Gluten-Free Banana Oat Blender Muffins
Naturally sweet, fluffy muffins baked with overripe bananas, rolled oats, and creamy almond butter. Made entirely without gluten, dairy, or refined sugar for an easy family breakfast.
Prep
10 min
Cook
20 min
Total
35 min
Makes
5 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 · Blender
Time saver
Store cooled muffins in an airtight container at room temperature for up to 3 days, or freeze for up to 3 months.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and line a 12-cup muffin tin with paper line…
- 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 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 muffin tin with paper liners or lightly grease with non-stick spray.
Tap card to mark done - 02
Place rolled oats
Place rolled oats, ripe bananas, almond butter, eggs, ground cinnamon, baking powder, and a tiny pinch of salt into a blender.
Tap card to mark done - 03
Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds until the batter is smooth and fully combined.
Look for: the batter is smooth and fully combined
Tap card to mark done - 04
Evenly divide the batter among 10 muffin…
Evenly divide the batter among 10 muffin cups, filling each about three-quarters full.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle chopped walnuts evenly over the top…
Sprinkle chopped walnuts evenly over the top of each muffin.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Bake for 18 to 22 minutes until…
Bake for 18 to 22 minutes until a toothpick inserted into the center of a muffin comes out clean and the tops are light golden brown.
Look for: a toothpick inserted into the center of a muffin comes out clean and the tops are light golden brown
Tap card to mark done - 07
Remove from the oven and let cool…
Remove from the oven and let cool in the pan for 5 minutes, then transfer to a wire rack to cool completely before serving.
Allow: 5 minutes
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download