Banana bread protein muffins
Banana bread protein muffins, specifically this recipe, are my latest go-to carb and protein snack. I started with my original Banana Bread Recipe and tweaked it to lower the sugar and make it gluten free. It took me a few bakes to get this recipe exactly where I wanted it, and my family happily ate each test batch.
With 131 calories, 9 grams of protein, 21 grams of carbs and 5 grams of fat per serving, this recipe is well-balanced nutritionally, filling and delicious — which makes these muffins a perfect snack for kiddos or adults.
We love bananas!
In my house, banana muffins and banana bread are staples. Everyone loves it, it’s easy to make and it’s a great quick snack or breakfast to have around. This version has been my go-to lately, because it is a healthier version and even the kids approve of it. If my 16-year-old son, Gianni, approves, I know I’ve done a good job with a healthy recipe. Gianni grew up in my restaurant and bakery eating really good, gourmet baked goods and holds everything to those standards.
This recipe is very versatile. It can be baked as muffins or as a loaf, and there are flavor variations in the notes. I have been using King Arthur Measure for Measure GF flour, The Dr & The Chef Protein Powder and Lily’s Chocolate chips. I have listed a few options for flours and chips in the notes.
I am working on apple spice, double chocolate and carrot cake versions of this recipe, as well as a grain-free Paleo version of banana bread protein muffins. I will post the recipes as soon as I perfect them.
To get the longest shelf life out of protein muffins, I individually wrap them once they are cooled, and then put them in an airtight container. This recipe also freezes really well, so you can make a double batch, wrap as above and put them in the freezer to pull out as needed.
Gluten-Free Banana Bread Protein Muffins
- 130 g 1:1 gluten-free flour blend
- 1 teaspoon baking soda
- ½ teaspoon salt
- 3 bananas, very ripe (approx 340g)
- 100 g allulose or monk fruit sweetener
- 50 g coconut sugar
- 1 large egg
- 56 g coconut or avocado oil
- 1 teaspoon vanilla
- 2 scoops whey protein powder (I use The Dr. & The Chef Vanilla)
Preheat the oven to 350 degrees.
In a medium bowl, whisk together the flour, baking soda and salt.
Put the bananas and sweetener in another large bowl. Mash with a potato masher or a fork, until there are no pieces bigger than the size of a pea. Add the egg, mixing well to incorporate. Stir in the oil and vanilla, mixing well.
Stir in the flour mixture, until just combined. Do not overmix.
If using mix-ins, such as nuts or chips, stir in now.
Set the batter aside to rest for 30 minutes.
Line a standard 12-cup muffin pan with paper liners, and evenly distribute batter between them.
Bake on the middle rack in your oven for 12 minutes, rotate the pan, and bake and additonal 12 minutes, until they are just barely firm to the touch. I prefer to underbake a tiny bit, because they will continue to cook when they come out of the oven and can get dry if you overbake them.
If you are making a loaf:
Spray a 8½x4½-inch loaf pan, and add batter. Bake for about an hour or until just firm to the touch and a toothpick or cake tester comes out clean. I usually check on them and turn the pans after the first 30 minutes.
- The riper your bananas are, the sweeter your muffins will be. If I am using super ripe bananas (basically all brown on the outside), I will cut the sweetener(s) in half or leave them out.
- My favorite GF flour blends are King Arthur Measure For Measure, Bob's Red Mill 1:1 and Cup4Cup.
Banana nut: Add 1/2 cup chopped walnuts or toasted pecans.
Banana oat: Replace half of the GF flour with oat flour.