It all started with a bunch of overripe bananas staring me down from the counter. I usually turn them into banana bread, but this time, I craved something lighter. Inspiration struck when I remembered seeing banana oat flour muffins online.

Banana oat flour muffins with rolled oats topping.

The best part is you can make them gluten-free if you use certified gluten-free oats, which is great for anyone with dietary needs. It’s a simple way to start your mornings with some nutritious and wholesome goodness.

And mommies, you can prep this a night before for those rush mornings and skip so much hassle. Plus, they’re completely customizable!

What I Love About This Recipe And I’m Sure You Will Too!

First of all, the ripe bananas and oat flour makes these muffins super moist and tender. The bananas bring natural sweetness, while the oat flour adds a soft and crumbly texture.

Next, they’re full of fiber from the oats and bananas, making them a healthy choice that doesn’t skimp on flavor.

Finally, these muffins are versatile. Toss in some nuts, chocolate chips, or dried fruit to switch things up. They freeze well too, so you can bake a batch and have them ready for busy mornings.

Here’s how to make them your own breakfast masterpiece.

If You Are A Fan Of Muffins, Check Out These:

Greek Yogurt Muffins

Banana Cottage Cheese Muffins

Homemade Sourdough Blueberry Muffins

High Protein Strawberry Cottage Cheese Muffins

Best High Protein Chocolate Chip Muffins With Cottage Cheese

Ingredients

Rolled Oats (1 cup)
You’re grinding these into flour, so they’re the backbone. They bring a mild, toasty flavor and a fiber punch, about 4 grams per muffin. Old-fashioned work best; steel-cut won’t blend right.
Baking Powder (1 teaspoon)
This kicks off the rise, reacting fast in the oven to puff things up. Too old, and you’ll get flat muffins. Therefore, always check the date.
Baking Soda (1/2 teaspoon)
Works with the bananas’ acidity to lift and brown the tops. It’s less about fluff here, more about that golden edge.
Salt (1/4 teaspoon)
Just a pinch, but it’s clutch. It sharpens the banana and maple notes, cutting through the sweetness like a pro.
Ripe Bananas (2, mashed)
Spotty and soft is the goal—unripe won’t mash or sweeten enough. They’re your moisture and sugar base, slashing the need for extra sweeteners.
Egg (1 large)
Binds the batter so it doesn’t crumble. Room temp mixes better; cold can stiffen things up.
Milk (1/3 cup, any type)
Loosens the mix for a smoother batter. I use oat milk for the vibe, but dairy or whatever’s in your fridge works. Too much of it, though, makes it soggy. I’d recommend sticking to the measure.
Maple Syrup (1/4 cup)
Real stuff, not the fake bottle. It’s less cloying than sugar, with a woodsy depth that hooks up with the bananas. About 50 grams of carbs here, if you’re counting.
Vanilla Extract (1 teaspoon)
Not just for vibes, it rounds out the flavors, masking any eggy hints. Pure extract over imitation; you’ll taste the difference.

Directions

Crank your oven to 350°F (175°C). Line a muffin tin with 6-8 paper liner, or nonstick spray also works if you’re out.
Toss the oats in a blender. Pulse for 45-60 seconds until it’s fine like powder, not gritty. You’ll get about 1 cup of oat flour with this recipe’s measurements. I like to make a big batch of oat flour and store it in an airtight container for easy access when the cravings hit.
In a big bowl, whisk the oat flour, baking powder, baking soda, and salt. Stir it up so everything’s even. It’s got to be uniform for even rise.
In another bowl, mash the ripe bananas with a fork. Add the egg, milk, maple syrup, and vanilla extract. Mix until it’s all combined.
Now, pour the wet ingredients into the dry ones. Stir gently until they come together. Lumps are fine, so don’t overdo it.
Spoon the batter into the muffin tin, filling each cup about two-thirds full. I like topping with a sprinkle of rolled oats because they add a unique texture dynamic with the extra crunch.
Slide it into the oven and bake for 18-20 minutes. Check with a toothpick; if it comes out clean, they’re ready.
Let the muffins cool in the tin for 5 minutes. Then move them to a wire rack to finish cooling. That’s it—your healthy Banana Oat Flour Muffins are good to go!

The Microwave Method

For a lone muffin when you’re short on time, whip up the batter as usual and scoop 1/4 cup into a greased microwave-safe mug. Zap it on high for 60-90 seconds—start checking at 60. It won’t get that oven-baked crust, but it’s soft, warm, and ready faster than you can preheat anything.

Recommended Toppings

While I love these muffins plain, sometimes I like to add a little something extra. Here are a few ideas:

Nutella Swirl: I warm up a bit of Nutella and swirl it into the batter before baking. It’s a decadent and delicious addition.
Nutty: Toasting nuts like pecans or almonds before adding them to the batter adds a nice crunch and flavor.
Sweet Glaze: A simple glaze made with powdered sugar, vanilla, and milk can take these muffins to the next level.

Calorie Content

These muffins hover around 150-170 calories each, depending on extras. The oats and bananas keep it nutrient-dense, while the maple syrup chips in about 50 calories per muffin. Add-ins like nuts or chocolate nudge it up a bit, but you’re still in solid snack territory.

Tips and Tricks

Muffin Tin Hack

No liners? Grease the tin with a dab of coconut oil or butter. They’ll pop out clean, and you get a slightly crisp edge—bonus flavor for zero effort.

Banana Boost

Got extra ripe bananas? Mash one more (3 total) and skip the milk. The batter stays thick, the flavor deepens, and you cut a few calories without losing moisture.

Portion Prep

Use an ice cream scoop to fill the tins. It’s fast, keeps sizes even, and avoids the mess of spooning—perfect for lazy bakers like me.

FAQs

Can I swap maple syrup for honey?

Yep, use the same amount—1/4 cup. It’ll be a touch sweeter and stickier, but the muffins will still turn out great.

What if I don’t have a blender for the oats?

Grab a rolling pin and smash them in a zip-top bag. It’s not as fine as blended, but it works—just aim for a mostly powdery consistency.

Can I make these without eggs or flax?

Sure, sub with 1/4 cup applesauce. They’ll be a bit denser and softer, but the banana holds it together well enough.

Banana Oat Flour Muffins

These muffins are more than just convenient, though. They're bursting with banana flavor, naturally sweetened, and have a wonderfully moist and fluffy texture thanks to the oat flour.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 20

Total Time 28

Course Appetizer, Breakfast

Cuisine American

Servings 12 muffins