• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pure and Simple Nourishment
  • About
    • Meet Dr. Erin Carter
    • My Food Philosophy
    • Press and Publications
    • Contact
  • Free Resources
  • Recipes
    • Holidays
      • Fall
      • Thanksgiving
      • Christmas
    • Breakfast
    • Main Course
    • Dessert
    • Sauces and Dips
    • Side Dish
    • Drinks
    • Vegetables
    • Snack
    • Meat and Fish
    • Recipe Wrap-Ups
    • SCD
    • GAPS
    • Whole30
    • AIP
    • Vegan
    • Paleo
    • Dairy-Free
    • Gluten-Free
    • Low FODMAP
    • Refined-Sugar-Free
  • Health
    • Health Information
    • Book Club
  • Nutrition
  • Favorites
    • Books
    • Tools
    • Skincare
  • Work With Me
    • Services
    • Skin Care Quiz
    • Contact
  • Skin Care
  • Weekly Workouts
menu icon
go to homepage
  • Fall
  • Recipes
  • Health Information
  • Meet Dr. Erin Carter
  • Services
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
  • subscribe
    search icon
    Homepage link
    • Fall
    • Recipes
    • Health Information
    • Meet Dr. Erin Carter
    • Services
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
  • ×
    Home » Recipes » Breakfast

    Healthy Banana Protein Muffins (12 grams of protein!)

    Modified: Sep 18, 2025 • Published: Nov 8, 2021 by Dr. Erin Carter • This post may contain affiliate links • 2 Comments

    321 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe
    A rack full of banana protein muffins topped with chocolate chips

    These are the best banana protein muffins! They are so easy to make and have 12 grams of protein per muffin. Made with protein powder, almond flour, bananas, peanut butter, oats, and chocolate chips, the ingredients blend perfectly to give these muffins the perfect flavour and light, fluffy texture. 

    Two banana protein muffins stacked on top of each other with a bite out of the top one.

    I love making higher protein baked goods like my gluten-free almond flour biscuits and I can't wait for you to try the high protein muffin recipe I am sharing with you today!

    Table of Contents
    • Why you will love these muffins:
    • Ingredients: 
    • The best protein powders for these muffins:
    • Recipe variations and add ins: 
    • How to make banana protein muffins: 
    • Top Tips:
    • Banana Protein Muffins FAQs:
    • Other muffin recipes you will love: 
    • Recipe

    Why you will love these muffins:

    • The flavour! They have the most amazing taste and perfect light and fluffy texture.
    • These muffins are packed with protein with 12 grams of protein per muffin.
    • They are quick and easy to make and only take 20 minutes to prepare. 
    • Besides being high in protein these muffins are also gluten-free, dairy-free and refined sugar free and I've included instructions for making them vegan too. 

    If you love muffins you will also love my chocolate pumpkin muffins and banana pecan muffins.

    Ingredients: 

    For the exact measurements refer to the recipe card later in this post.

    Jump to the Recipe Card
    The ingredients for making banana protein muffins separated in bowls including flour, oats, bananas, eggs, chocolate chips, protein powder and peanut butter.
    • Dry ingredients: almond flour, vanilla protein powder, quick cooking oats, baking soda and salt. Be sure to use almond flour and not almond meal for these banana protein muffins.
    • Wet ingredients: eggs, honey or maple syrup, smooth peanut butter, vanilla extract. Be sure to use natural, smooth, unsweetened peanut butter. You could swap this for another nut butter such as almond butter or cashew butter. 
    • Ripe bananas: be sure to use ripe or overripe bananas and not green bananas. 
    • Dark chocolate chips: because chocolate just makes everything better!

    The best protein powders for these muffins:

    • Paleo Valley vanilla protein powder - this is my absolute favourite protein powder.
    • Nuzest vanilla protein powder - this is both vegan and gluten-free.
    • Ancient Nutrition vanilla collagen powder

    Recipe variations and add ins: 

    • If you can't have almond flour I would use cashew flour instead.
    • To make these banana protein muffins gluten-free: use certified gluten-free oats and gluten-free protein powder.
    • For dairy-free: use a dairy-free protein powder.
    • To make vegan: use a vegan protein powder, maple syrup instead of honey, and chia seed or flax eggs instead of eggs. Just note that they will not rise as much.
    • Feel free to add some chopped nuts such as pecans or walnuts.

