Chocolate Banana Protein Muffins

Busy school mornings call for breakfasts and snacks that are nutritious, portable, and family approved. These Chocolate Banana Protein Muffins are naturally sweetened with ripe bananas, rich in fiber and protein, and perfect for lunchboxes, after-school snacks, or a quick breakfast on the go.

Made with wholesome ingredients and minimal added sugar, they’re a delicious way to help keep kids and adults energized throughout the day.

Why You’ll Love These Muffins

• Naturally sweetened with ripe bananas and maple syrup

• Higher in protein than traditional muffins

• Gluten-free option

• Freezer friendly

• Great for breakfast, lunchboxes, or post-practice snacks

• Kid approved and easy to make

Ingredients

Makes 12 muffins

Wet Ingredients

• 2 large ripe bananas, mashed

• 2 large eggs

• 1/3 cup unsweetened applesauce

• 1/4 cup pure maple syrup

• 1 teaspoon vanilla extract

• 2 tablespoons avocado oil or melted coconut oil

Dry Ingredients

• 1 cup oat flour

• 1/2 cup almond flour

• 1/2 cup chocolate protein powder

• 1 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1/2 teaspoon cinnamon

• Pinch of sea salt

Optional Mix-Ins

• 1/4 cup dark chocolate chips

• 2 tablespoons hemp hearts

• 2 tablespoons chopped walnuts (if school safe)

Directions

1. Preheat the oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners or lightly grease the cups.

2. In a large mixing bowl, whisk together the mashed bananas, eggs, applesauce, maple syrup, vanilla, and oil until smooth.

3. In a separate bowl, combine the oat flour, almond flour, protein powder, baking powder, baking soda, cinnamon, and salt.

4. Add the dry ingredients to the wet ingredients and stir just until combined. Fold in any optional mix-ins.

5. Divide the batter evenly among the muffin cups, filling each about three-quarters full.

6. Bake for 18 to 22 minutes, or until a toothpick inserted into the centre comes out clean.

7. Allow the muffins to cool for 10 minutes before transferring them to a wire rack.

Nutrition Boosters

For even more nutrition, consider adding:

• Hemp hearts for plant-based protein and omega-3 fats

• Ground flaxseed for fiber

• Pumpkin seeds for magnesium and zinc

• Blueberries for antioxidants

• Chopped walnuts for heart-healthy fats

These simple additions can increase the nutrient density without changing the flavour significantly.

Storage Tips

Store muffins in an airtight container:

• Up to 3 days at room temperature

• Up to 1 week in the refrigerator

• Up to 3 months in the freezer

For busy mornings, freeze individually and thaw overnight or warm in the microwave for 20 to 30 seconds.

Bananas provide potassium and vitamin B6, both important for normal muscle and nervous system function. Oats contribute soluble fiber that supports digestive health and helps provide steady energy throughout the morning. Protein-rich ingredients help promote satiety and support muscle growth and repair, making these muffins an excellent option for active children and busy families.

References

1. Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29-S38.

2. Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

3. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.