Banana mash muscle muffins
Boost your muscle gains with our Banana Mash Muscle Muffins! Packed with multi-grain oats, egg whites, and whey protein, these nutritious muffins are a perfect pre- or post-workout snack. Sweetened with banana and stevia, and enriched with healthy fats from flaxseed oil and walnuts, this easy recipe delivers great taste and essential nutrients in every bite.
- 06 May 2024
- Cook time 15 min
- Prep time 10 min
- 3 Servings
- 10 Ingredients
Banana mash muscle muffins are a nutritious and delicious option for anyone looking to boost their protein intake and enjoy a healthy snack. Packed with wholesome ingredients like oats, flaxseed oil, whey protein, and bananas, these muffins are perfect for fitness enthusiasts and those following a balanced diet.
Ingredients:
Instructions:
Preheat your oven to 350°F (175°C) and prepare a muffin tin with paper liners or a light coating of non-stick spray.
In a large mixing bowl, combine the multi-grain oatmeal, oats, cinnamon, whey protein powder, and baking soda. Mix well to ensure even distribution of the ingredients.
In a separate bowl, whisk together the egg whites and flaxseed oil. Ensure that the oil is evenly distributed throughout the egg whites.
In a small bowl, mash the banana using a fork until it reaches a smooth consistency. Add the mashed banana to the wet ingredients and mix thoroughly.
Pour the wet ingredient mixture into the dry ingredient bowl. Stir until all the ingredients are just combined. Be careful not to over-mix.
Add the stevia leaf sweetener to the mixture and stir until evenly incorporated.
Gently fold in the chopped walnuts, ensuring they are evenly dispersed throughout the batter.
Spoon the batter evenly into the prepared muffin tin, filling each cup about three-quarters full.
Place the muffin tin in the preheated oven and bake for 15-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Remove the muffins from the oven and let them cool in the tin for about 5 minutes. Then transfer them to a wire rack to cool completely.
Enjoy your Banana Mash Muscle Muffins as a nutritious snack or post-workout treat!
Tips:
- Ensure the banana is well-ripened to enhance the natural sweetness and flavor.
- You can substitute stevia with honey or maple syrup if you prefer a different sweetener.
- Add some mixed berries or dark chocolate chips for an extra flavor boost.
- Make sure to use a non-stick muffin tray or silicone muffin cups to make removal easier.
- Don't over-mix the batter to keep the muffins light and fluffy. Combine the ingredients until just mixed.
Banana mash muscle muffins are not only easy to make but also provide a powerhouse of nutrients to fuel your day. With these tips, you can customize the recipe to suit your taste and dietary needs. Enjoy these delicious muffins as a post-workout snack, a quick breakfast, or a healthy treat any time of the day.
| Nutrition Facts | |
|---|---|
| Serving Size | 150 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 33g | 10% |
| Fiber 5g | 14% |
| Sugar 8g | 8% |
| Fat | |
| Fat 9g | 11% |
| Saturated 1.00g | 3% |
| Cholesterol 0.80mg | - |
| Vitamins | |
| Vitamin A 0.70ug | 0% |
| Choline 27mg | 5% |
| Vitamin B1 0.18mg | 15% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 1.38mg | 9% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 24ug | 6% |
| Vitamin B12 0.18ug | 7% |
| Vitamin C 6mg | 6% |
| Vitamin E 0.30mg | 2% |
| Vitamin K 1.91ug | 2% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.25mg | 0% |
| Iron, Fe 1.27mg | 12% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 210mg | 16% |
| Potassium, K 390mg | 12% |
| Selenium, Se 22ug | 38% |
| Sodium, Na 220mg | 14% |
| Zinc, Zn 1.51mg | 14% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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