High protein banana muffins give you all the cozy banana bread flavor you love in a portable, protein-packed package. Instead of relying only on flour, sugar, and oil, this version uses Greek yogurt, protein powder, oat flour, and ground flax to boost the protein and fiber. The muffins bake up soft and tender, with just enough sweetness from ripe bananas and a little maple syrup. They work for grab-and-go breakfasts, after-school snacks, or an afternoon bite with coffee when you want something that feels like a treat but actually fills you up.
Quick Recipe Snapshot
- Prep time: 15 minutes
- Cook time: 18 minutes
- Total time: 33 minutes
- Servings: 12 muffins
- Difficulty: Easy
- Diet type: High-Protein, High-Fiber, Whole-Grain
You’ll find a printable recipe card with exact measurements and nutrition details at the end of this post.
Table of Contents
Want a bigger overview of protein-rich meals and snacks? Explore our High Protein Foods Guide for simple explanations, food lists, and a 7-day high protein meal plan using recipes from HealthyAmericanBites.
Ingredients for High Protein Banana Muffins
Wet Ingredients
- 2 large very ripe bananas, mashed (about 1 cup)
- 2 large eggs
- 1 ½ cups plain nonfat Greek yogurt
- ¼ cup maple syrup or honey
- 1 teaspoon vanilla extract
Dry Ingredients
- 1 ½ cups oat flour (or finely blended rolled oats)
- ¾ cup (about 60 g) vanilla or unflavored protein powder (whey or plant-based)
- 2 tablespoons ground flaxseed
- 1 ½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon ground cinnamon
- ¼ teaspoon fine sea salt
Optional Mix-Ins
- ¼ cup mini dark chocolate chips
- ¼ cup chopped walnuts or pecans
Step-by-Step Instructions
- Prep the pan and oven.
Preheat your oven to 350°F (175°C). Line a 12-cup muffin pan with paper liners or lightly spray it with cooking spray. - Mash the bananas.
In a large mixing bowl, mash the ripe bananas with a fork until mostly smooth. A few small lumps are fine. - Whisk in the wet ingredients.
Add the eggs, Greek yogurt, maple syrup or honey, and vanilla extract to the mashed bananas. Whisk until the mixture looks smooth and well combined. - Combine the dry ingredients.
In a separate bowl, stir together the oat flour, protein powder, ground flaxseed, baking powder, baking soda, cinnamon, and salt. Make sure the protein powder breaks up and no clumps remain. - Bring the batter together.
Pour the dry ingredients into the banana mixture. Stir gently with a spatula just until no dry streaks of flour remain. The batter will be thick but scoopable; avoid overmixing to keep the muffins tender. - Fold in mix-ins.
If you use chocolate chips or nuts, fold them into the batter now, reserving a few for sprinkling on top if you like. - Fill the muffin pan.
Divide the batter evenly among the 12 muffin cups, filling each about ¾ full. Smooth the tops slightly with a spoon if needed and sprinkle any reserved mix-ins on top. - Bake.
Bake for 16–18 minutes, or until the tops are set and a toothpick inserted in the center of a muffin comes out mostly clean with just a few moist crumbs. - Cool and enjoy.
Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack to finish cooling. Enjoy warm or at room temperature.
Tips & Variations
Boost the Protein Even More
- Use a high-quality whey or plant-based protein powder with at least 20 g protein per scoop.
- Add 1 extra tablespoon of ground flax or hemp seeds for a small protein bump and extra healthy fats.
- Pair a muffin with a side of Greek yogurt or cottage cheese if you want a higher-protein, more substantial meal.
Make Them Gluten-Free
- Use certified gluten-free oat flour or finely ground gluten-free oats.
- Double-check that your protein powder is gluten-free.
Dairy-Free or Lactose-Friendly
- Swap the Greek yogurt for a thick dairy-free Greek-style yogurt made from soy or almond.
- Choose a plant-based protein powder and make sure any chocolate chips you use also fit your needs.
Lower-Sugar Option
- Reduce the maple syrup or honey to 2 tablespoons if your bananas are very ripe and sweet.
- Skip chocolate chips and use chopped nuts instead.
- Use a vanilla-flavored protein powder that’s already lightly sweetened to cut back on added sugars.
Flavor Twists
- Peanut butter swirl: Add 2–3 tablespoons of warmed peanut butter to the batter and swirl gently.
- Blueberry banana: Fold in ½ cup fresh or frozen blueberries instead of chocolate chips.
- Cinnamon crunch: Sprinkle a light mixture of oats and cinnamon on top before baking for extra texture.
