Low-Sugar + High Protein Banana Muffins

These protein-packed banana muffins are perfect for breakfast, post-workout fuel, or a healthy snack for the kids.

I manage to sneak protein powder into almost all my baked goods—just check out my pancake and waffle recipes. It’s a great way to up the protein while enjoying traditionally carb-laden foods.

They’re moist, naturally sweetened with ripe bananas, and lightly boosted with a little honey or maple syrup (or a sugar substitute if you want to keep them extra low sugar).

They’re also gluten-free, with oats as the “flour” base.

Low-Sugar High Protein Banana Muffins

Each muffin has a nice balance of protein and carbs to keep you full longer without the sugar crash you’d get from traditional muffins.

Ingredients (12 muffins)

• Ripe bananas, mashed (the riper, the sweeter)
• Eggs
• Melted butter
• Honey or maple syrup (or sugar-free sweetener like monk fruit or allulose)
• Unsweetened Greek yogurt (or cottage cheese for extra protein)
• Vanilla extract
• Oat flour (or blended rolled oats)
• Vanilla or unflavored protein powder (whey or plant-based- we like this brand for overall flavor)
• Baking powder
• Baking soda
• Cinnamon
• Pinch of salt
• Optional add-ins: chopped walnuts, sugar-free chocolate chips, or blueberries

Instructions

Step 1. Prep – Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or lightly grease.

Step 2. Mix wet ingredients – In a large bowl, mash bananas. Whisk in eggs, melted butter, honey (or sweetener), Greek yogurt or cottage cheese, and vanilla until smooth.

Note: I like using cottage cheese for the added protein. I do not notice a texture difference; however, using Greek yogurt does give a little boost of flavor.

Step 3. Add dry ingredients – In another bowl, mix oat flour, protein powder, baking powder, baking soda, cinnamon, and salt.

Note: I use oats and grind them in my Vitamix. You can use a coffee grinder, too.

Step 4. Combine – Slowly add the dry mixture to the wet mixture. Stir until just combined—don’t overmix. Fold in any optional add-ins.

Step 5. Bake – Divide batter evenly into muffin tin. Bake 18–22 minutes, or until a toothpick inserted in the center comes out clean.

Step 6. Cool & enjoy – Let muffins cool in the pan for 5 minutes, then transfer to a wire rack.

Storage Instructions

• Room Temperature: Store muffins in an airtight container for up to 2 days.
• Refrigerator: Keep in a sealed container for up to 5–6 days. Warm slightly before eating for best texture.
• Freezer: Wrap individually and store in a freezer-safe bag for up to 3 months. Thaw overnight in the fridge or reheat in the microwave for 20–30 seconds.

FAQ

Q: Can I make these high protein banana muffins dairy-free?
A: Yes! Swap Greek yogurt/cottage cheese with a dairy-free yogurt (like almond or coconut) and use plant-based protein powder like this one.

Q: Can I use regular flour instead of oat flour?
A: You can, but oat flour keeps these muffins lighter and gluten-free. If using all-purpose flour, reduce to about 1 ¼ cups to prevent the batter from being too dense.

Q: How can I increase the protein even more?
A: Use cottage cheese instead of Greek yogurt, or add an extra 2 tablespoons of protein powder. Just make sure the batter doesn’t get too dry—add a splash of milk if needed.

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