Banana Oat Protein Muffins {no flour or sugar added, 100 calories}

Ahhhhh I live for the weekends, and this last one was just so lovely and relaxing. I mean who doesn’t love laying in bed an extra half hour on Saturday mornings? These days, it’s a luxury.

That being said, I’m starting to realize that I can no longer be sleep deprived, over-caffeinate myself, and still function like a normal human being. My habits of staying up until 1AM on the weekdays are starting to wear on me. Also, I should make a note to stop checking my email at 3AM. Clearly I have no idea what the term ‘unplugged’ means.

Oh well. On to more exciting things…

On Saturday I found 10 bananas in a brown paper bag that I had purchased eariler in the week. Thank goodness because I was in a baking mood! MUFFINS, BREADS, COOKIES… I can’t stop.

Bananas are my absolute favorite! They pack potassium and digestible (good-for-you) carbs. So, what does this mean? Well, they give your body fuel and pretty much make you feel like a rock star. But not the kind of rock stars that do drugs.

In all seriousness, I love baking with bananas because they add moisture, act as a binder, and have enough flavor where you don’t need to add additional sugar.

These banana muffins are my new favorite snack for SO many reasons. They have simple ingredients, come out insanely moist and full of flavor, AND they pack some serious fiber and protein. Oh and one last thing, they’re less than 100 calories per muffin!

I want to point out a few key ingredients in these lovely muffins:

  • Oat bran: I decided that I wanted to create a muffin without any flour and knew that oat bran would be a fantastic option. I found some at Trader Joe’s near the cereal section, and it’s now one of my favorite fake ‘flours’ to bake with. The nutritional information is also wonderful!
  • Protein powder: Yes, I used protein powder in these muffins, but only a scoop! It really gives the muffins a little flavor boost and also additional protein. I encourage you to try it out, because I do think you’ll really enjoy it. I used 100 calorie vanilla protein powder, and my nutritional information in the recipe reflects that. Feel free to use an all natural protein powder such as Designer Whey (one of my favorites). You can usually find it at Trader Joe’s and Whole Foods!
  • Bananas + Applesauce: I used two VERY ripe bananas for flavor and a bit of unsweetened applesauce instead of oil. YUM.
  • Greek Yogurt: Yes, more protein! I used nonfat greek yogurt for additional protein and to keep the muffins moist. I’m a huge fan of Chobani, Liberte, and Fage brands for my baking recipes.

Wait… what’s this? Sadly Nutella isn’t in the recipe, BUT it’s completely lovely spread on top of a warm muffin. (That’s why I kept the inside of the muffins so healthy. HA.)

A teaspoon of Nutella has about 33 calories. And really, a teaspoon on these is all you need for just a touch of indulgence! Or if you’d like you can also add in chocolate chips, berries, or nuts!

One last thing: these are perfect for freezing; to reheat simply microwave for a minute! Enjoy!


Oat Bran Banana Protein Muffins {no sugar added, 100 calories}
Nutrition Information
  • Serves: 12
  • Serving size: 1 muffin
  • Calories: 95
  • Fat: 1.5g
  • Carbohydrates: 17.3g
  • Sugar: 4.5g
  • Fiber: 3.3g
  • Protein: 6.3g
Recipe type: Muffins, Healthy, High Protein, Snack
Prep time: 
Cook time: 
Total time: 
Oat Bran Banana muffins with no flour or added sugar. Made healthy with applesauce, greek yogurt, and protein powder! The perfect snack!
  • 1 2/3 cup oat bran
  • 1 scoop vanilla protein powder
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 2 small or medium very ripe bananas, mashed
  • 1/2 cup unsweetened applesauce
  • 1/2 cup nonfat plain greek yogurt
  • 2 large egg whites
  • 1 teaspoon vanilla extract
  1. Preheat oven to 400 degrees F. Spray 12 cup muffin tin with nonstick cooking spray or grease well with coconut oil
  2. In a medium bowl whisk together oat bran, protein powder, baking powder and cinnamon; set aside.
  3. In a large bowl, mix mashed banana, applesauce, greek yogurt, egg whites, and vanilla together until well combined and smooth. Add wet ingredients to dry ingredients and mix until just combined. Let batter sit two minutes to thicken a bit. Divide batter evenly into 12 muffin cups and bake 15 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
  4. Muffins are best served warm with your favorite spread. Feel free to add in chocolate chips, berries, or nuts to the batter!


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I am loving these for breakfasts! Stupid question though: Approx how much is “1 scoop” of protein powder? I don’t usually buy protein powder, so I’d like to sub in another dry ingredient, but am not sure how much. Thanks!

These look great! Do you think I could just put some whole oats in the food processor to make a sort of “flour” to use in place of the oat bran??

Omg I have to try this! Coconut flour is also a great option for healthy baking but can be a little tricky to work with.
Okay I made a healthy homemade ‘Nutella’ and feel it would be criminal not to share, it was so easy and I actually like it better than the real deal!!
Blend 1 C roasted, cooled then peeled hazelnuts with 1-2 T macadamia oil (or another healthy oi, and not absolutely necessary) until it reaches a butter consistency then add 1.5 T cocoa and 2-3 T pure maple syrup (or another sweetener) mix and done! I hope you give it a try I think you’ll love it, especially on these muffins!

i’m sorry, but this always drives me bananas…when bloggers put “one scoop”…we don’t all use the same products. how many grams/cups is your scoop?


I made these last night and had one for breakfast with a giant green smoothie. They’d be a great post-workout snack, too! Love the stats.

Made these tonite, super yummy. I added 1/2 tsp more cinnamon (bc I can't have too much) and 1/2 tsp nutmeg too.

Is there a substitute for the apple sauce?

