Healthy Banana Oat Muffins (no sugar)

What Makes These Banana Oat Muffins Healthy?

This recipe for banana oat muffins is particularly nourishing.

They're made with oats, which contain soluble fibre (beta glucan), known to help lower cholesterol if eaten regularly. Oats help to release energy slowly to keep you going throughout the morning (this will help unnecessary snacking). Plus they provide protein, minerals and vitamins. For extra fiber, I use whole wheat flour.

Like my other low sugar breakfast recipes, these banana oat muffins contain no added sugar.

Instead they rely on the natural sweetness of ripe bananas and moist, dried fruits such as sultanas, cranberries, apricots and walnuts.

For a soft loaf version, try my healthy banana bread with coffee.
Or for something gluten-free and vegan, see these banana muffins without sugar (chia egg). Plus, if you love oats and honey, then try these healthy flapjacks.

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.

Vegetable oil and coconut oil are 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, why not use good quality French butter. (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 muffins but they are also low in calories - with less than 150 calories each. This is due to milk instead of cream and no added sugar. Of course, if you spread on tons of peanut butter afterwards, remember this will change the calorie count!

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 (No Sugar Added)

These banana muffins are so easy to make.

First, like all my other muffin recipes, 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.

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
• bran muffins - with oat bran
• gluten-free banana muffins
• chocolate, coconut and cranberry granola
• breakfast oat, hazelnut & cranberry cookies