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High Protein Banana Muffins (12g of protein per muffin)

High Protein Banana Muffins

Soft, moist, and naturally sweetened banana muffins packed with 10–12g of protein per serving. Made with Greek yogurt, eggs, and simple pantry staples — perfect for meal prep, post-workout snacking, or a healthy breakfast on the go.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 12 muffins
Course: Breakfast / Snack
Cuisine: American
Calories: 185
Ingredients Equipment Method Notes

Ingredients
  

  • 3 ripe bananas mashed
  • 2 large eggs
  • 1 cup oat flour
  • ¾ cup plain Greek yogurt 2% or full-fat
  • 1 tsp baking soda
  • 1 tsp vanilla extract
  • Pinch of salt
  • 1–2 tbsps honey or maple syrup optional
  • 1 scoop vanilla or unflavored protein powder optional — see notes
  • 2 tbsps peanut butter or almond butter optional protein boost

Equipment

  • Large mixing bowl
  • Fork or potato masher
  • 12-cup Muffin tin
  • Muffin liners or cooking spray
  • Wooden spoon or silicone spatula
  • Toothpick (for testing doneness)
  • Wire cooling rack

Method
 

  1. Preheat & Prep
    Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with liners or spray generously with cooking spray.
  2. Mash the Bananas
    In a large mixing bowl, mash the ripe bananas until mostly smooth. A few small lumps are fine.
  3. Mix Wet Ingredients
    Add the eggs, Greek yogurt, vanilla extract, and peanut butter (if using) to the mashed bananas. Stir until well combined.
  4. Add Dry Ingredients
    Add the oat flour, baking soda, salt, and protein powder (if using). Fold everything together until just combined. Do not overmix.
  5. Fill the Muffin Tin
    Divide the batter evenly among the 12 muffin cups, filling each about ¾ full.
  6. Bake
    Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean.
  7. Cool & Serve
    Let muffins cool in the pan for 5 minutes, then transfer to a wire rack. Cool fully before storing.

Notes

  • No protein powder? No problem. The Greek yogurt, eggs, and peanut butter already deliver solid protein. Skip the powder entirely and the muffins will still hit 8–10g per serving.
  • Riper bananas = better muffins. Look for heavily spotted or fully brown bananas — they're sweeter and mash more easily.
  • Don't overmix. Stir just until the dry flour streaks disappear. Overmixing develops gluten and makes muffins tough.
  • Gluten-free? Swap oat flour for certified gluten-free oat flour or almond flour (1:1 ratio).
  • Vegan? Use 2 flax eggs (1 tbsp ground flax + 3 tbsp water each) and coconut or soy yogurt in place of Greek yogurt.
  • Storage: Room temperature 3 days, refrigerator 6 days, freezer up to 3 months.
 
 

🧾 Nutrition (Per Muffin)

Nutrient Amount
Calories 185 kcal
Protein 10 g
Carbohydrates 22 g
Fat 5 g
Saturated Fat 1 g
Cholesterol 35 mg
Sodium 130 mg
Fiber 2 g
Sugar 9 g
 
Use bananas that are fully brown and almost overripe — not just yellow with a few spots. The more caramelized the banana, the sweeter and more flavorful your muffins will be, meaning you can skip added sweetener entirely.