Gluten-Free Spiced Banana Beef Protein Muffins
Fluffy, warmly spiced banana muffins made with gluten-free oats and vanilla beef protein powder. Naturally dairy-free and gluten-free for a convenient, steady-energy breakfast.
Prep
10 min
Cook
20 min
Total
35 min
Makes
12 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
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · 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 your oven to 350°F (175°C) and line a 12-cup standard muffin tin with p…
- 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 8 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and line a 12-cup standard muffin tin with paper liners.
Tap card to mark done - 02
Mash 3 large overripe bananas with a…
In a large bowl, mash 3 large overripe bananas with a fork until smooth and liquidy.
Look for: smooth and liquidy
Tap card to mark done - 03
Add 2 large eggs and 0
Add 2 large eggs and 0.5 cups (120ml) of unsweetened almond milk to the mashed bananas, whisking well until completely combined.
Look for: completely combined
Tap card to mark done - 04
Stir in 1 cup (90g) of gluten-free…
Stir in 1 cup (90g) of gluten-free rolled oats, 1 cup (100g) of vanilla beef protein powder, 1 tsp of ground cinnamon, 0.25 tsp of ground nutmeg, and 0.25 tsp of ground ginger until a uniform batter forms without dry clumps.
Look for: a uniform batter forms without dry clumps
Tap card to mark done - 05
Divide the batter evenly among the 12…
Divide the batter evenly among the 12 prepared muffin cups, filling each about three-quarters full.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake in the center rack for 18…
Bake in the center rack for 18 to 22 minutes, or until the tops are golden brown and spring back gently when pressed.
Look for: the tops are golden brown and spring back gently when pressed
Tap card to mark done - 07
Remove from the oven and let cool…
Remove from the oven and let cool in the tin for 5 minutes before transferring to a wire rack to cool completely.
Allow: 5 minutes
Tap card to mark done - 08
Serve 1 muffin fresh
Serve 1 muffin fresh, or store remaining muffins 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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