Serving Suggestions
High protein banana muffins are flexible and easy to slot into your day.
- Quick breakfast: Pair one or two muffins with scrambled eggs or a couple of high-protein egg bites meal prep for a balanced morning plate.
- On-the-go snack: Toss a muffin in your bag with a handful of nuts or a cheese stick for a simple afternoon snack.
- Brunch spread: Serve a basket of muffins alongside air fryer egg bites and a fresh fruit platter.
- Post-dinner treat: Warm a muffin slightly and enjoy it with a small serving of high-protein chocolate mousse when you want dessert that still offers protein.
- Lunchbox upgrade: Add a muffin to a lunchbox with sliced veggies and a little dip instead of a packaged bar.
Storage & Reheating
- Room temperature:
- Store muffins in an airtight container at room temperature for up to 2 days.
- If your kitchen is warm or humid, move them to the fridge sooner.
- Refrigerator:
- Keep in an airtight container in the fridge for up to 5 days.
- Reheat in the microwave for 10–15 seconds to soften before eating if you like them warm.
- Freezer:
- Freeze muffins in a single layer on a baking sheet, then transfer to a freezer bag or container once solid.
- Store for up to 3 months.
- Thaw at room temperature for 30–45 minutes or microwave for 20–30 seconds until warmed through.
Nutrition Highlights for High Protein Banana Muffins
Per muffin (1 of 12, without optional chocolate chips or nuts, using nonfat Greek yogurt and whey protein):
- Calories: ~135
- Protein: ~10 g
- Carbohydrates: ~19 g
- Fiber: ~2 g
- Fat: ~3 g
You get protein from several places at once: Greek yogurt, eggs, protein powder, oats, and flaxseed all contribute. Compared with a traditional banana muffin made with white flour, oil, and sugar, these high protein banana muffins offer more protein, more fiber, and less fat while still feeling comforting and satisfying. For broader guidance on building balanced meals with protein, whole grains, and healthy fats, you can explore resources from Harvard Health on healthy eating patterns.
Exact nutrition will vary with your protein powder, sweetener choice, and optional mix-ins.
High Protein Banana Muffins
Why This Recipe Matters to Me
Banana bread and muffins were part of the rhythm of my childhood kitchen. When the bananas on the counter turned spotty, my mom would mash them into batter, and the house would smell like cinnamon and vanilla. Later, as my dad faced diabetes and my mom shifted toward gluten-free choices, those familiar recipes started to feel complicated instead of comforting.
High protein banana muffins are one of the ways I’ve brought that tradition forward. They keep the familiar flavor and warmth but lean on yogurt, protein powder, and oats instead of a lot of sugar and butter. It feels good to have a muffin recipe I can bake for my family that nods to the past and still fits the way we try to eat today.
FAQ about High Protein Banana Muffins
Can I add protein powder to my banana muffins?
Yes, you can add protein powder to banana muffins, and this recipe shows you how to do it without drying them out. The key is to balance the extra protein with enough moisture from bananas and Greek yogurt. In this batter, protein powder works alongside oat flour and flaxseed, so you still get a soft, tender crumb. Start with the amount listed here, rather than dumping in extra scoops, so your muffins bake up well.
Bottom line: You can add protein powder if you also increase moisture and keep the batter balanced.
Can I just add protein powder to muffins?
Simply sprinkling protein powder into any muffin recipe without adjustments can make the muffins dense, dry, or gummy. Protein powder behaves differently than flour, so you often need more liquid and sometimes a bit less flour. In this high protein banana muffins recipe, the Greek yogurt, bananas, and eggs add enough moisture to handle the protein powder. If you modify other recipes, swap out some flour for protein powder and increase liquid ingredients gradually.
Bottom line: You should not just add protein powder without changes; adjust flour and liquids so the texture stays soft.
Are banana protein muffins healthy?
Banana protein muffins can be a more balanced option than many traditional bakery muffins. When you use whole-grain oat flour, Greek yogurt, protein powder, and a modest amount of sweetener, you get a mix of protein, fiber, and complex carbs. They still contain natural sugars from bananas and any added maple syrup or honey, so portion size matters. As part of a varied diet, though, they can absolutely support your goals.
Bottom line: Yes, banana protein muffins can be a wholesome choice when you use whole ingredients and enjoy them in reasonable portions.
Are protein muffins actually healthy?
