Whether you’re looking for a quick breakfast, afternoon energy boost, or late-night snack, these banana blueberry oatmeal muffins are sure to do the trick! They’re packed with wholesome ingredients like oats, walnuts, ground flax, fruit, almond butter, and even hidden veggies (riced cauliflower!).
This post was sponsored by New Chapter, originally published in 2018, with a focus on prenatal and postnatal nutrition.
Healthy Banana Oat Muffins
Not only do these tasty power muffins pack a punch of nutrition, but they’re also refined sugar free – sweetened with ripe bananas and maple syrup.
They’re easy to make ahead of time and prep for the week! The walnuts add a bit of crunch, while the blueberries add a delicious pop of juicy, fruity flavor. There’s an extra punch of protein from the almond butter, too.
You won’t even taste the cauliflower, but you will benefit from the nutrients! It’s a win-win. 🙂
A Note About Prenatal Nutrition
Last time I shared my postnatal eating habits, and today I wanted to talk a bit more about staying on top of nutrition while pregnant. Which brings me to this blueberry banana oat muffin recipe, which I seriously wish I had handy while I was pregnant!
These muffins make great middle of the night nursing fuel… or afternoon computer fuel! But don’t worry – you don’t have to be pregnant to enjoy this recipe, I promise! 🙂
When I was pregnant, I talked a lot on here about how I wasn’t super into food. Nothing sounded good to me and my cravings changed by the minute, and sometimes veggies were just about the last thing I could stomach.
As you know, I’m all about intuitive eating and don’t think anyone, let alone pregnant people, should be stressing out about exact nutrients – but pregnancy does come along with some pretty specific nutrient needs. That’s why I’m a big supporter of prenatal vitamins, especially New Chapter’s Perfect Prenatal Multivitamin which includes probiotic-fermented vitamins and minerals.
Their prenatal vitamin has no added sugar, no gelatin, is non-GMO project verified, contains no artificial flavors or colors, and is made with organic vegetables and herbs – pure, whole-food fermented ingredients to support you and your growing baby! *
In general, pregnant women have elevated nutrient needs, but they especially need additional calcium, folate, and iron to support a growing baby.
Those nutrients are usually emphasized in prenatal vitamins, but here’s the thing: many multivitamins need to be taken with food to avoid nausea, and clearly the last thing a pregnant woman needs is to worry about taking something that could make her MORE nauseous.That’s where fermented vitamins come into play. When vitamins are fermented, they’re a lot easier on your stomach and much less likely to make you nauseous when taken without food (or with food).
New Chapter uses Saccharomyces cerevisiae (a species of yeast) and three strains of clinically researched probiotics to ferment their vitamins and minerals. This process unlocks and activates each nutrient, and makes the prenatal vitamin gentle enough to take anytime, even on an empty stomach. (You can read more about the New Chapter fermentation process and advantages on their science page.)
Why These Muffins Are Great for Pregnancy (And Everybody Else!)
While taking a prenatal multivitamin is a great idea to meet specific vitamin and mineral needs, there’s one thing that vitamins don’t solve during pregnancy: constant hunger.
Even if nothing in particular sounded good to me while I was pregnant, I was always hungry (and usually for carbs). Baked goods were life, but eating muffins for every meal didn’t usually equate to me feeling satisfied or getting in veggies, fiber, and healthy fats. Enter: these amazing baked oatmeal bites.
They’re packed with nutritious ingredients like oats, flax seed, almond butter, walnuts, bananas, blueberries, and cauliflower. Yep. Cauliflower. Sneaking veggies into baked goods is a great idea for pregnant women, and for anyone really – who doesn’t need more veggies in their life?!
The cauliflower goes totally unnoticed. I was actually expecting to be able to find a weird hint of veggie flavor in these guys, but nope. Nothing but baked oatmeal deliciousness!
Banana Blueberry Oat Muffins Ingredients
Here’s what you’ll need to make these healthy oat muffins:
- oats (Use old-fashioned oats here for the proper texture and cooking time.)
