Banana Oatmeal Muffins – high protein, low fat, low sugarPosted: January 20, 2013
I wanted to surprise Susi with something freshly baked this morning, and the bananas just called out. I challenged myself to make a healthier version of muffin, and the results were very good. This recipe made 18 muffins, only because I used round numbers for ingredients. To increase to 24 muffins, multiply each ingredient by approx. 1.33.
The protein comes from milk, eggs, whey, oatmeal, and there is some protein in the flour and walnuts too. I’m not a nutrition analyst, but adding it up, I’d say there was 6-7 grams of protein in each muffin. This is relatively low fat and low sugar too. If you don’t want to use Splenda, add another 1/4 cup brown sugar.
Ingredients for 18 muffins:
2 cups Flour
1/2 cup Whey protein powder (unsweetened)
1 tsp Baking powder
1/2 tsp Baking soda
1/2 tsp Salt
1 tsp Cinnamon
1/2 cup Brown sugar
2 tbsp Maple syrup
5 packets Splenda
2 tbsp vegetable oil (canola, safflower, or similar)
1 tsp vanilla
2/3 cup low fat milk
2 mashed bananas
2 cups quick cook oats
1 cup walnuts, diced
Topping: 2 tbsp each:
Preheat oven to 350. Line two muffin tins with 18 muffin papers.
Sift together flour, baking powder, baking soda, salt, whey, cinnamon.
In a separate bowl, whisk eggs, brown sugar, maple syrup, oil, vanilla, Splenda until silky, about 1 minute. Alternately add dry ingredients and milk, stirring with whisk, finishing with dry. Add mashed banana, then gently fold in oats and walnuts with spatula. Don’t over mix – you will limit the rise in the oven.
Fill muffin cups to below the top (these rise well). Mix together topping ingredients with a fork, and scrape into muffin cups, keeping the topping a bit loose.
Baked on middle rack for 15-18 minutes, until an inserted tester just comes out dry. Cool on rack.
By the way, Susi didn’t just get a muffin. There was also an omelet, with crimini mushrooms, scallions, Canadian bacon, avocado, cilantro, and jack and cheddar cheese. 🙂