Healthy | Gluten-Free | Sugar-Free | Refined Sugar-Free Option | Dairy-Free | Vegetarian
They bake up with beautifully golden tops and soft, fluffy centers, with a tender crumb and melted chocolate pockets in every bite. They are moist without being heavy, sweet without being overpowering, and comforting in the way only banana and chocolate can be. The banana brings natural sweetness and keeps the texture soft, while the cinnamon adds that warm, cozy flavor that makes it hard to stop at just one.
They are also quick and easy to make, with simple ingredients and a straightforward method, which makes them perfect for busy mornings, meal prep, or whenever you want something nourishing ready to go.
What makes these muffins different is how they are built. Instead of relying only on oat flour like traditional oat muffins, I combine oat flour with lupin flour and eggs to naturally increase the protein and fiber. That small change makes a big difference. Each muffin provides close to 10 grams of protein and nearly 4 grams of fiber, making them more balanced and more satisfying than classic oat muffins that are mostly carbohydrate-based.
They are sweetened with monkfruit and ripe bananas, so you still get that familiar banana flavour without loading them with refined sugar. The avocado or olive oil keeps them tender and moist, and they stay soft for up to 5 days when stored properly. That makes them perfect for meal prep, busy mornings, or having something nourishing ready when you need it.
As with all my recipes, the goal is simple: take something familiar and comforting and rebuild it in a way that feels better nutritionally without losing flavor or texture. You should not have to choose between healthy and delicious.
These muffins are proof that you can have both.
Ingredients Needed
- Oat flour: Add oats to a high-speed blender or food processor until they reach a fine, powdery consistency
- Lupin flour
- Avocado oil or olive oil
- Eggs
- Ripe bananas
- Vinegar
- Golden monkfruit sweetener or coconut sugar
- Vanilla extract
- Ground cinnamon
- Baking powder
- Baking soda
- Sugar-free chocolate chips
Why You’ll Love These Banana Oat Chocolate Chip Muffins
- If you want something that feels like a treat but does not spike your energy and crash you later, this is for you.
- High in protein and high in fiber
- More filling and satisfying than traditional muffins
- Helps keep you full for longer, not hungry again an hour later
- Lower in sugar, while still tasting sweet and comforting for everyday baking
- Moist, tender crumb with melted chocolate pockets in every bite
- They taste like classic banana bread, with warm banana and cinnamon flavour in a soft, fluffy muffin form.
- Warm banana and cinnamon flavour that feels cozy and familiar
- They make the kitchen smell absolutely beautiful while baking
- Quick and easy to make with simple ingredients and a straightforward method
- Perfect for meal prep, breakfast, or an afternoon treat with coffee
Is This Good for Pre or Post-Workout?
Pre-Workout Friendly
- Can work well before a workout if eaten early enough
These muffins provide carbohydrates for energy, plus some protein for better staying power. - Best 60 to 120 minutes before training
Because they contain fiber and fat, they are usually more comfortable a little earlier rather than right before exercise. - Great for light to moderate workouts
They can be a good option before a walk, pilates, strength training, or a shorter gym session. - Adjust the portion if needed
If you are sensitive to higher-fiber foods before exercise, start with half a muffin.
Post-Workout Friendly
- A very practical post-workout snack
These muffins provide carbohydrates and protein, which is a helpful combination after exercise. - More satisfying than a carb-only snack
The added protein and fiber can help with fullness after training. - Easy to pair for stronger recovery
For harder workouts, enjoy with Greek yogurt, cottage cheese, or a protein shake to increase total protein. - Meal-prep friendly
They store well, so they are easy to keep ready for post-workout snacks during the week.
Why These Muffins Are Better Than Regular Oat Muffins
✔️ Higher in Protein
Each muffin provides about 9.5 g of protein, which is higher than many traditional oat muffins. The addition of lupin flour and vital wheat gluten helps increase the protein content and makes these muffins more satisfying.
✔️ Higher in Fiber
With nearly 4 g of fiber per muffin, these muffins offer more fiber than many standard oat muffins, which often contain much less. This can help support digestion and fullness. Fiber is known to help with satiety and can help keep hunger and blood sugar more steady after eating.
