There’s something universally comforting about the scent of banana muffins wafting from the oven. It’s warm, cozy, and just a little nostalgic. It instantly transports me back to sunny mornings in my grandmother’s kitchen in upstate New York, where ripe bananas were never wasted—always turned into some sweet, oven-kissed delight. Her muffins were legendary: buttery, moist, and loaded with sugar. Delicious, no doubt, but not something I could indulge in regularly, especially as someone mindful about nutrition and always looking for high-protein snacks that support an active lifestyle.
That’s where these high protein banana muffins come in. They’re a modern, healthier twist on a classic recipe, perfect for those spring mornings or summer brunches when you want something light but satisfying. Packed with natural sweetness, full of flavor, and boosted with protein, these muffins are a smart way to fuel your day—whether you’re heading to the gym, chasing kids around the backyard, or enjoying a peaceful coffee on the patio.
Why are these muffins a must-bake this season? For starters, they combine all the comforting flavors of your favorite banana bread but with an impressive protein boost—thanks to protein powder, Greek yogurt, and almond flour. They’re naturally sweetened, perfectly portable, and ideal for meal prep. Plus, the ingredients are flexible, so you can tweak them to suit your dietary needs.
Table of Contents
Ingredients for High Protein Banana Muffins (7 Servings)
Creating truly satisfying, high-protein banana muffins starts with a smart mix of ingredients that each serve a purpose—whether it’s boosting flavor, adding structure, or enhancing the nutritional profile. Here’s everything you’ll need to make 7 soft, flavorful, and protein-rich muffins.
2 Large Ripe Bananas, Mashed
The riper, the better! Overripe bananas with plenty of brown spots are sweeter and more flavorful, making them perfect for naturally sweetened baked goods. They also add moisture, eliminating the need for extra fats like butter or oil.
2 Large Eggs
Eggs help bind the ingredients together and add a bit of extra protein. For a plant-based version, you can substitute with flax eggs (1 tbsp ground flaxseed + 2.5 tbsp water per egg).
1/3 Cup Plain or Vanilla Greek Yogurt
Greek yogurt brings a creamy texture and a nice boost of protein. Use plain if you want full control over the sweetness, or vanilla for a little extra flavor. For dairy-free, try coconut yogurt or a soy-based alternative.
2 Tablespoons Pure Maple Syrup
A small amount of maple syrup adds just the right touch of sweetness while keeping things refined sugar-free. You can also use honey, agave, or date syrup depending on preference.
1 Teaspoon Vanilla Extract
Vanilla rounds out the flavor and enhances the banana’s natural sweetness. It’s a subtle but important background note that makes everything taste like it came straight from a bakery.
1 Tablespoon Almond Milk (Optional)
Sometimes protein powder can thicken your batter more than expected. A splash of almond milk (or any milk you have on hand) loosens the batter if needed and adds a touch more moisture.
Dry Ingredients
1/2 Cup Oat Flour
Oat flour is simply ground rolled oats. It’s rich in fiber, naturally gluten-free (if certified), and has a mild, nutty flavor that complements the banana perfectly. If you don’t have oat flour, you can blend oats in a food processor until fine.
1/4 Cup Almond Flour
Almond flour adds a light, buttery texture and ups the healthy fats and protein. It also helps keep the muffins soft and tender. Don’t substitute with regular flour—almond flour is unique in moisture and fat content.
1 Scoop (25–30g) Vanilla Protein Powder
This is your main protein source. Choose a high-quality whey or plant-based powder you love, because the flavor will shine through. Vanilla works best, but feel free to experiment with chocolate or cinnamon spice blends for seasonal flair.
1/2 Teaspoon Baking Soda
1/2 Teaspoon Baking Powder
These two leavening agents ensure the muffins rise nicely and stay fluffy instead of dense. Be sure your baking soda and powder are fresh—old ones lose potency and affect texture.
1/4 Teaspoon Sea Salt
Salt balances the sweetness and enhances all the other flavors. Don’t skip it!
1/2 Teaspoon Ground Cinnamon (Optional)
Cinnamon pairs beautifully with banana and gives the muffins a cozy, warm vibe that feels just right for spring mornings.
Optional Add-Ins (Customize to Your Taste)
2 Tablespoons Chopped Walnuts or Pecans
Add crunch, texture, and a dose of heart-healthy fats. Toast them first for an even richer flavor!
2 Tablespoons Dark Chocolate Chips or Cacao Nibs
Chocolate lovers, this one’s for you. A few chocolate chips scattered in the batter or sprinkled on top make these muffins feel indulgent—while still being healthy.
Each of these ingredients works harmoniously to create muffins that are moist, flavorful, and full of nutritional value. No empty calories here—just delicious, functional food that supports your wellness goals.
Step-by-Step Instructions: High Protein Banana Muffins
Step 1: Preheat and Prepare
Begin by preheating your oven to 350°F (175°C). This ensures your muffins rise evenly and bake through without drying out. Line a standard muffin tin with 7 silicone or paper liners. If you don’t have liners, simply grease the muffin cups with a bit of coconut oil or cooking spray.
Pro tip: Using silicone liners helps the muffins release cleanly and reduces waste—perfect for eco-conscious bakers!
Step 2: Mash the Bananas
In a large mixing bowl, peel and mash your ripe bananas until smooth and creamy. You can use a fork or potato masher. Don’t worry if a few lumps remain—they’ll add bursts of banana flavor in every bite.
Why it matters: Mashing your bananas well ensures even distribution of sweetness and moisture throughout the muffins.
Step 3: Add Wet Ingredients
To the mashed bananas, add your eggs, Greek yogurt, maple syrup, vanilla extract, and almond milk (if using). Whisk until all ingredients are fully combined. The mixture should be creamy, pale yellow, and slightly thick.