    How to make banana protein muffins: 

    A mixing bowl with ripe bananas, peanut butter, eggs, oats and flour in it.
    1. Step 1: Preheat your oven to 350 degrees Fahrenheit. While the oven is preheating, add all the ingredients, except the chocolate chips, to the bowl of your standing mixer
    A mixing bowl with muffin batter in it topped with chocolate chips.
    1. Step 2: Blend the ingredients until they are smooth and then stir in the chocolate chips by hand. 
    A muffin pan with chocolate chip muffin batter in it.
    1. Step 3: Line a muffin pan with parchment paper muffin cups and then transfer the batter to the muffin cups.
    A baking rack with banana chocolate chip muffins on it.
    1. Step 4: Put the tray in the oven and bake the muffins for 18-20 minutes, or until a toothpick inserted inside comes out clean. Let the muffins cool and enjoy! 

    Top Tips:

    • Don't use whey protein powder for these banana protein muffins - it will make them too dry and gritty.
    • Use room temperature eggs for best results. 
    • Use ripe or over-ripe bananas to make these muffins. They won't work out if your bananas are still green.
    • Storage: store any leftover muffins in an airtight container at room temperature for 3 days, or in the fridge for 7 days.
    A batch of banana chocolate chip muffins on a baking rack.

    Banana Protein Muffins FAQs:

    Can I use wheat flour to make these protein muffins? 

    I have not tried making these banana oat protein muffins with wheat flour and would not recommend it. 

    Do these muffins taste like banana bread? 

    While these muffins are made with ripe, mash bananas, they do taste differently than banana bread because the protein powder adds a unique flavour that is different than the typical banana bread taste. 

    Are these muffins keto?

    No, these muffins are not low carb or keto.

    Can I freeze these muffins?

    Yes, these muffins freeze really well for up to 3 months in a freezer bag.

    Other muffin recipes you will love: 

    • A stack of three paleo lemon blueberry muffins.
      The Best Paleo Lemon Blueberry Muffins
    • A batch of chocolate chip muffins drizzled in melted chocolate on a wire baking rack.
      Orange Chocolate Chip Muffins (gluten-free & paleo)
    • A paleo chocolate chip zucchini muffin with a bite out of it.
      Gluten-Free Chocolate Chip Zucchini Muffins with Almond Flour
    • A muffin pan filled with a batch of baked blueberry muffins.
      Paleo Blueberry Muffins (gluten-free & dairy-free)

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Recipe

    Banana Protein Muffins

    Banana protein muffins are a delicious, healthy breakfast or snack that are filled with protein powder, oats and chocolate to give them the most incredible flavour.
    5 from 7 votes
    Print Pin Rate
    Course: Breakfast, Snack
    Cuisine: American
    Diet: Diabetic, Gluten Free, Low Lactose
    Prep Time: 5 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 25 minutes minutes
    Servings: 12
    Calories: 278kcal
    Author: Dr. Erin Carter

    Equipment

    • standing mixer
    • Muffin pan

    Ingredients

    • 2 cups almond flour
    • 1/2 cup quick cooking oats
    • 1/2 cup protein powder
    • 1 teaspoon baking soda
    • pinch sea salt
    • 3 eggs
    • 2 ripe bananas (1 cup mashed bananas)
    • 1/2 cup smooth peanut butter
    • 1/4 cup honey or maple syrup
    • 1/2 cup chocolate chips

    Instructions

    • Preheat your oven to 350F. Then add all the ingredients, except the chocolate chips to the bowl of your standing mixer and blend well until smooth.
    • Stir in the chocolate chips by hand.
    • Line a muffin tray with parchment paper muffin cups and transfer the batter to the muffin cups.
    • Bake the muffins for 18-20 minutes, or until a toothpick inserted inside comes out clean. Let the muffins cool a little and then enjoy!

