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July 1, 2011

Peanutty Banana Oat Muffins

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So today I'm posting a recipe for healthy Peanut Butter Banana Oat Muffins! Basically, it's a combination of the best food-pairings ever.  Kind of like peanut butter on toast, bananas with peanut butter, and oatmeal topped with PB and banana coins.  Yum, right?  As per usual, this recipe required many trials to reach perfection. At least every attempt was a tasty one!

Attempt #1:
     This was a sweet, moist banana bread.  I used 3/4 cup of sugar, and although it was perfectly sweet it could be reduced and replaced with some stevia extract.  I used 1/4 cup of peanut butter and 3 medium bananas, but the bananas overpowered the PB flavor.  I used 1/4 cup of oil so it was nice and moist, but it could probably be reduced in the next batch since I was increasing the PB amount.

Attempt #2:
     I used 1/2 cup sugar in this batch, but it could be reduced even more.  I increased the peanut butter to 6 tbs, but the flavor faded after a few bites and it just turned into regular old banana muffins.  I lowered the oil to 2 tbs and it was still moist!  Since I was going to add more peanut butter, I omitted the oil.

Attempt #3:
     Sadly, these muffins were a little dry without the oil... next time I'll add 2 flax eggs to make it more moist and less crumbly. I think it could have been a little sweeter too, so I'll add more stevia.  Delicious though!

Attempt #4:
     These muffins were nice and sweet, moist and tasty, and best of all, healthy!  The peanut flavor shined, the bananas added sweetness and the flax gave the muffins a nutty background flavor.  I love the crunch of the peanuts and how the bananas both softened and balanced the peanut flavor.

Peanut Butter Banana Oat Muffins:  [high protein, high fiber]
(makes 6 large muffins)
Dry I:
   120g (1 cup) Whole Wheat Pastry Flour
   20g (1/4 cup) Whey Protein Concentrate
   96g (1 cup) Old-Fashioned Rolled Oats
   48g (1/4 cup) Sucanat
   1/2 tsp Cinnamon
   1 tsp Baking Powder
   1/2 tsp Baking Soda
   1/4 tsp Sea Salt
   320g Bananas (3 Medium, ripe and a little spotty)
   160g (1/2 cup + 2 tbs) Natural Peanut Butter (no sugar/salt/oil added)
   63g (3 tbs) Honey
   1 cup Nonfat Milk
   2 Egg Whites
   1 tsp Vanilla Extract
   1 tsp Stevia Extract
Dry II:
   13g (2 tbs) Ground Flaxseed
   1/4-1/2 cup Peanuts (salted if you wish)

1. Preheat the oven to 375 degrees Fahrenheit.
2. In a large bowl, whisk together the Dry I ingredients.
3. In a medium bowl, mash the bananas with a fork, leaving some chunky, then stir in the rest of the wet ingredients.
4. Add the ground flaxseed into the wet mixture, stir, and let sit until the flax thickens a little.
5. Pour the wet mixture into the dry mixture and stir.
6. Fold in the peanuts (feel free to add chocolate chips!)
7. Spray a 6-muffin tin with cooking spray, and scoop the batter into each muffin tin evenly. Bake for 35 minutes, or until the edges have browned and a toothpick comes out clean.

     I like how there is no added oil in this... the only major fat source is the healthy, whole peanut butter. These muffins are a great source of fiber and complete proteins. Did you know that peanut butter itself is an incomplete protein? Yes, the jar may say 7g or 8g, but that peanut butter needs to be paired with another food--such as whole wheat flour--to be considered a complete protein: a protein that contains all the essential amino acids needed for growth and repair in the human body. That is why these muffins are so great! The peanut butter + whole wheat flour provides you with all the essential amino acids your body needs to stay alive and healthy.

     Here are the nutrition facts for one muffin with 1/4 cup peanuts in the batch:

These muffins have a low-glycemic index and will keep you full for hours! I had one for breakfast and didn't get hungry for another 4 hours... a world record for my insanely fast metabolism.

Hint: I like to slice the muffin top off, put a tsp of maple syrup and a spoonful of peanut butter on the stump, put the top back on and uh, chomp-chomp-chomp  :)  I love the peanut butter and maple flavor combination!

I'm still in awe that every ingredient in this recipe is a healthy one... enjoy!


  1. Those look delicious! What a perfect recipe :D I don't usually use protein powder in baking though(mostly because I haven't found one that I really love yet) so I'm kind of debating not using that. Do you know if I can just substitute more flour in place of it?

  2. Heidi,
    Protein powder doesn't really change the recipe that much, it kind of dissolves into the batter really quickly. But, if you don't use it, you could probably increase the whole wheat pastry flour by 1 tbs, or take out 1-2 tbs of the milk.
    If you do want to try a flavorless protein powder for baking, this is the one I use:
    Hopefully this helps!

  3. Yes, that helps! Thank you very much :) I'm going to check out that protein powder because the one I have doesn't dissolve very well, it's kind of gross, that's why I don't want to use it, haha. Thanks again!

  4. I just subscribed to your blog. This is the second recipe I've 'gawked' at from you and am IN LOVE with what your doing. I look forward to viewing more recipes from you, esp. the ones off your wish list!

    I'd also like to comment on protien powder (if ya don't mind). Shakeology has a delicious chocolate one with all kinds of good for you vitamins and minerals that might possibly be delicious in this (chocolate, pb, and banana = : ) me)

  5. Renee,
    Aw, thank you! And that sounds like a great muffin: chocolatey pb banana muffin... that needs to go on my wishlist now! Mmmm, I need to try that protein powder now :)

  6. Innovative and healthy ingredients! I was wondering where you get those muffin ups? I see them at all the farmers' markets but don't know where to get them. Thanks!

  7. Pauline,
    I was wondering the same thing before I got them too! I found them off of amazon, just search up "cupcake mold" in the search box and you will find dozens of different pans and cups :)

  8. Thanks for the reply, Jessica!

    Yum! PB + banana is a great combo! Have you tried almond butter before? A great mix would be the dark chocolate almond butter from MaraNatha. Extra level of decadence.

  9. Oh my, that sounds DELICIOUS! I definitely have to try using a dark chocolate almond butter in this soon. Thanks for that great idea, Pauline :)

  10. These look divine! Quick question though, I need to make these gluten free and I don't seem to be able to get my hands on GF oats. What can I use as a substitute? Also if I do not wish to use suncant or stevia how much sugar should I use?

  11. Loving your blog and these banana peanut muffins look scrumptious!


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