The Easiest 3-Ingredient Keto Banana Muffins Recipe

Millions on social media have viewed this banana oatmeal muffin recipe, raving about its simplicity and flavor. Unlike other recipes requiring 10+ ingredients and multiple mixing bowls, this one needs only three basic ingredients, which you can build on. This recipe offers a healthier, minimalistic muffin with a banana-forward flavor that is still delicious.

Why This Recipe Works

While some muffin recipes call for a multitude of ingredients, this recipe demonstrates that you only need three to make healthy, moist banana oatmeal muffins. These muffins are a healthy breakfast filled with fiber and other vitamins from the banana, good for digestion.

Core Ingredients

• Overripe Bananas: Use bananas that are spotty and brown, as these contain higher amounts of sugar, adding natural sweetness to your muffins.
• Old-fashioned Oats (Rolled Oats): These will be ground into oat flour using a blender. Quick cooking oats can also be used.
• Baking Powder: This helps the muffins rise, giving them a light and fluffy texture.

Optional Fourth Ingredient

While technically a 3-ingredient recipe, some recipes call for water as a fourth ingredient to help balance the moisture content and create the desired batter consistency.

Step-by-Step Instructions

1. Preheat and Prep: Preheat your oven to 350°F (176°C).
2. Make Oat Flour: Add your old-fashioned oats to a food processor and blend for 1-2 minutes until a fine flour has formed. You will need 1 cup of old-fashioned oats.
3. Mash Bananas: In a medium mixing bowl, mash 2 medium overripe bananas with the back of a fork until there are no large lumps. Aim for 1 cup of mashed bananas.
4. Combine Ingredients: Add the oat flour and 1/2 tsp baking powder to the mashed bananas. Optionally, add 1 tbsp of water, 1 tsp of vanilla extract, and 1/4 tsp of salt. Let the mixture sit for 5 minutes.
5. Add Mix-Ins (Optional): Fold in chocolate chips, blueberries, or walnuts. Alternatively, sprinkle these toppings on top of the batter once it's in the muffin pan, pressing them in with a spoon or your finger.
6. Fill Muffin Tins: Grease a muffin pan with a non-stick cooking spray (avocado oil spray is recommended) or use muffin tin liners. Pour the batter into 3 large muffin tins or 5-6 small muffin tins.
7. Bake:
   • Large muffins: Bake for 20-22 minutes, or until golden brown on the edges and a toothpick inserted into the center comes out clean.
   • Small muffins: Bake for 16-18 minutes until golden brown on the edges and a toothpick comes out clean.
8. Cool: Let muffins sit for 5 minutes before rimming the edges with a knife and removing them from the pan. Let them cool for another 10 minutes on a cooling rack.

Tips and Tricks for the Best Muffins

• Use Ripe Bananas: The riper the bananas, the sweeter and more flavorful your muffins will be. Overripe bananas are perfect for this recipe as they mash easily and add natural sweetness.
• Blend Oats Properly: When blending the old-fashioned oats, ensure a fine consistency for a smoother muffin texture.
• Preheat the Oven: Ensure your oven is fully preheated before placing the muffins inside to achieve the right texture and even baking.
• Don't Overbake: Over baked muffins are tough and dry. Keep an eye on them in the oven since all ovens are different. The outer edge should be golden brown.
• Underbake your muffins: You want to underbake them slightly-this makes them soft and fluffy on the inside.
• Grease the Muffin Pan: These banana muffins are fat-free, which causes them to stick to a regular muffin tray and paper liners.
• Cooling: Allowing muffins to cool before serving is crucial for several reasons. Firstly, it allows the muffins to set and firm up, preventing them from falling apart when removed from the baking pan. Additionally, cooling allows the flavors to develop fully, resulting in a more balanced and enjoyable taste. Lastly, handling hot muffins can increase the risk of burning oneself, so it’s best to exercise caution and let them cool sufficiently.

Variations and Add-Ins

• Fruit: Add fresh blueberries, raspberries, chopped strawberries, or other fruits.
• Sweetener: If you like sweeter muffins, add 1 tbsp of maple syrup with 1 tsp of vanilla extract.
• Chocolate Chips: For a sweeter muffin, add in chocolate chips.
• Nuts: Add walnuts, pecans, or chopped almonds for added texture and flavor.
• Spices: Add cinnamon for a warm, comforting flavor.

How to Ripen Bananas Faster

Place the banana in a brown paper bag with another ripe fruit, such as an apple or avocado. Loosely fold up the bag.

Storage Instructions

• Room Temperature: If you plan to consume the muffins within a day or two, store them in an airtight container at room temperature.
• Refrigeration: For longer storage, refrigerate the muffins in an airtight container, especially if you’ve added chocolate or other perishable mix-ins. Store muffins at room temperature for 2-3 days or in the refrigerator for 5-7 days.
• Freezing: These muffins are freezer-friendly! Wrap each muffin individually in plastic wrap and place them in a sealed freezer bag. They can be frozen for up to three months. Freeze in layers with parchment paper between, in a large freezer bag.

