High-Fiber Banana Oat Muffins with Walnuts and Cinnamon Crumble
If you want a healthy breakfast option that tastes great and keeps you full, try these high-fiber banana oat muffins. Packed with ripe bananas, rolled oats, and crunchy walnuts, they offer a boost of fiber from natural sources. The cinnamon crumble topping adds a sweet, spicy touch that makes each bite special.
These muffins work well for meal prep, snacks, or even as a side for coffee time. With whole grains and nuts, they support digestive health and provide sustained energy.
Why Choose High-Fiber Muffins?
High-fiber foods help with digestion and blood sugar control. These banana oat muffins fit right into a balanced diet, using oats as a base for extra soluble fiber. Walnuts add healthy fats and more fiber, while bananas bring natural sweetness and potassium.
Baking with whole ingredients keeps the muffins moist without added sugars. The cinnamon crumble gives a bakery-style finish, but you control the amount of spice. Families love these because they are kid-friendly yet adult-approved for their health benefits.
Ingredients for Banana Oat Muffins
Gather these items for the muffin batter and crumble. This makes 12 standard muffins.
Muffin Batter Ingredients
- 2 cups old-fashioned rolled oats (for high fiber and texture)
- 1 cup whole wheat flour (boosts dietary fiber)
- 1 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
- 1 teaspoon ground cinnamon
- 3 ripe bananas, mashed (about 1 1/2 cups)
- 1/2 cup unsweetened applesauce (adds moisture and natural sweetness)
- 1/4 cup honey or maple syrup (for mild sweetness)
- 2 large eggs
- 1/4 cup melted coconut oil or vegetable oil
- 1 teaspoon vanilla extract
- 1/2 cup chopped walnuts (for crunch and omega-3s)
Cinnamon Crumble Topping Ingredients
- 1/4 cup old-fashioned rolled oats
- 1/4 cup chopped walnuts
- 2 tablespoons whole wheat flour
- 2 tablespoons brown sugar
- 1 teaspoon ground cinnamon
- 2 tablespoons melted butter or coconut oil
These ingredients keep the recipe simple and focus on whole foods. Oats and walnuts provide the high-fiber element, while bananas ensure the muffins stay soft.
Step-by-Step Instructions
Follow these clear steps to bake your muffins. Preheat your oven first for best results.
Step 1: Preheat Oven and Prepare Pan
Heat your oven to 350 degrees Fahrenheit (175 degrees Celsius). Line a 12-cup muffin tin with paper liners or grease it with a light coat of oil. This prevents sticking and makes cleanup easy.
Step 2: Make the Dry Ingredients for Batter
In a large mixing bowl, combine the rolled oats, whole wheat flour, baking soda, baking powder, salt, and ground cinnamon. Stir them together with a whisk or spoon until evenly mixed. Breaking up any oat clumps helps the batter blend well later.
Step 3: Mix the Wet Ingredients
In a separate medium bowl, mash the ripe bananas with a fork until smooth. Add the applesauce, honey, eggs, melted coconut oil, and vanilla extract. Whisk everything until it forms a smooth mixture. The bananas should blend fully for even flavor in each muffin.
Step 4: Combine Wet and Dry Ingredients
Pour the wet mixture into the dry ingredients. Stir gently with a spatula until just combined. Do not overmix; a few lumps are fine. Fold in the chopped walnuts last to keep them crunchy.
Step 5: Prepare the Cinnamon Crumble
In a small bowl, mix the rolled oats, chopped walnuts, whole wheat flour, brown sugar, and ground cinnamon. Drizzle in the melted butter and stir until it forms a crumbly texture. Set this aside while you fill the muffin cups.
Step 6: Fill the Muffin Tin
Spoon the batter into the prepared muffin cups, filling each about three-quarters full. This leaves room for rising. Sprinkle a generous tablespoon of the cinnamon crumble on top of each muffin. Press it lightly into the batter.
Step 7: Bake the Muffins
Place the muffin tin in the preheated oven. Bake for 20 to 25 minutes, or until a toothpick inserted in the center comes out clean. The tops should turn golden brown. Let the muffins cool in the tin for 5 minutes, then transfer them to a wire rack to cool completely.
Tips for Perfect High-Fiber Muffins
Use very ripe bananas for the best natural sweetness and moisture. If your bananas are not ripe, you can speed the process by placing them in a paper bag for a day.
Store baked muffins in an airtight container at room temperature for up to 2 days. For longer storage, keep them in the fridge for a week or freeze them in a zip-top bag for up to 3 months. Thaw at room temperature or warm in the microwave for 15 seconds.
To boost fiber even more, add a handful of chia seeds or flaxseeds to the batter. These muffins pair well with yogurt or fresh fruit for a complete breakfast.
If you want variations, swap walnuts for pecans or add raisins for extra chew. Keep the oat base to maintain the high-fiber profile.
Nutritional Benefits of Banana Oat Muffins
Each muffin provides about 5 grams of fiber, thanks to oats and whole wheat flour. Walnuts contribute healthy fats that support heart health, while bananas add vitamins like B6 and C.
This recipe keeps calories around 200 per muffin, with low added sugar. The combination of fiber and protein from eggs and nuts helps with satiety, making it a smart choice for weight management.
Cinnamon in the crumble and batter may help regulate blood sugar, adding to the overall health perks. These muffins align with diets focused on whole grains and plant-based ingredients.
Serving Suggestions
Enjoy these muffins warm from the oven with a cup of herbal tea. They also make a great on-the-go snack for lunchboxes. Top with a dollop of Greek yogurt for added protein.
For a brunch spread, serve alongside scrambled eggs or a fruit salad. The cinnamon crumble gives a comforting aroma that fits fall mornings.
FAQ
Can I make these muffins gluten-free?
Yes, use certified gluten-free rolled oats and a gluten-free flour blend in place of whole wheat flour. The rest of the recipe stays the same.
How do I know when the muffins are done baking?
Insert a toothpick into the center of a muffin. If it comes out clean or with a few moist crumbs, they are ready. Avoid overbaking to keep them moist.
Can I reduce the sugar in this recipe?
You can cut the honey to 2 tablespoons and rely more on banana sweetness. The brown sugar in the crumble adds a touch, but you can use coconut sugar as a substitute.
Are these muffins suitable for vegans?
Replace the eggs with flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water per egg) and use plant-based butter or oil in the crumble. Swap honey for maple syrup.
How many calories are in one muffin?
Approximately 200 calories per muffin, depending on exact measurements. This includes fiber from oats and walnuts for a filling treat.
Can I add other nuts or fruits?
Yes, try almonds instead of walnuts or mix in blueberries for variety. Keep additions to 1/2 cup to avoid overcrowding the batter.
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