Banana Bread PROTEIN Muffins Recipe

by | Sep 24, 2019 | Nutrition, Recipe

Bananas are a fruit…which means they are good for you…right?! So why do we often hear conflicting opinions, and why do we often hear Nutritionists, or read about diets, telling us to swear off bananas?

More than 70,000 people Google “how many calories in a banana” each month. Even celeb trainer Harley Pasternak recommends that dieters avoid bananas to lose weight. And eating bananas on a keto diet?…A BIG no-no!

The Banana Facts:

A medium banana contains 27g of carbs (more than two slices of white bread), and about 14g of sugar.

The sugar in a banana occurs in the form of fructose, a simple sugar that the body digests rapidly, and can lead to blood sugar and insulin spikes.

Oh and for the record, there are 105 calories in a banana – thank you Google!

BUT, if you’re a banana fan, don’t worry, you don’t have to give up the delicious yellow fruit just to shed a few pounds.

Bananas are not going to make or break your weight-loss efforts. One fruit does not cause weight gain, just like one fruit will not result in weight loss.

While bananas do contain sugar, it’s natural sugar; which is not the same as added sugar, like the kind you put in your coffee. Bananas are also a great source of potassium, and they contain vitamins C, and B6; as well as inflammation-fighting antioxidants, and fibre.

One medium banana contains 3.1g of fibre, and fibre can actually help you lose weight.

When you combine bananas with a source of both protein and healthy fats, you can create a snack to help fuel your workout, and help your recovery.

These Banana Bread Protein Muffins are a great make-ahead option, and they can be kept in the freezer; ready to grab when you’re on the go!

Banana Bread Protein Muffins Recipe

(serving size: 10)


1 large ripe banana
¾ cup egg whites
½ cup plain Greek yogurt
¾ cup rolled oats
2 scoops vanilla protein powder
¼ cup maple syrup
1 tsp baking powder
1 tsp baking soda
½ tsp cinnamon


1) Preheat oven to 350 degrees fahrenheit. Line muffin tin with parchment paper

2) Place all ingredients in a blender and pulse until smooth

3) Divide mixture into 10 muffin tins

4) Bake for 15 minutes or until brown

5) Let cool and ENJOY!!

Each Muffin: 70 calories, 11g carbohydrates, 8.5g protein, 2.5g fiber, 1.5g sugar

Looking for another way to use your old bananas? Try making Nice-Cream.

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