I have spent ages scouting for a super healthy, oat-based, dairy free, naturally sweetened, non-caloric muffin recipe packed with loads of protein. Since, I’m not an expert baker, I was looking for a super easy fuss free recipe anyone could pull off. I wanted something I could pick up before heading out the door for an early morning ride or run, but that I could also have as a healthy snack when the craving loomed during the day. Inspired by a recipe I found online and through some trial and error, I now have these delicious protein-packed nuggets.
With oats, bananas and dates these muffins are my go to sweet snack. They are fantastic for kids too, and moms will be delighted to know that they are high in protein and fiber and have tons of nutrients. Loved by my active friends and hubby, they will satisfy any sweet tooth thanks to the over-ripe bananas and dates.
INGREDIENTS: 12 POWER PROTEIN MUFFINS
2 cups (200g) organic rolled oats
330g (about 3-4 medium sized organic) overripe bananas – they must be covered in black spots (not yet fully brown) which means the sugars have intensified
130g (about 8) medjool dates, pitted and chopped
90g vanilla whey protein powder – I use Optimum Nutrition Gold Standard 100% Whey Protein Powder, Vanilla Ice Cream
2 large organic eggs, about 110g
¼ tsp Kosher or Sea Salt
2 tspns ground cinnamon
1 heaped tspn ground allspice
Juice of 1/2 large orange
Rind of 1 large orange
2 level tspns baking powder
Food processor or blender
12 cup large muffin pan – like any of these this from Yuppiechef.
12 cupcake holders – I always have stock of these pretty printed baking cases from Woolworths.
PREP AND BAKING NOTES
Preheat the oven to 200°C. You can use the fan to heat the oven up evenly but be sure to switch the fan off before you put the muffins in the oven or they come out looking rather windswept!
Place the baking cases in the muffin pan and spray with a non-stick cooking spray.
Place the rolled oats into the blender or food processor and blend into a rough flour – not too fine.
Add all the remaining ingredients, excluding the orange rind and baking powder and blend again until well mixed – but not smooth. It should be a slightly lumpy batter.
Now add the baking powder and give it a short final blend until the baking powder is incorporated into the batter.
I pour the blender mixture into a separate glass bowl in which I have my orange rind waiting because I don’t want it disintegrating in the blender. It’s nice to have identifiable strands of rind in the final product.
Divide the mixture between your 12 cups – don’t be afraid to fill them all the way to the top like I have in the picture below.
Pop into the oven (on a rack in the middle) and bake for no more than 15 minutes until golden on top.
Because they bake so quickly it’s easy to overbake them so keep an eye on the timer and don’t go past 15 minutes!
Remove from the oven and muffin pan and place on a cooling rack or wooden cutting board to cool a little before enjoying! They’re really yummy when still warm.
I store them in a sealable container in the fridge to keep them fresh. Pop them in the microwave for about 20-30 seconds to warm them a little before eating.
NUTRITIONAL INFORMATION PER POWER PROTEIN MUFFIN
This is the awesome part.
Only about 150 calories: 22,1g carbs, 9,7g protein, and 2,6g fat, making it the perfect snack!
Total cooking time is probably about 45minutes including cleaning up!
I also have a wonderful lemon and blueberry version of this recipe, with or without the protein powder, where I won’t use the dates and orange. Play with it, try something different and enjoy how easy it is to pull this recipe off.
THE AMAZING BENEFITS OF EATING OVERRIPE BANANAS
According to Japanese Research, the riper the banana, the better anti-cancer qualities they possess. This is because a fully ripe banana with dark patches produces a substance called TNF (Tumor Necrosis Factor) which has the ability to combat abnormal cells. The riper the banana with more dark patches the better the anti–cancer quality.
Eating ripe bananas also means better digestion, happier moods, stronger bones, and better blood pressure.
Don’t throw those overripe bananas away. Freeze them to use in baking and smoothies. But make sure you use bananas at their peak ripe stage before they go fully brown. Once they get past the black speckled stage, their nutrient content decreases and they aren’t as beneficial to you.