Banana Oat Protein Muffins

6 Muffins247 cals

Level up your morning routine with this healthy breakfast muffin recipe! These Banana Oat Protein Muffins pack some great macros, are easy to make with common ingredients, and are absolutely delicious.

All you need? Something to mix your ingredients in and your preferred size muffin pan!

Add right into your mixing bowl or whatever you’re using 2 cups of rolled oats, 2 large ripe bananas, 4 large egg whites, 1/2 cup unsweetened apple sauce, 1 teaspoon of baking powder, 1 teaspoon of baking soda, 2 teaspoons of ground cinnamon, and 4 scoops of a vanilla or banana protein powder.

Want more of a chocolate banana taste? Use a chocolate protein powder!

Mix all of those ingredients until your banana oat protein muffins mix is somewhat smooth. I like using a hand mixer to speed this step up but a fork or spoon work just as good with some effort!

Not sweet enough? Add some sweetener to the recipe!

Muffin Size

Take out a muffin pan, coat it with some non-stick cooking spray, and evenly distribute your mix into it. I used a jumbo muffin pan today and filled each spot around 3/4 of the way full.

Put your banana oat protein muffins into the oven on 350F/176C for around 25-30 minutes. Keep in mind that if you’re using a smaller pan they’ll likely bake much faster so make sure to watch them.

Remove your protein muffins from the oven, let them cool, and pop them right out with a fork!

Pro tip? Top them with some fat free whipped cream or topping, complimenting flavored Greek yogurt, cream cheese, peanut butter, and so on.

You could also even add more protein by topping these banana oat protein muffins with some High Protein Frosting!

Protein Banana Oat Muffins Recipe

Banana Oat Protein Muffins

Bananas for breakfast, muffin edition! These Banana Oat Protein Muffins are easy to make, high in fiber, and absolutely delicious.
4.67 from 6 votes
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Dessert
Cuisine: American
Keyword: banana, oat muffins, protein, protein muffins
Servings: 6 Muffins
Calories: 247kcal
Cost: $2.50

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


  • 2 Cups Rolled Oats
  • 2 Large Bananas - or 3 Small
  • 4 Large Egg Whites
  • ½ Cup Unsweetened Apple Sauce
  • 1 Teaspoon Baking Powder
  • 1 Teaspoon Baking Soda
  • 2 Teaspoons Ground Cinnamon
  • 4 Scoops Protein Powder - Vanilla or Banana


  • Add and mix all of your ingredients together in a bowl
  • Coat a jumbo muffin pan with some non-stick cooking spray
  • Put them in the oven on 350F/176C for around 25-30 minutes or 15-20 minutes for a regular muffin pan



Calories in the WHOLE recipe:
  • Calories: 1487
  • Fat: 19g
  • Saturated Fat: 8g
  • Sodium: 724mg
  • Carbs: 199g
  • Fiber: 25g
  • Sugar: 52g
  • Protein: 130g


Calories: 247kcal | Carbohydrates: 33.1g | Protein: 21.6g | Fat: 3.1g | Saturated Fat: 1.3g | Sodium: 120.6mg | Fiber: 4.1g | Sugar: 8.6g


  1. Paluna on January 14, 2022 at 3:47 pm

    Hi!! I absolutely love your recipes. I’ve been making them for years, sadly I found this one a bit dry. Is there anything you suggest to make it more moist? Add milk? More apple sauce? Reduce bake time? I used a 12 muffin tin and baked for 15min

    • Derek Howes on February 27, 2022 at 9:54 am

      Thank you! How was the taste? I’d start with reducing your bake time and be careful not to over-mix! Hope this helps.

  2. Angela W Broyles on July 13, 2020 at 8:47 am

    5 stars
    love these muffins, and all of your recipes Derek!

  3. NANCY ANNE on May 9, 2019 at 12:00 am

    He Derek! I made your recipe yesterday, but changed the order of mixing a bit and added a little salt and vanilla to amp up the flavor. Posted it on, where I am a regular contributor:

    • Derek Howes on May 27, 2020 at 7:59 pm

      Hi Nancy! Thanks so much for your feedback and also providing your spin on this recipe. Great stuff!!!

  4. Sally on March 26, 2017 at 12:00 am

    How big is a ‘scoop’ of protein powder?

