Portions: 6 portions Calories: 234kcal |
Flourless, sugar-free, dairy-free and full of nuts, fruits, and banana these easy oat flour muffins are like a portable oatmeal breakfast. A healthy breakfast has never been as fun and tasty, even for those not so fun of oats.
Why I ❤️ it • Recipe • Video • Ingredients • Preparation
Why I ❤️ it
These muffins contain no flour (great for some celiacs - see notes), no added sugar (for those abstaining from processed sugar), no milk (I used almond "milk"), no eggs (kids can try the raw batter) and it's loaded with fruits and nuts. And of course, oats, which doctors keep telling us are good for us.
Your kids will love these banana oat muffins with a soft, mushy center.
Banana and oat flour muffins recipe
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Utensils and tools
Ingredients
- 1 cup instant oats
- 3 very ripe bananas
- 1 cup soy milk, or almond milk
- 2 tablespoons coconut oil
- ½ cup assorted nuts (see notes)
- ½ cup dry fruit mix, (see notes)
- ½ teaspoon baking powder
- ¼ teaspoon salt
- 1 teaspoon cinnamon powder
Preparation
Before starting, please make sure you have all the ingredients and utensils ready.
Step 1
Preheat the oven to 300 ºF [150 ºC].
Pulse the oats in the food processor until it resembles a coarse flour.
Step 2
In a bowl mash the bananas until there are no big clumps.
To make the batter, add the mashed banana, soy milk, coconut oil, dry fruit, baking soda, and salt to the food processor. Pulse just enough to combine.
Step 3
Pour the batter equally into 6 paper or silicone muffin wraps and place on a baking tray.
Step 4
To cook, bake for 30 mins in the preheated oven, or until a skewer inserted in the middle comes out clean.
Remove from the oven.
Step 5
Cool to room temperature and sprinkle with cinnamon before serving.
Variations
I buy jars of assorted nuts. Feel free to add what you like best. Same with the dry fruits.
You can also add half a strawberry on top before baking.
Top tips
The bananas have to be very ripe, with almost completely blackened peel. If your bananas are sufficiently ripe, leave wrapped in a newspaper on your counter for a day or two. The newspaper will protect it from fireflies and other critters.
Not all celiacs can consume oats, check with your doctor. Some brands may be contaminated with wheat, make sure the one you use isn't.
When we make these, I always pack a few in zippy bags and keep in the fridge to add them to my daughter's lunchbox. They never come back uneaten.
Serving suggestions
A glass of juice, milk or milk substitute is just what you need with these.
Nutritional information
Calories: 234kcal - Carbohydrates: 31g - Protein: 4gFat: 12g - Saturated Fat: 2g - Sodium: 152mg - Potassium: 410mg - Fiber: 4gSugar: 7g - Vitamin A: 40IU - Vitamin C: 5.8mg - Calcium: 68mg - Iron: 1.3mg
FAQs
What to substitute for rolled oats in muffin recipe?
For this recipe I have used instant oats instead of rolled oats, I found it results in a nicer texture, and cooks faster.
How many calories in oat flour banana muffins?
These oat flour banana muffins have 234 calorie per muffing. One muffin is one serving.
How to make easy oat flour muffins?
This banana oatmeal muffins recipe can be made in 4 steps, and it takes only half an hour to make.
Print card
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Banana oatmeal muffins recipe
Ingredients
- 1 cup oatmeal
- 1 cup soy milk or almond milk
- 2 tablespoons olive oil
- 3 very ripe bananas
- ½ cup assorted nuts
- ½ cup dry fruit mix (see notes)
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 teaspoon cinnamon powder
Instructions
- Preheat the oven to 300 ºF [150 ºC].Pulse the oats in the food processor until it resembles a coarse flour.
- In a bowl mash the bananas until there are no big clumps.To make the batter, add the mashed banana, soy milk, coconut oil, dry fruit, baking soda, and salt to the food processor. Pulse just enough to combine.
- Pour the batter equally into 6 paper or silicone muffin wraps and place on a baking tray.
- To cook, bake for 30 mins in the preheated oven, or until a skewer inserted in the middle comes out clean.Remove from the oven.
- Cool to room temperature and sprinkle with cinnamon before serving.
Notes
Originally published on May 17, 2013
Jameliz
These are delicious. My family loves them and they are super easy to prepare. I only wish mines had came out as pretty as yours lol.
Tia Clara
You need a flexible silicone mold to get them like that. Otherwise, yes, they don't look as pretty, although I am fine with it, it is still healthy and taste great. 🙂
gina
What other fruits can replace the banana? (ex. Raspberry and orange)
Tia Clara
I am at loss here. I tested the recipe with bananas, changing it to something else will affect both texture and sugar levels. If you think of something and try it, let me know.
Ladys
hola Tia Clara
I tried making these and they did not look like the muffins in the picture. they came out very soft and mushy. is that normal?
thanks
Tia Clara
They may look like muffins outside, but they are actually pretty mush inside. That's what I liked about them.
Suzanne Perazzini
They look lovely in those moulds - makes them a little more special. Your daughter is lucky to have a stomach of steel and I think it is never too young to start them cooking. Dario used to make rock cakes at three years old - and they were literally rocks. He refused to be guided by me or a recipe.
Nami | Just One Cookbook
Hi Tia Clara! What a BEAUTIFUL breakfast muffin! I cannot believe these are sugar/flour free. Healthy and delicious. The cake stand that is wire rack.. that is cool too. 😀
Sandra Paez
Wow Tia Clara!!! I can't wait to make these delicious muffins. My husband & I are muffin lovers 😉 but always feel guilty eating them because of fat intake. But not with these 🙂 thank you, thank you for this wonderful recipe.
Tia Clara
No guilt with these!