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. Enter: these Banana Nut Blender Muffins.
IS BREAKFAST THE MOST IMPORTANT MEAL OF THE DAY?
I think most RDs 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. I find that starting the day off with a 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. In addition, I typically work out first thing in the morning, so breakfast is a chance for me to refuel with some quality nutrition post-workout.
With all of that being said, 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!
my favorite way to start the day
Like I previously mentioned, I absolutely love breakfast, so you may be wondering what my favorite breakfast consists of. If not, too bad — I’m going to tell you anyway. ; )
Honestly, I can’t go a day without eggs. At least I don’t want to. Eggs are definitely my favorite protein source and they are loaded with nutrition, plus they are super versatile! If you’re worried about consuming eggs because of the cholesterol content or any of the negative stuff they are saying about eggs in the media lately, read this article written by fellow RD Abby Langer. Spoiler alert: it’s okay to continue including eggs in your diet on a regular basis. If you have individual concerns, as always, meet with an RD or your physician one-on-one.
I love pairing eggs (scrambled if I’m at home, hard-boiled if I’m on-the-go or at work) with some kind of homemade baked good, such as my Blueberry Pecan Baked Oatmeal, Healthy Carrot Pumpkin Muffins, Honey Whole Wheat Banana Bread or these 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. Nut butter is basically its own food group in my book.
Healthy Tip: If I’m cooking up eggs at home, I often throw frozen chopped spinach in the pan to sneak in an extra serving of veggies. Keeping frozen veggies on hand is a great way to increase your intake because they require zero time or effort on your part. Just toss them in wherever you can! Frozen chopped bell peppers and onions are some staples for me for things like Veggie Flatbread Pizzas, and even Sweet Potato Nachos.
When it comes to baked goods, I prefer to make my own, as opposed to picking them up at the grocery store or Starbucks drive-through, because a) they are much cheaper this way, and b) I know they are filled with ingredients that make me feel my best and give me lasting energy.
Muffins are perfect for an on-the-go breakfast or snack, so whipping up a batch of these Banana Nut Blender Muffins is a great way to ensure you have something delicious and healthy to fuel your busy week. I like to stick mine in the freezer within the first couple of days so I don’t have to worry about them spoiling. That way, if I don’t get to them that week, I have something to fall back on the next time I’m in a pinch! They heat up perfectly in the microwave. (If you don’t freeze them, I do recommend refrigerating them for up to 3-5 days in an airtight container.)
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. 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!
Pin this recipe on Pinterest so you can easily refer back to it later, and tag me in your creations on Instagram at @wellnessforthewin!