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If I could eat a muffin for breakfast everyday, I would. Muffins made from local bagel shops, delis, grocery stores, diners, etc. can be such a calorie bomb to your daily caloric intake. Starting out the day with a 500-1000 calorie muffin loaded with added sugars is all fun and games until your mid morning sugar crash and your pants no longer fit.
Whenever we get the urge for muffins, we decide to make a healthier version. For this recipe we used bananas, but in the fall we’ll use either pumpkin or apples. This recipe includes no added sugars and gluten free flour. Each muffin is less than 100 calories!
This recipe is very easy to follow and took about 25 minutes for prep and cook time. The Macro breakdown can be found at the bottom of the page. Enjoy!
For starters, I recommend weighing out the bananas it will really help to ensure the quantity you’re eating rather than me saying “use 1 or 2 large bananas”, and of course for any recipes using bananas the more ripe the better!
Once you have your bananas all weighed out, mash them! I used a fork to mash mine. When you get the banana all mashed up dump it into your mixing bowl.
Once the mashed banana is in the mixing bowl, add in your egg, PB powder, protein powder, and coconut oil and mix it all together. The flour I used for this was Bob’s Red Mill Brown Rice flour – simply because we had it handy in our pantry. Any type of flour should work fine in this recipe depending on your dietary requirements.
Start to add in your cinnamon, flour and baking powder and continue to blend it. Once it is all blended together you can start to scoop it into your muffin tray. This recipe will make 10 muffins small-medium sized muffins.
Macro-Friendly Banana Muffins
At less than 100 calories per muffin these would make a great addition to any breakfast or make the perfect mid morning snack!
- 140 g banana (weighed without peel)
- 1 large egg
- 1 1/2 tbsp coconut oil
- 3 tbsp peanut butter powder
- 2 Scoops Vanilla Latte Protein Powder
- 3/4 cup Bob's Red Mill Brown Rice Flower
- 1 tsp cinnamon
- 1 tsp baking powder
- 1 Non- Stick Spray (for Muffin Tin)
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1. Preheat oven to 350
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2. Weigh out and mash your banana; once your banana is mashed dump it into your mixing bowl
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3. Into your mixing bowl, add in your egg, PB powder, Coconut Oil and Protein Powder; blend together (use a hand mixer – this may be difficult to do with just a spoon/rubber spatula)
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4. Once it is all mixed and smooth, add in your flour, cinnamon, and baking powder – blend together until smooth – the texture should be thicker and not runny like cake batter
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5. Spray nonstick cook spray into your muffin tray and divide the batter evenly amongst all 10 muffin slots
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6. Place your muffins into the oven for approximately 15 minutes – I started checking mine after 12 minutes; to check to see if it is fully cooked insert a toothpick into it and if it comes out dry with nothing sticking to it – they’re done
Macro Breakdown:
- 98 calories per muffin
- 3.3g Fat
- 13g Carbs
- 4.4g Protein
Comment below and let us know if you try them out!
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