Protein muffins can be healthy, but it depends on what you put in them. Muffins that rely mostly on refined flour, lots of sugar, and large amounts of oil are not automatically “healthy” just because they contain protein powder. However, when you build them with ingredients like oats, Greek yogurt, eggs, nuts, and a controlled amount of sweetener, they can deliver steady energy and good nutrition. Always look beyond the “high protein” label to the full ingredient list.
Bottom line: Protein muffins are as healthy as their ingredients and portions; focus on whole foods, not just protein powder.
Can I make these high protein banana muffins without protein powder?
Yes, you can make a version of these muffins without protein powder. Replace the ¾ cup protein powder with ½ cup additional oat flour and ¼ cup extra Greek yogurt, then bake as directed. Your muffins will still be higher in protein than most traditional versions thanks to the yogurt, eggs, oats, and flax, just with a slightly lower total protein count per muffin.
Bottom line: You can skip protein powder by using more oat flour and Greek yogurt and still keep these muffins relatively high in protein.
More Recipes You’ll Love
If you like these high protein banana muffins, you might enjoy having a whole lineup of high-protein options to rotate through your week. For another sweet bake, try the tender high-protein blueberry muffins as a companion recipe. On savory mornings, both high-protein breakfast biscuits and air fryer egg bites give you grab-and-go options.
When you want a protein-rich dessert to pair with your muffins, high-protein chocolate mousse is cool and creamy. For hearty dinners that match your high-protein snack habits, recipes like high-protein stuffed peppers and chicken apple sausage in the air fryer keep protein front and center.
Final Thoughts for High Protein Banana Muffins
High protein banana muffins prove that you do not have to pick between comfort and nutrition. With a few simple swaps and smart add-ins, you can bake a batch of muffins that tastes like home and still helps you hit your protein goals. Use this recipe as a starting point, adjust the sweetness and mix-ins for your family, and keep experimenting with other high-protein recipes to build a menu that works for your real life.
Print
High Protein Banana Muffins (Soft, Freezer-Friendly Snack)
These high protein banana muffins deliver classic banana bread flavor in a soft, portable snack that actually keeps you full. Ripe bananas, Greek yogurt, protein powder, oat flour, and ground flaxseed come together in an easy batter you stir by hand and bake in under 20 minutes. They make a simple grab-and-go breakfast, snack, or lunchbox treat when you want something cozy but also higher in protein and fiber.
- Total Time: 33 minutes
- Yield: 12 muffins
Ingredients
2 large very ripe bananas, mashed (about 1 cup)
2 large eggs
1 1/2 cups plain nonfat Greek yogurt
1/4 cup maple syrup or honey
1 teaspoon vanilla extract
1 1/2 cups oat flour (or finely blended rolled oats)
3/4 cup (about 60 g) vanilla or unflavored protein powder (whey or plant-based)
2 tablespoons ground flaxseed
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon fine sea salt
1/4 cup mini dark chocolate chips (optional)
1/4 cup chopped walnuts or pecans (optional)
Instructions
1. Preheat the oven to 350°F (175°C) and line a 12-cup muffin pan with paper liners or lightly spray with cooking spray.
2. In a large mixing bowl, mash the ripe bananas with a fork until mostly smooth.
3. Add the eggs, Greek yogurt, maple syrup or honey, and vanilla extract to the bananas and whisk until smooth and well combined.
4. In a separate bowl, stir together the oat flour, protein powder, ground flaxseed, baking powder, baking soda, cinnamon, and salt until no clumps remain.
5. Pour the dry ingredients into the wet ingredients and stir gently with a spatula just until no dry streaks of flour remain; the batter will be thick.
6. Fold in the mini chocolate chips and chopped nuts if using, reserving a few for sprinkling on top if desired.
7. Divide the batter evenly among the 12 muffin cups, filling each about three-quarters full and smoothing the tops slightly.
8. Bake for 16–18 minutes, or until the tops are set and a toothpick inserted in the center of a muffin comes out mostly clean with a few moist crumbs.
9. Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely before storing or serving.
Notes
Use very ripe bananas with plenty of brown spots for the best sweetness and banana flavor.
Choose a whey or plant-based protein powder you enjoy, and avoid adding extra scoops so the muffins stay moist and tender.
Store muffins in an airtight container at room temperature for up to 2 days, or in the refrigerator for up to 5 days.
Freeze cooled muffins in a single layer, then transfer to a freezer bag and keep for up to 3 months; thaw at room temperature or warm briefly in the microwave before serving.
Pair a muffin with eggs, yogurt, or cottage cheese if you want to turn it into a higher-protein breakfast or post-workout snack.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Breakfast
- Method: Oven
- Cuisine: American
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