Banana Cinnamon Muffins

Name: Banana Cinnamon Muffins
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 4-5 muffins
Cuisine: American
Ingredients: 1 1/2 cups (180 g) whole wheat flour; 1/2 cup (45 g) rolled oats; 1 tsp baking soda; 1/2 tsp baking powder; 1/4 tsp salt; 1 tsp ground cinnamon; 3 ripe medium bananas, mashed (about 1 cup); 2 large eggs; 1/2 cup (120 ml) milk (dairy or non-dairy); 1/4 cup (60 ml) maple syrup; 1/4 cup (60 ml) melted coconut oil; 1 tsp vanilla extract; 1/2 cup (60 g) chopped walnuts; 2 tbsp chia seeds

charger Pre-Run

Eat 60-90 min before

Warmly spiced muffins with whole wheat flour, mashed banana, walnuts, and chia seeds. Bake a dozen on the weekend, freeze individually, and defrost one whenever you need a quick bite between meals or before an easy session.

skilletPrep 10 min · Cook 22 min

restaurant4-5 muffins

bolt

Carbs

~40g

exercise

Proteins

~8g

Ingredients

Dry Ingredients

1 1/2 cups (180 g) whole wheat flour

1/2 cup (45 g) rolled oats

1 tsp baking soda

1/2 tsp baking powder

1/4 tsp salt

1 tsp ground cinnamon

Wet Ingredients

3 ripe medium bananas, mashed (about 1 cup)

2 large eggs

1/2 cup (120 ml) milk (dairy or non-dairy)

1/4 cup (60 ml) maple syrup

1/4 cup (60 ml) melted coconut oil

1 tsp vanilla extract

Add-ins

1/2 cup (60 g) chopped walnuts

2 tbsp chia seeds

Notes

To ensure tender muffins, it is recommended to mix the batter until just combined, avoiding overmixing, which can lead to a tough texture. For runners, these muffins can be adapted by adding a scoop of unflavored protein powder (e.g., pea or rice protein) to the dry ingredients for an extra protein boost, especially beneficial for recovery. If a lower sugar option is desired for less intense training days, the maple syrup can be slightly reduced. These muffins store well in an airtight container at room temperature for up to 3 days, or in the refrigerator for up to a week. They can also be frozen for up to 3 months, making them an excellent make-ahead option for busy training schedules. Thaw at room temperature or gently warm in a microwave or oven before eating.

Instructions

Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners or grease lightly.

Dry Ingredients

In a large bowl, whisk together the whole wheat flour, rolled oats, baking soda, baking powder, salt, and ground cinnamon until well combined.

1 1/2 cups (180 g) whole wheat flour

1/2 cup (45 g) rolled oats

1 tsp baking soda

1/2 tsp baking powder

1/4 tsp salt

1 tsp ground cinnamon

Wet Ingredients

In a separate medium bowl, mash the ripe bananas thoroughly. Add the eggs, milk, maple syrup, melted coconut oil, and vanilla extract. Whisk until the wet ingredients are fully incorporated.

3 ripe medium bananas, mashed (about 1 cup)

2 large eggs

1/2 cup (120 ml) milk (dairy or non-dairy)

1/4 cup (60 ml) maple syrup

1/4 cup (60 ml) melted coconut oil

1 tsp vanilla extract

Combine

Pour the wet ingredient mixture into the dry ingredients. Stir gently with a spatula until just combined. Be careful not to overmix; a few lumps are fine.

Add-ins

Fold in the chopped walnuts and chia seeds.

1/2 cup (60 g) chopped walnuts

2 tbsp chia seeds

Bake

Divide the batter evenly among the 12 muffin cups, filling each about two-thirds full.

Bake

Bake for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

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Banana Cinnamon Muffins

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