These Banana Nut Blender Muffins are tasty, easy to make, perfect for meal prep and can be made gluten-free if needed!
why do people skip breakfast?
In my years as a Registered Dietitian, there is one thing that the vast majority of my clients have in common: they skip breakfast.
I personally wake up in the morning excited to eat breakfast, so I’m always a little mind-blown by people who voluntarily skip this meal. BUT, I totally get it.
People have many different reasons for skipping, but the most popular one is “lack of time” in the morning. It’s hard enough to wake up when the alarm goes off, let alone wake up early enough to make a decent breakfast before rushing out the door for work, class, or whatever it may be.
IS BREAKFAST THE MOST IMPORTANT MEAL OF THE DAY?
Most dietitians would agree with me that breakfast is an important meal, but I wouldn’t necessarily say it’s the “most important” meal. I think all meals are important in their own way, but breakfast is unique in that it is an opportunity to set the tone for the rest of the day.
Personally I find that starting the day off with a substantial, balanced breakfast leaves me feeling satisfied and energized for a productive day ahead. It also makes me want to continue making healthy choices at my next few meals.
I typically work out first thing in the morning, so breakfast is also a good chance for me to refuel with some quality post-workout nutrition.
With that being said, yes, breakfast is an important meal, but so are the others! Skipping meals and/or eating too few calories can slow your metabolism and leave you feeling sluggish (not to mention malnourished), which is basically the opposite of what most people are going for.
If you skip meals on a regular basis, I would strongly encourage you to do your best to break this habit! If nothing else, try to have a snack every 4-6 hours or so to continually provide your body with energy and nutrients!
A registered dietitian’s favorite balanced breakfast
Like I previously mentioned, I LOVE breakfast. Do you want to know what my favorite breakfast consists of? If not, too bad. I’m going to tell you anyway. ; )
I can’t go a day without eggs. They are definitely my favorite protein source, especially at breakfast. They are extremely affordable, loaded with nutrition, plus they are super versatile!
You can scramble them, hard-boil them, or eat them over-easy. Whatever your heart (or tummy) desires!
I personally love pairing eggs (scrambled if I’m at home, hard-boiled if I’m on-the-go or at work) with a healthy source of carbohydrate. Sometimes that means whole grain toast with avocado, peanut butter or cream cheese + homemade chia jam.
If I’ve prepped ahead for the week, I’ll pair my eggs with a homemade baked good, such as Blueberry Pecan Baked Oatmeal, Healthy Carrot Pumpkin Muffins, Honey Whole Wheat Banana Bread or the Banana Nut Blender Muffins I’m about to share with you!
I always top them with crunchy peanut butter or creamy almond butter for extra deliciousness and healthy fats. Nut butter is basically its own food group in my book.
Are Eggs Bad For You?
If you’re worried about consuming eggs because of the cholesterol content or any of the other negative stuff you’ve seen about eggs in the media, read this article written by fellow Registered Dietitian Abby Langer.
Per this article: “To date, extensive research did not show evidence to support a role of dietary cholesterol in the development of cardiovascular disease. As a result, the 2015–2020 Dietary Guidelines for Americans removed the recommendations of restricting dietary cholesterol to 300 mg/day.”
Spoiler alert: it’s more than okay to continue including eggs in your healthy, balanced diet on a regular basis. They are a great source of protein and many other beneficial nutrients. If you have individual concerns, as always, meet with an RD or your doctor one-on-one.
what makes these banana nut blender muffins a healthy choice
These banana nut blender muffins are loaded with all kinds of nutritious ingredients, and they’re a much healthier alternative to the baked goods you’d find at the grocery store or Starbucks drive-through.
They consist of fiber-rich bananas and whole grain oats, which both provide lasting energy. They also contain several healthy sources of protein, including Greek yogurt, collagen peptides and eggs. Last but not least, they have healthy fats coming from chia seeds and walnuts, plus nut butter, if you choose to top them with that (which I recommend). ; )
This combination of carbs + protein + fat can help keep you satisfied, energized and balance blood sugars!
Making these at home is also a much more affordable choice than hitting the drive-through every day!
how to store these banana nut blender muffins
I recommend refrigerating these muffins in an airtight container after making them. If you’re not going to serve them all right away, freeze the whole batch within about 2 days in an airtight container or Ziploc bag. Since they don’t have a bunch of ingredients that preserve them for a long time, you’ll want to make sure to do this so you don’t have to worry about them spoiling!
They heat up perfectly in the microwave for about 30 seconds and like I mentioned, they are delicious with some peanut butter or almond butter drizzled on top!
can you make these banana muffins dairy-free?
I have made these muffins without the Greek yogurt (on accident, oops) and they still turned out great! They were not as fluffy and soft, AND they didn’t get as moist after freezing and reheating; however, this is still an option if you need them to be dairy-free. You could also try a dairy-free yogurt alternative.
If you can eat dairy, I recommend keeping the Greek yogurt in. They are better this way.
WHAT I LOVE ABOUT THESE BANANA NUT BLENDER MUFFINS
- The batter is made in the blender, so you only have one dirty dish to clean!
- They are super versatile. You can top them off with any and all of your favorite toppings — dried fruit, nuts and/or dark chocolate — and it’s almost as if you’re having something new each time!
- I have made them with all of the above toppings, and they are delicious no matter what. My favorite add-in is simply chopped walnuts, which is what I tend to stick with the majority of the time. It adds a delicious crunch, as well as a dose of heart-healthy fats, helping to keep you full and satisfied long after your meal!
- They are super quick & easy to make
You’ll definitely want to start making these every weekend to save yourself time on busy weekday mornings!
Banana Nut Blender Muffins
- 2 cups old-fashioned oats gluten-free, if needed
- 2 bananas large, ripe
- 2 eggs large
- 1 cup plain Greek yogurt
- 2 Tbsp honey
- 1.5 Tbsp chia seeds
- 2 scoops collagen powder optional
- 1/2 tsp cinnamon
- 1.5 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp pure vanilla extract
- 1/8 tsp salt
- 1/2 cup dark chocolate chips, chopped walnuts, blueberries, or dried cranberries
- Preheat oven to 400 degrees F.
- Lightly grease a 12-cup standard muffin tin or line with paper liners, also sprayed with non-stick cooking spray. (I usually make 18 muffins with this recipe.)
- Place all ingredients (besides mix-ins) in a blender or food processor: oats, bananas, eggs, Greek yogurt, honey, chia seeds, collagen peptides, cinnamon, baking powder, baking soda, vanilla, and salt.
- Blend on high for 2-3 minutes, and stop to scrape down the batter from the sides as needed, until batter is smooth and the oats are almost completely broken down.
- Add mix-ins by hand after blending is complete, or sprinkle on top once the batter is in muffin cups.
- Divide the batter between the prepared muffin cups, filling them about 3/4 full.
- Bake for about 15 minutes, or until tops of the muffins set and are golden brown, and a toothpick inserted in the center comes out clean.
- Let the muffins cool for about 10 minutes before removing from pan, then dig in!
Go ahead and save this recipe on Pinterest so you can easily refer back to it, and be sure to tag me in your creations on Instagram at @wellnessforthewin so I can repost you!
Enjoy and talk soon!