I just found your blog and am overwhelmed and how amazing everything sounds, I really can’t wait to try my hand at some of these this weekend!

Omg these were soo easy to make. Used almond meal instead of oatbran and tinned apples instead of apple sauce. Made these changes because they were the ingredients I had. Another recipe to ad to the collection. A hit with Jarrod . Yay

Loved these. I accidentally stirred the ingredients too much because I did not read your directions. Next time I will not mix too much. Did not have bananas but they still tasted great.

I REALLY wanted to love these… I really did. I will be the first to admit that I usually doctor up every recipe I use but Im a chef and not a baker (huge difference) so I followed the recipe with only one exception – the protein power was not flavored. I added a very nice strong vanilla extract to balance this out as the recipe called for vanilla protein powder. The texture was disgusting, the flavor was worse. I don’t understand how anyone could even eat these… I spit it straight into the bin. Im not even sure I want to waste the time and ingredients to make them again. Im so disappointed :(

Sorry to hear that Diane. Everyone else seems to enjoy these. I know that my protein powder is naturally sweetened so perhaps that changed up the flavor in yours!

It seems a bit much but it could be that the ingredients are a bit "heavy" – the bananas, oats etc and therefore need the baking powder……. Let me know how they turn out!

I made these last night; and am very happy with the results! Even my husband, who's been scared off by quinoa muffins and pancakes thought they were good. The 1 T of baking powder seemed like a LOT to me, too. The batter was shockingly acidic because of it. But you can't taste it in the muffins, and they are surprisingly light for the ingredients. I eliminated the protein powder and ended up adding an extra 1/2 banana at the end. I also made the whole thing in my food processor because it was already out (chickpea cookies were in the oven). I just reversed the recipe; did wet items first in the processor, added all dry on top and pulsed until blended. I would probably add chopped nuts or chia seeds next time for a little more texture. My 2-year old enjoyed hers this morning with a little whipped cream cheese inside (like a sandwich).

Oh my glory, these are the best muffins ever. My girlfriend just came over and she is making them today as well. I used four bananas , and added blueberries. Thanks so much for sharing this with the world!! Love love

I didn’t have oat bran so put some oats in the food procesor to break them up (still flaky, not flour). I used 1 1/4 cup of that and another 1/4 cup of ground flax meal. Otherwise I followed the recipe except my protein powder is flavourless – maybe they were less sweet than they would have been but still tasted great! Spread some delicious maple butter on them to turn them into more of a dessert :)

These are delicious. Thank you so much! Made them the first time using chocolate protein powder and added raisins and walnuts. Loved them. I have a batch in the oven right now with vanilla protein powder, blueberries and walnuts, can't wait to munch!

I just found my new favorite breakfast: two of these muffins with a little smear of almond butter. I did make a couple of minor changes to my batch: I was short on oat bran so threw in a 1/4 cup oats to get to 1 2/3 cup. I also added in a tablespoon of flax meal. I did cheat and include about 1/4 cup of coconut sugar since my bananas weren’t super ripe and my particular protein powder is barely sweet (Jay Robb whey protein), but it probably would have been fine without it. Oh well, recipe still comes in at around 100 calories per muffin based on my ingredients. Baking time seems accurate; I baked mine for 20 minutes and they stuck a bit to the pan and were a little browner than Monique’s pics. 15 minutes next time it is! The texture reminded me of corn muffins, but a thousand times more delicious and filling.

These are awesome! I had an old mango lying around so I pureed it and used it instead of apple sauce…and added walnuts…ahhhhh….sooo delicious & healthy. Thanks for this!

loved them on day 1, but on day 2 the taste changed and on day 3 they were extremely bitter and pretty much inedible. has anyone else noticed this? i followed your recipe exactly.

I have not noticed that. I keep mine refrigerated though.. maybe that’s the difference? Mine have typically stayed fresh for about 5 days or so (of course not quite as fresh near the end of that timeframe.. but gets me through the work week!).

Hey Rob! I haven’t had that happen but I usually freeze them. I just actually made these again last week and reduced the baking powder so now they shouldn’t taste bitter. Thanks for leaving a comment!

These are really good. I heat mine in the microwave & then, as suggested, top with Nutella. Yumm. I have also added chopped dates, dried cranberries & sultanas.

Can you please recommend a substitution for the protein powder in this recipe? My daughter is allergic to key ingredients in most protein powders. Should I increase the oat bran because it’s a dry ingredient or increase the yogurt for the protein, or something different altogether? Thanks for the tip and for posting recipes with no added sugar (it helps me balance out things like Nutella brown butter cookies!).

I've made these twice this week. Bought gluten free oat bran to make them gluten free! I'll be a making these over and over again!

I just pulled them out of the oven and ate one.They smelled amazing, but the taste was just okay. Not sure if by substiting some whole wheat pastry flour it changed the taste completely. Also added less protein powder as I didnt realize my scoops is a lot less than in the comments. And oh yeah I added plain yogurt, not of the greek variety. The taste was just off. I enjoyed some cookie butter on it though and that made it taste quite divine. I’ll have to try to make them again, because it seems like a good recipe and everyone seems to love them.

I LOVE these!! I started using apple pie Greek yogurt (a single serve cup is just the right amount) for just a little extra punch of flavor. Thanks for the awesome recipe!

I recently tried subbing canned pumpkin puree instead of banana (I used 2/3 cups). I loved this adjustment for fall! I also added in some pumpkin pie spice. I love the original recipe, but it’s also great as a base recipe for some other experimentation!

I’m going to make these this week!! I was wondering (sorry for the stupid question) if oat bran is just with other baking goods and flour? I have never used it or had to buy it for a recipe! Looks so yummy to take for an after work out snack!

The instructions say baking soda but baking soda is not listed in the ingredients. Can you please clarify? Thanks!