charger Pre-Run

Coffee Banana Muffins

Name: Coffee Banana Muffins
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 6 muffins
Cuisine: American
Ingredients: 2 ripe bananas, mashed (about 200 g); 1 shot espresso (30 ml), cooled; 2 eggs; 3 tbsp maple syrup; 2 tbsp neutral oil, sunflower or avocado (30 ml); 180 g (1½ cups) oat flour; 1 tsp baking powder; ½ tsp baking soda; ¼ tsp fine sea salt; ¼ tsp cinnamon

90+ min before your run

Soft, lightly sweetened muffins built on ripe banana and oat flour, with a shot of espresso baked right in. Warm spice, natural sweetness, and a clean caffeine hit — all in one grab-and-go bite before you head out the door.

skilletCook22 min

soup_kitchenPrep10 min

restaurantYield6 muffins

boltCarbs~34g

water_dropSodium285mg

exerciseProteins~6g

grassFiber~3g

local_cafeCaffeine10mg

For your run

When: 90+ min before your runDetails
These muffins digest slower than liquid carbs due to the oat flour and oil. Eat at least 90 minutes before running to avoid GI discomfort. Each muffin delivers ~32g of carbs and ~45mg of caffeine.

Ingredients

Batter

2 ripe bananas, mashed (about 200 g)

1 shot espresso (30 ml), cooled

2 eggs

3 tbsp maple syrup

2 tbsp neutral oil, sunflower or avocado (30 ml)

180 g (1½ cups) oat flour

1 tsp baking powder

½ tsp baking soda

¼ tsp fine sea salt

¼ tsp cinnamon

Notes

Best eaten 90+ minutes before your run — the oil content is low but present, so give your digestion some runway. Keeps in an airtight container for 3 days at room temp, or freeze individually for up to 1 month. Pull one from the freezer the night before race day.

Instructions

Preheat your oven to 180°C (350°F). Line a 6-cup muffin tin with paper liners or lightly grease.

In a large bowl, mash the bananas until smooth. Whisk in the espresso, eggs, maple syrup, and oil until well combined.

2 ripe bananas, mashed (about 200 g)

1 shot espresso (30 ml), cooled

2 eggs

3 tbsp maple syrup

2 tbsp neutral oil (30 ml)

In a separate bowl, whisk together the oat flour, baking powder, baking soda, sea salt, and cinnamon.

180 g (1½ cups) oat flour

1 tsp baking powder

½ tsp baking soda

¼ tsp fine sea salt

1 tsp cinnamon

Fold the dry ingredients into the wet mixture until just combined — don't overmix or the muffins will be dense.

Divide the batter evenly across the 6 muffin cups. Bake for 20–22 minutes until a toothpick inserted in the center comes out clean. Let cool in the tin for 5 minutes, then transfer to a wire rack.

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Coffee Banana Muffins

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