High-Protein Banana Blueberry Oat Muffins
Moist, warm muffins made with rolled oats, sweet banana, Greek yogurt, and juicy blueberries. A quick 10-minute prep bake that delivers high protein and fiber for the whole family.
Prep
10 min
Cook
18 min
Total
28 min
Makes
6 servings
Created together. Shared with you.
Made by Tiff + Lila
Tiff 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
18 min
Total
28 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Food processor
Time saver
Store cooled muffins in an airtight container at room temperature for up to 3 days, or freeze for up to 1 month.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and line a 6-cup muffin tin with paper liner…
- 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 7 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and line a 6-cup muffin tin with paper liners or lightly grease with cooking oil spray.
Tap card to mark done - 02
Add the rolled oats
Add the rolled oats, ripe banana, plain Greek yogurt, egg, maple syrup, vanilla protein powder, baking powder, and ground cinnamon to a high-speed blender or food processor.
Tap card to mark done - 03
Blend on high for 30 to 45…
Blend on high for 30 to 45 seconds until the batter is smooth and well combined.
Look for: the batter is smooth and well combined
Tap card to mark done - 04
Gently fold the fresh blueberries into the…
Gently fold the fresh blueberries into the batter using a spatula until evenly distributed throughout the mixture.
Look for: evenly distributed throughout the mixture
Tap card to mark done - 05
Divide the batter evenly among the 6…
Divide the batter evenly among the 6 muffin cups, filling each about three-quarters full.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Place the muffin tin on the center…
Place the muffin tin on the center rack of the oven and bake for 16 to 18 minutes, until the tops are set and a toothpick inserted into the center comes out clean.
Look for: the tops are set and a toothpick inserted into the center comes out clean
Tap card to mark done - 07
Remove the muffin tin from the oven…
Remove the muffin tin from the oven and set it on a wire cooling rack for 5 minutes before serving warm or letting cool completely for storage.
Allow: 5 minutes
Tap card to mark done
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