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Home » Recipes » Snacks

Low Calorie Banana Oat Muffins

Published: Apr 1, 2024 · Modified: Dec 24, 2024 by Megan

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Low Calorie Banana Oat Muffins are made with no flour or oil and no added sugar. These low calorie muffins are made in a blender and cook up so moist and delicious! Both Low Calorie + Gluten Free!

Healthy banana oat muffins stacked up on a platter with some turned on the side.
Jump to:
  • Why You Will Love Healthy Banana Oat Muffins
  • Ingredients for Low Calorie Banana Muffins
  • How To Make Healthy Banana Oatmeal Muffins
  • Expert Tips
  • Recipe FAQs
  • More Banana Oat Recipes
  • Healthy Banana Oat Muffins

Low calorie muffins are one of my favorite snacks! It's no secret I'm a muffin lover and if you've been following for awhile, there's a good chance you've tried a muffin or two from this blog. They're an easy way to enjoy a perfectly portioned treat without going overboard.

Balancing lighter treats with healthy food is something I promote with my weight loss clients. In fact, many of them are surprised when I tell them not to restrict foods they love. When you restrict, you're more likely to binge, feel like a failure and throw in the towel.

These banana and oat muffins that are healthy are an example of how you can have your treats and lose weight too! Love the flavor combination? Then you've got to try my Chocolate Banana Oat Bread next!

Why You Will Love Healthy Banana Oat Muffins

  • Low Calorie Muffins: We're making banana oatmeal muffins healthy with no added sugar or oil. Instead they're naturally sweetened with bananas making a perfectly delicious treat for just 123 calories!
  • Perfect for Meal Prep: Bake a batch of these on the weekend or whenever you have a moment to enjoy throughout the week and beyond!
  • Quick and Easy: These muffins mix up in the blender so they go together very quickly!

If you love these banana and oatmeal muffins healthy, I hope you will also try these Peanut Butter Banana Muffins and my Butternut Squash Muffins.

Ingredients for Low Calorie Banana Muffins

Ingredients to make healthy oat muffins on the table.
  • Gluten Free Rolled Oats: This keeps them flourless. Oatmeal is naturally gluten-free but often it's processed in the same facilities as wheat so there is some cross-contamination. Make sure you choose oatmeal marked gluten-free.
  • Bananas: Make sure you have very ripe bananas. The sweetness of bananas increases as they ripen so the riper they are the more sweetness they give the muffins.
  • Greek Yogurt: Use non-fat yogurt for the lowest calories and fat content. It adds protein to the muffins and works to balance the healthy carbs in the muffins.
  • Eggs: Add moisture to the muffin batter as well as helping to hold the muffins together.
  • Leaveners: We're using a combination of baking powder and baking soda to give these healthy banana muffins with oats the right amount of lift.
  • Vanilla Extract: The secret to adding natural sweetness and warmth to baked goods. Use pure vanilla extract for the best flavor.
  • Optional Ingredients: You can add a tablespoon or two of honey or maple syrup if you want your healthy oatmeal muffins a bit sweeter. Also chocolate chips are optional if you want to add them to make a healthy gluten-free chocolate muffins.

How To Make Healthy Banana Oatmeal Muffins

You're not going to believe how easy it is to make these muffins! Here's a look:

Oats and other ingredients in a blender.

Step 1: Add all the ingredients except the chocolate chips to a blender or a food processor.

Muffin batter after blending but in the blender pitcher.

Step 2: Blend or process until the ingredients are fully blended.

Adding Chocolate Chips? Stir them in after the batter is blended and before you pour them into the muffin pan. You can even add a few more on top!

Banana oat muffins batter poured into a muffin pan.

Step 3: Add the batter to a prepared muffin tin filing them up three-quarters of the way full. I used muffin liners for easy cleanup!

Banana oat muffins in the pan after they're baked.

Step 4: Bake for 15 minutes and then let cool in the muffin pan for 5 minutes before removing and letting them finish cooling.

A banana oatmeal muffin with a bite missing and the paper pulled slightly away from the muffin.

Expert Tips

  • Adding Toppings: In addition to dairy-free or regular chocolate chips you can mix raisins, seeds, chopped nuts, or berries into this banana muffin recipe. You can also simply sprinkle them on top and use a variety. The recipe is very versatile!
  • Storing: The muffins are made with Greek yogurt so they will need to be stored in the refrigerator or freezer. You can refrigerate them up to 10 days in a container or up to 60 days in the freezer.
  • Prep Your Baking Pan: Use paper or silicone liners for easy removal! You can also spray the pan well with baking spray if you don't have liners.
  • Mini Muffins: You can make these into mini-sized healthy banana oatmeal muffins if you want! Just be sure to reduce the cooking time to 8-12 minutes.

Recipe FAQs

Can I freeze these banana oat muffins?

Yes, of course! I love meal prepping two batches at a time so I can freeze a batch for future snacking. Hope you enjoy them!

Can I replace the oats with regular flour?

No, this recipe is developed using oats. You will not get the same results with regular flour if you use this method to make them. I would recommend you find an alternate recipe that's been written using all-purpose or whole wheat flour.

Can I replace the oats in the oat muffins with oat flour?

Yes, you can replace the oats with oat flour. I have not tested the recipe yet with oat flour so I do not know the exact quantity. I would start slightly less than the amount of oats if you want to try it!

Can I use regular oats instead of gluten free oats?

Yes, if you are not gluten free you can use regular oats.

Healthy banana oat muffins on a wire rack with parchment and a bowl of chocolate chips to the side.

