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A stack of three golden brown high protein banana muffins, with one cut in half to show the moist interior, next to a fresh banana.

High Protein Banana Muffins

myrecipe
Fluffy, moist, and packed with a nutty flavor from toasted flour. These High Protein Banana Muffins are a satisfying and simple breakfast or snack that feels like a treat while delivering on nutrition.
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Prep Time 10 minutes
Cook Time 22 minutes
Cooling time 5 minutes
Total Time 37 minutes
Course Breakfast, Snack
Cuisine American
Servings 12 muffins
Calories 210 kcal

Equipment

  • Large skillet
  • 12-cup muffin tin
  • Paper liners
  • Mixing Bowls
  • Whisk
  • Spatula
  • Wire rack

Ingredients
  

  • 1.5 cups white whole wheat flour
  • 3 large overripe bananas about 1 ½ cups mashed
  • 1 large egg
  • 0.333 cup nonfat plain Greek yogurt
  • 2 tablespoons canola oil or melted and cooled coconut oil
  • 0.333 cup light brown sugar
  • 0.25 cup maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon baking soda
  • 0.25 teaspoon kosher salt
  • 1 teaspoon ground cinnamon
  • 1 cup walnut halves, toasted and coarsely chopped

Instructions
 

Prepare the Toasted Flour & Oven

  • Arrange an oven rack in the upper third of your oven and preheat to 350°F (175°C). Prepare a 12-cup muffin tin with paper liners or grease it thoroughly.
  • Add the white whole wheat flour to a large, dry skillet over medium-low heat. Stir constantly for 3-5 minutes, until you smell a nutty aroma. Immediately transfer the flour to a medium bowl to cool.

Combine the Batter

  • To the bowl with the cooled, toasted flour, add the baking soda, salt, and cinnamon. Whisk to combine the dry ingredients.
  • In a separate large bowl, mash the overripe bananas with a fork until mostly smooth. Whisk in the egg, Greek yogurt, oil, brown sugar, maple syrup, and vanilla extract until fully incorporated.
  • Pour the wet ingredients into the dry ingredients. Use a spatula to gently fold everything together until just combined. Do not overmix; a few streaks of flour are okay. Gently fold in the toasted walnuts.

Bake and Cool

  • Divide the batter evenly among the prepared muffin cups. The cups will be nearly full.
  • Bake for 20-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean and the tops spring back when gently pressed.
  • Let the muffins cool in the tin for 5 minutes to help them set. Then, transfer them to a wire rack to cool completely.

Notes

Storage Tip: Store muffins in an airtight container at room temperature for up to 3 days. Place a paper towel in the container to absorb excess moisture and prevent stickiness.
Freezing for Meal Prep: These muffins freeze perfectly. Once cooled, wrap each one individually and store in a freezer bag for up to 3 months. Reheat from frozen in the microwave for 30-45 seconds.
Protein Variations: To increase the protein, add 1/2 cup of vanilla or unflavored protein powder and reduce the flour by the same amount. Alternatively, add 2-3 tablespoons of collagen peptides, hemp hearts, or ground flax to the dry ingredients.
Don't Overmix: The key to a tender muffin is to mix the batter as little as possible. Fold the wet and dry ingredients together gently until just combined. A few streaks of flour are fine.
Nutrition information is estimated based on common ingredients and serving sizes and may vary.

Nutrition

Calories: 210kcalCarbohydrates: 28gProtein: 6gFat: 10gSaturated Fat: 1.5gCholesterol: 18mgSodium: 180mgPotassium: 150mgFiber: 3gSugar: 15gVitamin A: 15IUVitamin C: 2mgCalcium: 30mgIron: 1mg
Keyword healthy banana muffins, high protein banana muffins, meal prep breakfast
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