipe steps to make healthy oat muffins

    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.

    cup of coffee next to muffins in their paper cases and tins and one open to show moist fruits inside

    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 are packed with moist fruits

    Healthy Banana Oat Muffins (no sugar)

    Jill Colonna
    Reducing sugar in your diet? These healthy oat muffins are perfect for breakfast with no added sugar. Enjoy them packed with naturally sweet banana and moist dried fruits for an extra boost to start your day.
    5 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Total Time 30 minutes mins
    Course Breakfast, Brunch, Snack
    Cuisine British, French
    Servings 12 muffins
    Calories 142 kcal

    Equipment

    • 12 cavity muffin tin with paper cases (or parchment paper)

    Ingredients
      

    • 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)

    Instructions
     

    • 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.

    Notes

    To serve: Fresh and still warm from the oven, although once cool can be frozen in sealed packs to enjoy defrosted at any time in the next month.
    No Sugar: As no sugar at all is added (not even honey or maple syrup), this recipe relies heavily on the banana and dried fruits to give it the natural sweetness for breakfast. 
    Variations:
    • 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.
    Measures: Please note that all my recipes are best made using digital kitchen scales in precise metric grams. Both ounces (and cups) are given as an approximate guide. 
    Calories: 142 calories per muffin (3g protein, 3g lipids)
    Keyword baking with oats, healthy muffins, no sugar muffins

    This recipe was first published 30 September 2019 but is completely updated.

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    Meet Jill Colonna

    Both Scottish and French, Jill is author of patisserie books and French food blog, Mad About Macarons since 2010. Join her 30 years' full-time experience of living the healthy food life in Paris - via easy recipes and local food guides in France.

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    1. Kimberly LeGrand

      June 18, 2023 at 6:46 am

      These muffins are delish! Great consistency and flavor!

      Reply
      • Jill Colonna

        June 18, 2023 at 6:57 pm

        So happy you like them, Kimberly. Thanks for your feedback x

        Reply
    2. Choclette

      October 22, 2019 at 4:50 pm

      5 stars
      Goodness Jill, you have played down your horrid year. So glad that you've come through it with flying colours. Although I have a sweet tooth, I have to say I prefer a savoury breakfast to a sweet one. But your muffins look delicious and with no added sugar, I reckon I could force one down 😉

      Reply
      • Jill Colonna

        October 23, 2019 at 11:24 am

        Hehe - I want to stay positive and besides, unless anyone can benefit from what I've to say there's not much point in moaning, is there? Although I have discovered that I have been using some harmful cosmetic items for the last few years, being duped from cunning labels. Now THAT I'll be sharing on social media soon. In the meantime, I'm continuing to cut down on unnecessary sugar.

        Reply
    3. Kavita Favelle

      October 21, 2019 at 5:56 pm

      I'm so sorry to hear about your diagnosis last summer, that must have been such a scary and difficult time. I think things like that can give us the kick we need sometimes to improve our diet. I love the look of these banana oat muffins, especially that they have no added sugar, as its something I'm trying to cut down.

      Reply
      • Jill Colonna

        October 21, 2019 at 6:04 pm

        Thanks Kavita. The perplexing issue is that my diet is healthy and I normally am careful when buying products. This week, however, I was shocked to discover beauty products that I've been using for years that contain harmful ingredients that can damage the thyroid! Deodorants, shampoo, hairspray, body cream - all completely misleading on their labels (zero parabens etc.). I'll share on social media, as we all have a right to know. In the meantime, I'm reassured on the food front and can continue eating the French way!

        Reply
    4. Camilla Hawkins

      October 21, 2019 at 4:34 pm

      5 stars
      I do love banana muffins and especially love that these are very healthy ones with no added sugar. We do all need to watch our sugar intake!

      Reply
      • Jill Colonna

        October 21, 2019 at 5:10 pm

        Thanks, Camilla - I love how you didn't add any sugar to your creamy chocolate mousse, letting the vanilla paste do the job - and the chocolate. It's amazing how by cutting back on it we notice it all the more when folk add it to excess.

        Reply
    5. Liz

      October 06, 2019 at 1:39 pm

      5 stars
      Oh, Jill, I had no idea! How scary, but good to know you were treated and recovered. Whew. I am hypothyroid and have noticed blood sugar spikes when I eat sugary foods on an empty stomach, so recipes like your yummy oat muffins are perfect! xoxo

      Reply
      • Jill Colonna

        October 06, 2019 at 4:42 pm

        Gosh, Liz - I'm discovering an overwhelming number of friends around who also have thyroid problems. Hypothyroid isn't fun and totally understand, as my treatment for life is based on being hypo although it's all so complicated as I'm currently hyperthyroid. In any case, it doesn't stop us from looking after our diets and lifestyle and generally just looking after ourselves. Sending hugs to you and the family from Paris!

        Reply
    6. Madonna

      October 01, 2019 at 2:29 pm

      Do you suppose I could substitute applesauce to replace the banana? I have developed an allergy to bananas, but I miss them. I am trying to cut down on sugar and it has been messing with my baking success.

      So happy you found your thyroid cancer when you did. My family has all had thyroid issues/surgery, though none with cancer. You are so brave.

      Reply
      • Jill Colonna

        October 01, 2019 at 3:02 pm

        Poor you on banana allergies but yes, apple sauce to replace this would be great. Isn't that funny what you say about cutting down on sugar in your baking? I'm totally with you! I'm also with you on the thyroid issues. I have realised that so many people have had problems with it and it's not something that we should just take for granted x

        Reply
        • Parisbreakfast

          October 07, 2019 at 8:57 am

          5 stars
          Wow Jill, I'm so glad tout va bien with you !!!
          I would love these muffins - a nice sub for morning gruel/oatmeal. Living in France I've became allergic to too much sucre (I break out in hives). Unless its embedded in tons of cream, pastry and butter. Ha ha
          I should have my neck checked too ?

          Reply
          • Jill Colonna

            October 07, 2019 at 10:06 am

            Unless it's with cream, pastry, butter? Too funny but I hear you, Carol, on the sugar intake. I've always loved sweet for breakfast, though, and realise it's time to be more careful.
            Of course you should check your neck if you feel anything a bit different - or indeed just get a technical contrôle technique...

            Reply

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