Baking tip: Don’t overbeat—just mix until it’s smooth. Over-mixing eggs can make baked goods rubbery.
Step 4: Mix the Dry Ingredients
In a separate medium bowl, combine oat flour, almond flour, protein powder, baking soda, baking powder, salt, and cinnamon. Stir with a fork or whisk until all dry ingredients are evenly distributed.
This step is important because it prevents clumps of baking powder or protein powder from forming, which can cause uneven texture or flavor.
Step 5: Combine Wet and Dry Ingredients
Gradually pour the dry mixture into the bowl with the wet ingredients. Use a rubber spatula or wooden spoon to gently fold everything together. The batter will be thick but scoopable.
Pro tip: If it feels too dry (especially with certain protein powders), add an extra tablespoon of almond milk to loosen it up.
Step 6: Add Optional Mix-Ins
Now’s the time to fold in your extras—chopped nuts, dark chocolate chips, or even dried berries. These add-ons bring texture, flavor, and a little bit of fun to the muffins. Mix just enough to evenly distribute without overworking the batter.
Step 7: Fill the Muffin Cups
Using a spoon or ice cream scoop, divide the batter evenly between the 7 prepared muffin cups. Fill each cup nearly to the top for nicely domed muffins.
If you’re feeling fancy, sprinkle a few extra chocolate chips or nuts on top for presentation. A light dusting of cinnamon also gives them a beautiful, rustic look.
Step 8: Bake to Perfection
Slide the muffin tin into your preheated oven and bake for 18–20 minutes. Keep an eye on them toward the end—when a toothpick inserted in the center comes out clean or with a few moist crumbs, they’re ready.
Don’t overbake! Overdone muffins can turn dry and dense. Aim for moist, tender centers.
Step 9: Cool Before Devouring
Let the muffins cool in the tin for 5 minutes, then transfer them to a wire rack to cool completely. This helps them firm up and prevents sogginess at the bottom.
Bonus tip: If you’re storing them for later, cooling completely is key—otherwise, trapped steam can lead to mushy muffins.
Final Thoughts: A Muffin That Loves You Back
When it comes to baked goods, it’s rare to find something that hits all the marks—delicious, nutritious, and easy to make. But these high protein banana muffins? They’re the full package. Moist, naturally sweet, perfectly portable, and packed with nourishing ingredients, they’re the kind of treat that loves you back.
If you’re looking for even more inspiration, be sure to check out my savory English muffin pizza recipe, the bright and zesty Lemon Muffin Recipe, a fun and fluffy pancake muffin recipe, or a cozy and comforting sweet potato muffin recipe. There’s something for every craving.
They embody everything we crave during the sunnier seasons: light yet filling, cozy yet energizing. Whether you’re meal-prepping for a busy week, packing snacks for a beach day, or just using up those speckled bananas on your counter, these muffins bring the comfort of home baking with the fuel your body actually needs.
High Protein Banana Muffins
Equipment
- Muffin tin
- 7 silicone or paper liners
- Large mixing bowl
- Medium mixing bowl
- whisk
- Fork or potato masher
- Rubber spatula or wooden spoon
- Wire rack
- Measuring cups and spoons
Ingredients
- 2 large ripe bananas mashed
- 2 large eggs
- 1/3 cup plain or vanilla Greek yogurt
- 2 tablespoons pure maple syrup
- 1 teaspoon vanilla extract
- 1 tablespoon almond milk optional
- 1/2 cup oat flour
- 1/4 cup almond flour
- 1 scoop 25–30g vanilla protein powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 teaspoon sea salt
- 1/2 teaspoon ground cinnamon optional
- 2 tablespoons chopped walnuts or pecans optional
- 2 tablespoons dark chocolate chips or cacao nibs optional
Instructions
- Preheat your oven to 350°F (175°C). Line a muffin tin with 7 silicone or paper liners, or grease the cups.
- Mash the ripe bananas in a large mixing bowl until smooth, with some small lumps remaining.
- Add the eggs, Greek yogurt, maple syrup, vanilla extract, and almond milk (if using). Whisk until combined.
- In a separate bowl, mix together oat flour, almond flour, protein powder, baking soda, baking powder, salt, and cinnamon.
- Fold the dry ingredients into the wet mixture until just combined. Add extra almond milk if the batter is too thick.
- Gently fold in any optional add-ins like nuts or chocolate chips.
- Divide the batter evenly between 7 muffin cups, filling nearly to the top. Optionally, sprinkle extra toppings on each.
- Bake for 18–20 minutes, until a toothpick inserted comes out clean or with a few moist crumbs.
- Let muffins cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.
Notes
FAQ:
What makes banana muffins “high protein”?
They’re considered high protein when they contain significantly more protein than standard muffins—typically 8g or more per serving—achieved by adding protein-rich ingredients.
What types of protein can be added to banana muffins?
Common additions include whey or plant-based protein powders, Greek yogurt, eggs, almond flour, or nut butters like peanut or almond butter.
Are high protein banana muffins healthy for breakfast?
Yes, they can be a balanced breakfast option, especially when made with whole grains, minimal added sugar, and healthy fats, offering sustained energy and fullness.
Can I make high protein banana muffins without protein powder?
Absolutely. You can use ingredients like eggs, Greek yogurt, cottage cheese, or ground nuts to naturally boost protein without powders.
How should I store high protein banana muffins to keep them fresh?
Store them in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. They also freeze well for up to 3 months.
Are high protein banana muffins suitable for kids and athletes?
Yes. They’re great for both—kids get a nutrient-dense snack, and athletes benefit from the muscle-repairing protein and energy from bananas and oats.