PROTEIN BANANA MUFFINS
(MOIST, MACRO-VERIFIED)
WHY THIS FORMULA WORKS
Most protein muffins suffer from "gummy center syndrome" or become bricks after 24 hours. We've solved this by using a specific ratio of **overripe banana (measured in grams)** to **whey-casein blend protein powder**. Casein provides structure, while the banana maintains internal moisture without the need for excessive oils.
INGREDIENTS
Dry Ingredients
- Oat Flour (Extra Fine) 180g (1.5 cups)
- Whey-Casein Blend (Vanilla) 90g (3 scoops)
- Baking Powder 10g (2 tsp)
- Cinnamon + Sea Salt Pinch
Wet Ingredients
- Overripe Banana (Mashed) 340g (~3 large)
- Non-fat Greek Yogurt 150g (0.5 cup)
- Large Egg (Room Temp) 1 unit
- Vanilla Extract 5ml (1 tsp)
STEP-BY-STEP PROCESS
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Preheat & Prep
Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with parchment liners or spray heavily with non-stick spray.
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Whisk Dry Ingredients
In a large bowl, whisk together the oat flour, protein powder, baking powder, and cinnamon. Sift the protein powder if it has clumps.
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Mash & Mix Wet
In a separate bowl, mash bananas until completely smooth. Stir in Greek yogurt, egg, and vanilla until no streaks remain.
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Fold & Bake
Gently fold wet into dry. Do not overmix! Divide into 12 cups and bake for 18-22 minutes until a toothpick comes out clean.
SUBSTITUTION MATRIX
Protein Swap
**Whey ↔ Pea Protein:** Use 10% more banana if switching to Pea/Vegan protein to prevent dryness.
Binder Swap
**Greek Yogurt ↔ Cottage Cheese:** Blend cottage cheese first to ensure a smooth muffin texture.
Flour Swap
**Oat Flour ↔ GF All-Purpose:** 1:1 ratio. Avoid coconut flour as it requires 3x the liquid.
Sweetener
**Stevia/Monkfruit:** Add 1 tsp of baking soda to improve browning when using sugar-free options.
NUTRITION DATA (PER MUFFIN)
Data Source: USDA FoodData Central (verified 2024)
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