    Notes

    1. Do not use whey protein powder for these muffins.
    2. You can substitute the peanut butter with another nut or seed butter such as cashew butter, sunflower seed butter, hazelnut butter or macadamia nut butter.
    3. Nutritional values are an estimate and will vary depending on the exact ingredients that you use. 

    Nutrition

    Calories: 278kcal | Carbohydrates: 22g | Protein: 12g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 50mg | Sodium: 165mg | Potassium: 184mg | Fiber: 3g | Sugar: 13g | Vitamin A: 84IU | Vitamin C: 2mg | Calcium: 68mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

    Reader Interactions

    Comments

    1. D. Cain

      May 09, 2023 at 4:28 pm

      What would you recommend to replace the almond flour? I really like this recipe and would like to try it...with a different flour...would all oat work? I have allergies to all nuts, and will use Sunflower butter instead of peanut butter.

      Reply
      • Erin Carter

        May 30, 2023 at 7:04 pm

        I normally recommend cashew flour instead of almond flour but in your case I realize that won't work. I don't have any other suggestions. I don't think oat will work sadly.

        Reply
    5 from 7 votes (7 ratings without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    A photo of Dr. Erin Carter wearing a floral dress in her kitchen.

    Hi everyone!

    My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialties in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share healthy, delicious recipes and healthy information here on Pure and Simple Nourishment.

    More about me

    Fall Recipes

    • A pan filled with cooked scalloped potatoes garnished with fresh thyme.
      Dairy-Free Scalloped Potatoes (gluten-free, vegan & paleo)
    • A plate full of honey glazed carrots and parsnips topped with fresh thyme.
      Honey Glazed Carrots and Parsnips
    • Two ginger turmeric shots in glass bottles with white lids surrounded by ginger, turmeric, orange slices and lemon slices.
      Easy Lemon Ginger Turmeric Shots Recipe & Benefits (no juicer)
    • A stack of five cassava flour chocolate chip cookies.
      Cassava Flour Chocolate Chip Cookies (egg-free, gluten-free)
    • A jar of chocolate orange overnight oats garnished with orange zest.
      The Best Chocolate Orange Overnight Oats
    • A pan filled with stewed potatoes topped with fresh herbs.
      The Best Stewed Potatoes (so easy!)

    Health Info

    • A bed with a bedside table next to it and the title "How to choose a non-toxic mattress" over the bed.
      How to choose a non-toxic mattress & the safest brands
    • Many burning candles with the title "Are Candles Toxic?" over them.
      Are Candles Toxic? Spoiler - Most Are!
    • A cutting board with a cooked, cut up steak on it with the title "23 carnivore diet snacks" over it.
      23 Carnivore Diet Snacks
    • A piece of cut steak on a ceramic slab with the title Carnivore Diet Meal Plan over it.
      14 Day Carnivore Diet Meal Plan and Guide

    Popular Recipes

    • A paleo apple pie bar with a bite out of it and pieces of cooked apples beside it.
      Healthy Apple Pie Bars (gluten-free, vegan & paleo)
    • A gluten free burger in a bun with lettuce, tomato and ketchup.
      The Best Gluten-Free Burgers Recipe (so juicy!)
    • A loaf of gluten free chocolate chip banana bread cut into pieces.
      Gluten-Free Chocolate Chip Banana Bread with Almond Flour
    • A paleo chocolate chip zucchini muffin with a bite out of it.
      Gluten-Free Chocolate Chip Zucchini Muffins with Almond Flour
    • A bowl of asian coleslaw with dressing being poured on it.
      Healthy Asian Coleslaw (no mayo)
    • A jar of berry cheesecake overnight oats topped with fresh berries with a spoon in it.
      Easy Berry Cheesecake Overnight Oats (no bake)

    Footer

    featured on:

    Sign up for emails and updates!

    Sign me up!
    • Privacy Policy
    • Accessibility Policy
    • Contact
    • Services
    • ↑ back to top

    Some of the links on this website are affiliate links whereby we make a small percentage if you purchase the product through that link. It does not cost you anything extra and helps us keep this website running. As an Amazon associate we earn a small percentage from qualifying Amazon purchases.

    Copyright © 2025 Pure & Simple Nourishment - Powered by Feast+

    321 shares
    321 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.