✔️ Lower in Sugar
Sweetened with ripe bananas and monkfruit (or coconut sugar as an option), these muffins are lower in sugar than many typical oat muffin recipes. If made with monkfruit, they can also be made without refined sugar.
✔️ Better Blood Sugar Balance
Because they include protein, fiber, and fat, these muffins may support a more balanced blood sugar response compared with muffins that are mostly carbohydrate-based. Fiber can slow digestion and help keep blood sugar levels steadier.
✔️ More Filling and Satisfying
The combination of protein and fiber makes these muffins more likely to keep you satisfied between meals, rather than feeling hungry again too quickly. Protein and fiber are both linked with better satiety.
✔️ More Macro Balanced
Unlike many regular oat muffins that are mostly carbohydrate-based, these have a better balance of protein, carbohydrates, and fat, making them a more practical everyday option.
Banana Oat Chocolate Chip Muffins (High Protein & High Fiber)
Ingredients
- 1¼ cups oat flour 150 g, read note 1
- ¾ cup lupin flour 75 g
- ⅓ cup avocado oil or olive oil 80 ml
- 3 large eggs
- 3 large ripe bananas
- 1 tbsp vinegar
- 1/2 cup golden monkfruit sweetener or coconut sugar about 65–70 g
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
- 1 tsp baking powder
- ⅓ tsp baking soda
- 1/3 cup sugar-free chocolate chips about 40–45 g, plus more for topping
Instructions
- Prepare the Oven and PanPreheat your oven to 160°C fan (320°F fan) or 180°C conventional (350°F).Line a muffin pan with muffin liners.
- Make the BatterIn a large bowl, mash the bananas.Whisk in the eggs and mix well.Add the oil, sweetener, vanilla extract, and vinegar. Mix until smooth.
- Mix the Dry IngredientsIn a separate bowl, sift together the oat flour, lupin flour, baking soda, baking powder, and salt, then whisk to combine.
- Combine and FoldSlowly fold half of the dry mixture into the wet mixture and mix gently.Add the remaining dry mixture and fold until just combined. Do not overmix.Stir in the chocolate chips.
- Fill and BakeDivide the batter evenly among the muffin liners.Top with extra chocolate chips.Bake for 20 minutes, or until a toothpick inserted in the centre comes out clean.
- CoolLet the muffins cool before enjoying.
Notes
- Homemade oat flour (Note 1):
Add oats to a high-speed blender or food processor for 30–60 seconds. Blend until the oats turn into a fine, powdery, soft flour. - Storage:
Store in an airtight container in the fridge for up to 5 days. They stay soft and are great for meal prep. - Do not overmix:
Fold the batter gently and stop once combined to help keep the muffins soft and fluffy. - Optional topping tip:
Add a few extra chocolate chips on top before baking for a lovely bakery-style finish.
Nutrition per serving (Using Golden Monkfruit ): 1 of 11 servings
Calories: 176 kcal, Protein: 9.5 g, Carbohydrate: 15.7 g, Net Carb: 11.8 g, Sugars: 3.8 g, Fat: 10.6 g, Saturated Fat: 1.8 g, Fiber: 3.9 gNutrition Facts Notes:
✔️ Makes 11 muffins ✔️ Sweetened with monkfruit, which adds no calories or sugar ✔️ Naturally sweetened further by ripe bananas ✔️ Higher in protein than traditional oat muffins due to lupin flour ✔️ Good source of fiber from oat flour, lupin flour, and bananas ✔️ Lower sugar than standard banana muffins ✔️ Balanced macronutrients help support steadier energy levels ✔️ Not low carb due to oat flour and banana content ✔️ Lower calorie than most muffins ✔️ Suitable for higher-protein baking and refined sugar free dietsBetter Than Regular Oat Muffins?
✔️ More protein ✔️ More fiber ✔️ Lower in Sugar ✔️ Better Blood Sugar Balance ✔️ More Filling and Satisfying ✔️Macro Balanced
