breakfast · Healthy Baked Goods · Snacks · Sweets · vegan · Vegetarian

Protein Punch Banana Muffins


Made with apple sauce instead of butter, and packed full of oats and super-food Chia seeds, these banana muffins are a great way to start your day! Chia seeds are high in protein which helps keep you full longer (the oats help with this too!).  They add a nutty crunch without changing the delicious flavor of the banana muffins we all know and love.  Try these, and you will never need another banana bread recipe again!


  • 1 tbsp ground flax + 3 tbsp water
  • 1 1/4 cups flour
  • 1 cup oats
  • 1/2 cup brown sugar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/4 tsp salt
  • 3/4 cup almond milk
  • 1/3 cup apple sauce
  • 1/2 tsp vanilla
  • 3 mashed bananas
  • 2 tbsp Chia seeds
  • Add-ins: You can choose to leave the muffins plain, or stir in a cup of chocolate chips, nuts, raisins, dried cranberries, dried banana chips, etc. You choose!

For the topping (Optional)

  • 1 tbsp each of Chia seeds, pumpkin seeds, sunflower seeds, and brown sugar.


  1. Preheat the oven to 400. Combine the flax seed and water, set aside.
  2. In a medium bowl, combine the flour, oats, brown sugar, baking powder, baking soda, cinnamon and salt.
  3. In a separate bowl, mix flax mixture, almond milk, apple sauce, vanilla, and bananas.
  4. Add the dry ingredients to the wet, and fold in until it is half mixed.
  5. Now stir in the Chia seeds and anything else you want to add to your muffins.  My favorite is chocolate chips!
  6. Pour the batter into 6 greased extra large muffin cups, or 12 regular ones.  If you are adding the seed topping, stir all the topping ingredients together and sprinkle one tablespoon on top of each muffin.
  7. Bake the muffins for 25-28 minutes if using large muffin cups, 18-20 minutes if using regular muffin cups.  A toothpick inserted in the middle of a muffin should come out clean.  Let the muffins cool slightly in the tins before taking them out.

Tips and Tricks

  • The key to fluffy muffins is to not over-stir the batter. This is why I suggest adding the Chia seeds, chocolate chips, or any nuts/raisins, when the batter is only halfway incorporated, so that you reduce the amount of stirring.
  • You can easily freeze bananas to use in recipes like this! Just peel and put in a freezer bag. Defrost the banana in a bowl at room temperature for about half an hour before using it to bake. Just a heads-up: once it is defrosted the banana will look kind of… well… yucky.  But don’t worry! It tastes great! Just pour out any liquid that might have developed in the bowl as a result of defrosting, and mash up the banana like you normally would!
  • Run a knife along the edges to loosen the muffin before taking it out of the tin.
  • While dark chocolate chips are my favorite add-in, white chocolate chips are delicious as well.  I have also had amazing banana muffins that featured the addition of dried banana chips, making them extra banana-y 🙂
  • Use nice, yellow bananas to make any banana bread or muffin.  It is simply a myth that using black, over-ripe bananas is better.  This will actually make your banana muffins bitter!

2 thoughts on “Protein Punch Banana Muffins

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