    • Derek Howes on March 27, 2017 at 12:00 am

      Hi Sally! The standard is almost always 30g!

  5. Magda on May 3, 2016 at 12:00 am

    Delicious 🙂

  6. Angie on February 5, 2016 at 12:00 am

    I used pea protein, whole eggs and added dark chocolate chips, so good!! My toddler is eating one right now, he’s loving it! 🙂

  7. Danica on January 30, 2016 at 12:00 am

    I really like to see the nutritional information for anything I make

  8. Amanda on January 17, 2016 at 12:00 am

    My daughter was looking for a great ” on the go” breakfast to make at college….she loves these! What’s the calorie and fat breakdown? She doubles the recipe and it make 12 jumbo muffins.

    • Derek Howes on January 18, 2016 at 12:00 am

      Hi Amanda! That’s wonderful! 🙂 I actually don’t have the totals off the top of my head but very low in fat depending on what protein powder you use (I’d say < 10g) and around 1-1.2k calories!

  9. janine on November 12, 2015 at 12:00 am

    Hi Derek

    Can I leave the bananas out? I am looking for a chocolate muffin recipe which has about 20g of protein inn and 20g of carbs and low in fat. Under 2g.
    Thanks so much

    • Derek Howes on November 13, 2015 at 12:00 am

      Hi Janine! I would not leave the bananas out unless you sub them with something else. I would attempt to modify one of my other recipes if you’re looking for lower carbs! Thank you

  10. Rachel on November 6, 2015 at 12:00 am

    Really impressed by the recipes on your site; every one I’ve made turned out awesome! I added 2 tbs. buckwheat honey and 2 tbs. diced walnuts to this recipe and a butter toffee flavored protein powder. You know a healthy recipe turns out well when your 4 year old is begging you to share!

  11. Lorrie on October 10, 2015 at 12:00 am

    Love these cookies. I tweeked a little not to disturb the wholesome healthy taste too much. I used 2 whole eggs, mocha protein powder, and vanilla Greek yogurt in place of applesauce. These are moist and yummy. Thanks.

    • Derek Howes on October 13, 2015 at 12:00 am

      Thanks for the awesome feedback Lorrie! 🙂

  12. Patty on October 3, 2015 at 12:00 am

    Can you clarify how big your “scoop” is for the protein powder? Your scoops seem to be much bigger than mine. I think this recipe is going to be a major fail for me.

    • Derek Howes on October 7, 2015 at 12:00 am

      30g so 120g for this recipe! 🙂

  13. Mike Maynard on August 18, 2015 at 12:00 am

    Hey Derek,
    Just found your awesome website. Looking forward to making pretty much everything. Do you have the macro breakdown per muffin for these?

  14. Alex P on May 10, 2015 at 12:00 am

    Do you think I can do half oat flour and half brown rice flour without drying it ? Thanks !

  15. Whitney on October 31, 2014 at 12:00 am

    Derek –

    I’ve been wanting to try the banana cream pie but the link is broken and only goes to the muffins. Is there any way to get your recipe for the pie?


    • Derek Howes on November 2, 2014 at 12:00 am

      Hi Whitney! Sorry about that, I fixed it! Thanks for the heads up

  16. Jessica on September 10, 2014 at 12:00 am

    Hey Dererk!

    Do you whizz the oats into flour for this recipe or just leave them as is?


    • Jessica on September 10, 2014 at 12:00 am

      *Derek! sorry

  17. Ray on March 11, 2014 at 12:00 am

    I just came across your site and tried the banana cream pie. What can say, it’s absolutely fantastic. It’s so good my wife even likes it, and she does not care for anything made with whey.

    I found so many recipes on your site I don’t know which one I want to try next!

    I also read that you are putting together a e-recipe book. Looking forward to it’s release.

    Please keep the recipes coming!!


    • Derek Howes on March 11, 2014 at 12:00 am

      Thanks Ray! I appreciate it. So glad you both liked it! 🙂

  18. Emma on February 4, 2014 at 12:00 am

    Great protein banana, oat muffins!!

    Tried a few recipes before came across yours – they are definitely the best of the batch…. Delicious, easy to make and packed full of protein and fibre – my boyfriend who trains a lot is loving them! Thank you for sharing. Emma

    • Derek Howes on February 4, 2014 at 12:00 am

      Love it! Thanks for the comment Emma

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