OAT-FREE BANANA MINI PROTEIN
MUFFINS
(GLUTEN-FREE)
Protein
3G
Calories
61
Prep Time
15M
Bake Time
15M
All the goodness of our oat-free banana protein muffins in a perfectly pop-able, bite-sized format. These mini muffins use the exact same allergy-friendly batter — rice flour, tigernut flour, pea protein isolate, and zero dairy or sugar — but bake up in about half the time. At just 61 calories and 3g protein each, they're ideal for portion-controlled snacking, kids' lunchboxes, or pre-workout fuel. The mini format also means more crispy edges per bite, which pairs beautifully with the cinnamon-banana flavor. One batch makes 24 minis, perfect for meal prep — just refrigerate overnight for the RS3 resistant starch boost, then grab-and-go all week.
Get the printable pack
Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
Ingredients
Hydration Adjustment Needed
Total: water or milk to your wet mix
Dry Base
Select Alternative:
Wet Mix
Select Alternative:
Click any ingredient to see alternatives. Hydration adjustments are calculated automatically.
Step-by-Step Instructions
Preheat and Prep
Preheat oven to 425°F (220°C). Grease a 24-cup mini muffin tin (or two 12-cup minis) with non-stick spray or use mini silicone liners.
Mix Dry Ingredients
Whisk ALL dry ingredients very well so glucomannan and PHGG are evenly dispersed. Clumps of glucomannan create gummy pockets — whisk for at least 60 seconds or sift through a fine mesh strainer.
Combine Wet & Rest
Mash bananas until smooth. Whisk in applesauce, eggs, monkfruit sweetener, vanilla, and 210ml plant milk. Pour wet into dry and fold gently until just combined. Rest 3-5 minutes so fibers hydrate. Add up to 20ml more plant milk if too thick.
Quick Mini Bake
Fill each mini cup about 3/4 full. Bake at 425°F (220°C) for 4-5 minutes, then reduce to 350°F (175°C) WITHOUT opening the door and bake 7-10 minutes more. Start checking at 7 minutes — minis cook fast. Cool 5 minutes in pan, then move to rack. RS3 boost: refrigerate sealed 12+ hours before eating.
Troubleshooting Guide
Minis Are Overdone/Dry
Mini muffins bake MUCH faster than standard. Start checking at the 7-minute mark after reducing heat. The total second-stage bake should be 7-10 minutes max.
Uneven Sizes
Use a small cookie scoop (1 tablespoon size) for perfectly consistent minis. Fill each cup 3/4 full, not more.
Stuck to the Pan
Mini muffins are more delicate without gluten. Use silicone mini muffin molds or spray generously. Let cool 5 full minutes before attempting to remove.
Gummy Spots Inside
Same cause as standard: glucomannan clumps. Whisk dry mix thoroughly or sift glucomannan separately first.
Substitution Matrix
| Original | Swap With | Macro Impact |
|---|---|---|
| Pea Protein Isolate | Egg White Protein Powder | +20% Liquid Required |
| Tigernut Flour | Almond Flour | +Fat, -Fiber, -Prebiotic |
| Rice Flour + Tapioca Starch | Bob's GF 1-to-1 (80g) | +12% Liquid, Simpler |
| Whole Eggs | 2 Flax Eggs | -Protein, Less Structure |
Nutrition Facts
24 servings per container
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.