Common Questions

• Can I use quick cooking oats? Yes, quick cooking oats work as well. Since you are grinding your oats into oat flour in a blender or food processor, quick oats will blend just as well as old-fashioned oats.
• Can I use baking soda instead of baking powder? No, these have a different chemical composition. Use fresh baking powder that is no more than 6 months old. If your baking powder is older than 6 months, you may have flat and/or denser muffins.
• Do I need to use muffin liners? No, you do not need muffin cups; however, they are helpful to prevent sticking and save on clean-up. You can use a small spray of avocado oil in each muffin tin before adding the batter.
• Are these banana oatmeal muffins gluten-free? To make these muffins gluten-free, substitute gluten-free oats for the old-fashioned oats and ensure the baking powder is gluten-free. The remaining ingredients, including bananas and optional add-ins, are naturally gluten-free.
• How can I make these Banana Oatmeal Muffins vegan? These muffins are naturally vegan-friendly! Just ensure your add-ins are vegan too. Use vegan chocolate chips.
• What can I do to make these banana muffins sweeter? You can substitute the water for a liquid sweetener like maple syrup, agave, or honey.
• Can I use instant oats instead of old-fashioned oats in this recipe? While the recipe calls for old-fashioned oats, instant oats can be used as a substitute. Adjust the quantity of instant oats or the amount of liquid to achieve the desired muffin texture, remembering that instant oats have a finer texture and absorb liquids more quickly.
• Do I have to blend the oats? Technically no. You can use whole oats; however, the texture will be very different. They will not have a fluffy muffin texture; they will be more like flapjacks. Both versions are equally delicious.
• Can I use Baking Soda instead of Baking Powder? No, it’s not recommended to directly substitute baking soda for baking powder in this recipe without adjusting other ingredients. Baking powder contains both an acid and a base, providing leavening, while baking soda requires an additional acid for activation. Stick to the specified baking powder for optimal results.
• How can I make these muffins more protein-rich? You can add in some chopped nuts or seeds, such as almonds or chia seeds, which can contribute protein while adding texture. Adjusting the optional add-ins to include protein-rich elements will enhance the nutritional profile of the muffins without compromising their deliciousness.
• Why are my oatmeal muffins dry? Dry oatmeal muffins can result from several factors, such as overmixing the batter, using too much flour, or baking them for too long at a high temperature. Ensuring the correct ratio of wet to dry ingredients, gently folding in the dry ingredients, and baking at the recommended temperature for the specified duration can help prevent dryness.
• Why is my banana muffin hard? Banana muffins may become hard if they are overbaked or if there is too much flour in the batter. Overripe bananas can also contribute to a denser texture. To avoid hard banana muffins, be sure to bake them until a toothpick inserted into the center comes out clean, and use the correct amount of flour according to the recipe.
• What not to do when making muffins? Avoid overmixing the batter when making muffins, which can result in tough and dense muffins. Also, avoid overbaking, which can lead to dryness. Using outdated leavening agents or incorrect measurements can also adversely affect the texture and flavor of the muffins.
• What is the secret to moist muffins? The secret to moist muffins lies in using the correct proportion of wet and dry ingredients and incorporating moisture-rich ingredients such as bananas. Avoid overbaking the muffins, as this can cause them to dry out. Storing them properly in an airtight container after baking also helps retain moisture.
• Can I make mini banana muffins? Yes. Just use mini muffin pan and reduce the baking time. Check on muffins at 10 minutes and every few minutes afterward.
• Can I use a food processor? Yes, you can use a food processor to blend the batter. However, a blender may yield smoother results for pillowy, soft banana muffins.

Benefits of Banana Oatmeal Muffins

Banana oatmeal muffins offer a plethora of benefits. They are a wholesome snack or breakfast option packed with nutrients like fiber, potassium, and vitamins. The combination of bananas and oatmeal provides sustained energy release, making them ideal for busy mornings or as a pre-workout snack. They are often lower in fat and sugar compared to traditional muffin recipes, making them a healthier choice for those watching their intake. Oatmeal is rich in soluble fiber, which helps lower cholesterol levels and promotes heart health. It also provides a steady energy source and keeps you feeling full for extended periods. Bananas contain potassium, vitamin B6, and antioxidants, supporting proper heart function, digestion, and overall well-being.

Read also: Creamy Keto Dessert

Flourless Variation

For a flourless option, consider using a recipe that incorporates peanut butter or almond butter. These muffins have a tighter crumb and are very moist, offering a different texture but still full of sweet banana flavor.

Flourless Banana Muffin Recipe

Ingredients:

• Overripe bananas
• Peanut butter (or almond butter/cashew butter)

Instructions:

1. Preheat oven to 350°F. Line mini muffin molds with mini muffin liners.
2. Add all ingredients into a blender or food processor. Blend until uniform and smooth; the batter will be very thick.
3. Add batter into muffin liners, filling them about 3/4 full.
4. Bake for about 13-15 minutes or until muffins are puffy and bounce back when pressed.
5. Let muffins cool before serving.

Almond Flour Banana Muffins

For a low-carb, grain-free option, almond flour banana muffins are a great choice. These muffins are light, fluffy, and moist, with a delicious banana flavor.

Almond Flour Banana Muffin Recipe

Ingredients:

• 2 large overripe bananas, mashed
• 2 Tablespoons pure maple syrup
• 1 Tablespoon coconut oil, melted and cooled
• 2 cups + 2 Tablespoons almond flour
• Cinnamon
• Baking soda
• Baking powder
• Eggs
• Vanilla extract

Instructions:

1. Preheat oven to 350°F and line a cupcake tin with liners.
2. In a large mixing bowl, whisk together the mashed bananas, eggs, maple syrup, coconut oil, and vanilla extract.
3. Add in almond flour, cinnamon, baking soda, and baking powder. Mix until completely combined.
4. Add in optional mix-ins like chocolate chips, walnuts, or pecans.
5. Divide the batter evenly between the muffin cups, filling each cup about two-thirds full.
6. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. Check from 17 minutes.

Read also: Low-Carb Pizza Guide

Read also: 5-Ingredient Keto

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