Global · breakfast, snack
Banana Oatmeal Muffins (No Flour)
Video by The Cooking Foodie on YouTube · Open on YouTube
- Vegetarian
- Dairy-free if you leave out the milk
- Nut-free
Contains: Gluten, Egg, Milk. Check labels on stock, sauces and spice mixes.
Flourless muffins made from whole rolled oats and banana: about 170 kcal, 5 g of protein and 3 g of fibre each, with roughly 8 g of added sugar from the honey (and chocolate chips, if used).
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Heat the oven to 180 °C (360 °F) and line or grease a 12-hole muffin tin. 1:58
- Mash the bananas in a large bowl, then whisk in the eggs, milk, honey and vanilla until well combined. 0:10
- Blend 2 cups (180 g) of the oats into a flour in a blender or food processor; keep the last cup whole. 1:02
- Stir the oat flour, whole oats, baking powder and salt into the wet mixture until fully combined. 1:34
- Divide the batter between the 12 cups and top each with a few chocolate chips, if using. Bake for 25 minutes, until lightly golden and a toothpick comes out clean. 2:06
- Cool in the tin for 10 minutes, then on a wire rack. 2:36
Tip. Makes 12. Maple or date syrup can replace the honey, and any milk works. Keep 2 days at room temperature or 5 days in the fridge, or wrap each muffin and freeze for up to 2 months; thaw at room temperature.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 12
Where the energy comes from one serve
- Net carbs 65%
- Protein 13%
- Fat 22%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 49% of the 26 g of net carbs come from the rolled oats. To cut carbs, try chia seeds, flaxseed or a nut-and-seed mix instead.
Vitamins & minerals % of a day, one serve · tap for more
Selenium Source18%
9.9 µg a serve, mostly from rolled oats (66%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium Source11%
45 mg a serve, mostly from rolled oats (70%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source10%
1.1 mg a serve, mostly from rolled oats (74%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 12
Iron8%
1.5 mg a serve, mostly from rolled oats (66%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B127%
0.2 µg a serve, mostly from eggs (53%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B67%
0.1 mg a serve, mostly from mashed ripe banana (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium4%
200 mg a serve, mostly from rolled oats (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate4%
16 µg a serve, mostly from rolled oats (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium3%
37 mg a serve, mostly from milk (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A2%
22 µg a serve, mostly from eggs (57%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C2%
1.7 mg a serve, mostly from mashed ripe banana (95%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D2%
0.4 µg a serve, mostly from eggs (50%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Omega-32%
0 g a serve, mostly from rolled oats (62%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E1%
0.2 mg a serve, mostly from rolled oats (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K1%
0.8 µg a serve, mostly from rolled oats (58%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Cooking Foodie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.