Gluten-Free Spiced Banana Oat Protein Muffins
Warmly spiced, high-protein muffins made with ripe bananas, gluten-free oats, and vanilla plant protein. Naturally sweet and free of gluten, dairy, soy, and refined sugar for an easy morning batch.
Prep
10 min
Cook
20 min
Total
30 min
Makes
6 servings
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat the oven to 350°F (175°C) and line a 6-cup muffin tin with paper liners.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat the oven to 350°F (175°C) and…
- 01
Preheat the oven to 350°F (175°C) and…
Preheat the oven to 350°F (175°C) and line a 6-cup muffin tin with paper liners.
Tap card to mark done - 02
Mash the overripe banana with a fork…
In a large bowl, mash the overripe banana with a fork until smooth.
Look for: smooth
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Pour in the unsweetened almond milk and…
Pour in the unsweetened almond milk and almond butter, whisking until thoroughly combined.
Look for: thoroughly combined
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Stir in the gluten-free oat flour
Stir in the gluten-free oat flour, vanilla pea protein powder, ground cinnamon, ground nutmeg, ground ginger, and baking powder.
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Mix with a spatula until a thick
Mix with a spatula until a thick, uniform batter forms without dry clumps.
Look for: a thick, uniform batter forms without dry clumps
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Divide the batter evenly among the 6…
Divide the batter evenly among the 6 prepared muffin cups.
Ready when: everything is assembled and ready to enjoy
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Bake for 18 to 22 minutes
Bake for 18 to 22 minutes, or until the tops are golden brown and a toothpick inserted into the center comes out clean.
Look for: the tops are golden brown and a toothpick inserted into the center comes out clean
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Allow the muffins to cool in the…
Allow the muffins to cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
Allow: 5 minutes
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Serve warm
Serve warm, or store in an airtight container at room temperature for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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