- riced cauliflower (Using riced cauliflower makes a huge difference, since the tiny pieces just blend right into the oats and can’t even be seen in the final product. To save time, buy the cauliflower already riced – most grocery stores now sell it in the bagged salad area. Or, you can make riced cauliflower yourself with a food processor.)
- bananas (The riper, the better for extra sweetness!)
- smooth almond butter
- pure maple syrup (You can use honey instead, if you prefer.)
- whole milk (or a non-dairy alternative)
- vanilla extract
- ground flaxseed
- baking powder
- ground cinnamon
- chopped walnuts (or pecans)
- blueberries (either fresh or frozen)
These banana blueberry oatmeal muffins are perfect for making in advance and eating for breakfast or a snack throughout the week. If you’re making them more than a few days in advance, just pop them in the freezer and microwave to reheat!
I think they’re equally delicious warm and room temperature. Portable fruits, veggies, whole grains, and healthy fats that you might actually crave during pregnancy?! Yes, please!
I also love that they share a similar ingredients list to New Chapter’s Perfect Prenatal Vitamin. New Chapter’s vitamins are made with whole food ingredients, and their prenatal vitamin includes blueberries, oats, and cauliflower sprouts so that you can reap the benefits of whole grains, whole berries and cruciferous veggies.
Of course, these ingredients are healthy for anyone, and these oatmeal muffins would be perfect for boosting any picky eater’s diet.
How to Make Banana Blueberry Oatmeal Muffins
This recipe is super easy, too. Just mash together the cauliflower and bananas, add the remaining wet ingredients, add the dry ingredients, and bake! Definitely a new favorite recipe around here.
Hot tip: if you use frozen instead of fresh blueberries, grab wild blueberries! They are extra flavorful and extra nutritious, too. I made a second batch of these using frozen wild blueberries and they were especially delicious!
Overall, these muffins are hearty and super filling, sweet without being sugar bombs (they are sweetened just with pure maple syrup). They have a moist baked oatmeal texture that’s studded with crunchy walnuts and juicy blueberries.
You’ll find the full banana blueberry oatmeal muffins recipe at the end of this post. Enjoy!
Looking for more healthy baked goods? Here are some of my favorites!
- Red Lentil Granola Bars
- Sweet Potato Cranberry Coconut Muffins
- Pear Ginger Honey Muffins
- Zesty Lemon Zucchini Muffins
- Vegan & Gluten Free Granola Bars
- 1 1/2 cups riced cauliflower
- 2 ripe bananas
- 1/3 cup smooth almond butter
- 1/3 cup pure maple syrup
- 1 teaspoon vanilla extract
- 1 cup whole milk (or non-dairy alternative)
- 2 cups old-fashioned oats (gluten free certified if necessary)
- 3 tablespoons ground flaxseed
- 1/2 teaspoon baking powder
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 1/3 cup chopped walnuts
- 1 heaping cup fresh or frozen blueberries
- Preheat oven to 350 degrees. Grease 12 muffin cups and set aside.
- Place the cauliflower rice in a microwave-safe bowl and add a splash of water. Microwave for 1 1/2 minutes, until tender and slightly translucent.
- Add the riced cauliflower and bananas to a large bowl, mash until banana is smooth and cauliflower is smashed into even smaller pieces (no need for it to be totally smooth!).
- Add the almond butter, maple syrup, vanilla extract, and milk to the bowl, and stir to combine.
- Add the oats, flaxseed, baking powder, cinnamon, salt, and walnuts, and stir to combine.
- Fold in the blueberries to distribute evenly.
- Divide the mixture evenly between the muffin cups (it's okay to fill them up all the way, the batter won't rise and overflow).
- Bake for 35 minutes, then let cool for 10 minutes before removing from the tin.
Thank you to New Chapter for sponsoring this post!
*Certified Organic by International Certification Services, Inc., Medina, ND, USA.
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.