More Banana Oat Recipes

  • This Healthy Banana Mug Cake is perfect for a single serve, low calorie dessert or snack. Made flourless, gluten free and low sugar in the microwave. Gluten Free + Low Calorie
    Healthy Banana Mug Cake {Low Calorie, GF}
  • Healthy Banana Oat Cake made low calorie with less sugar and with a delicious Greek cream cheese frosting. Anyone can bake this simple and healthy cake recipe! Gluten Free + Low Calorie
    Healthy Banana Oat Cake
  • oatmeal cookies with chocolate chips
    Healthy Banana Oat Cookies
  • Healthy Banana Oat Pancakes! Made with simple ingredients, these healthy pancakes are low calorie, high fiber, egg free and have no added sugar. Meal prep them for a healthy breakfast all week long! Gluten Free + Low Calorie + Vegan
    Healthy Banana Oat Pancakes

If you tried this healthy banana oat muffin recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Low calorie healthy banana oat muffin on a platter with more.

Healthy Banana Oat Muffins

Megan Olson
These Low Calorie Banana Oat Muffins are made with no flour or oil and no added sugar. A healthy muffin made in a blender, moist and delicious! Low Calorie + Gluten Free
5 from 22 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Cool Time 5 minutes mins
Total Time 30 minutes mins
Course Breakfast, Snack
Cuisine American
Servings 9 muffins
Calories 123 kcal

Ingredients
 
 

  • 2 bananas very ripe
  • 1 cup Greek yogurt nonfat
  • 2 eggs
  • 2 cups Gluten Free Rolled Oats
  • 1 ½ teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon vanilla extract
  • Chocolate chips optional
  • Honey or maple syrup optional - 2 to 3 tablespoons

Instructions
 

  • Preheat the oven to 400 F. Prepare a muffin pan with liners or spray with cooking spray.
  • Place all the ingredients (except chocolate chips if using) into a blender or food processor. Process until smooth then mix in the chocolate chips if using by hand.
  • Divide the batter among the muffin cavities, filling to three-quarters full. Bake 15 minutes until the muffins are set and slightly brown on top.
  • Remove from the oven and cool in the pan 5 minutes before removing and enjoying.
  • Store muffins in the refrigerator up to 10 days or in the freezer up to 60 days.

Notes

Expert Tips
    • Adding Toppings: In addition to dairy-free or regular chocolate chips you can mix raisins, seeds, chopped nuts, or berries into this banana muffin recipe. You can also simply sprinkle them on top and use a variety. The recipe is very versatile!
    • Storing: The muffins are made with Greek yogurt so they will need to be stored in the refrigerator or freezer. You can refrigerate them up to 10 days in a container or up to 60 days in the freezer.
    • Prep Your Baking Pan: Use paper or silicone liners for easy removal! You can also spray the pan well with baking spray if you don't have liners.
    • Mini Muffins: You can make these into mini-sized muffins if you want! Just be sure to reduce the cooking time to 8-12 minutes. The process photos shows 12 muffins in a mini muffin tin even though the recommended serving size is 9 for regular tin muffins.

Nutrition

Serving: 1servingCalories: 123kcalCarbohydrates: 20gProtein: 7gFat: 2gSaturated Fat: 1gCholesterol: 38mgSodium: 95mgPotassium: 294mgFiber: 3gSugar: 4gVitamin A: 70IUVitamin C: 2mgCalcium: 81mgIron: 1mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    5 from 22 votes (8 ratings without comment)

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    Recipe Rating




  1. Mercedes says

    June 13, 2025 at 1:07 am

    You mentioned to add everything in the blender except the choco chips. However it is too thick to blend/mix. Am I doing something wrong?

    Reply
    • Megan says

      June 13, 2025 at 10:08 am

      Are you using the same ingredients - oats, yogurt, bananas, baking soda, baking powder, eggs and vanilla extract? That should not be too thick to blend.

      Reply
  2. Rachel says

    April 30, 2025 at 4:04 pm

    I made the recipe as written & it was delicious. Have made it a few times now & my family loves these muffins.

    Reply
  3. Valarie says

    March 26, 2025 at 7:36 pm

    These are perfectly delicious just as the recipe is written! I love the non fat yogurt and no added fats is an extra treat while trying to be heart healthy.

    Reply
    • Megan says

      March 27, 2025 at 8:35 am

      Glad you enjoyed them!

      Reply
  4. asiana pfeiffer says

    October 13, 2024 at 10:52 am

    how many calories would the muffins be if i made a mini batch with the same ingredients

    Reply
    • Megan says

      October 13, 2024 at 12:33 pm

      You can either create the recipe in a food tracking app like LoseIT and adjust the serving number to get that or you can multiply the calories by 9 to get the total calories in the recipe then divide by the number of mini muffins you plan to make to get an estimate per muffin.

      Reply
  5. Jane says

    August 28, 2024 at 6:47 am

    Hi - Can I use oat flour instead of rolled oats? If so, would it be the same quantity?

    Reply
    • Megan says

      August 28, 2024 at 9:29 am

      You should be able to. I have not tested it myself so I do not know the exact quantity. It will be slightly less than the amount of rolled oats.

      Reply
  6. Jeanie Puidokas says

    July 16, 2024 at 12:30 pm

    I make these all the time for the family. They love them. Very filling and delicious

    Reply
    • Megan says

      July 16, 2024 at 1:04 pm

      Thank you!

      Reply
  7. Kerri says

    June 23, 2024 at 4:30 pm

    These muffins are easy to make and very yummy! I omitted the chocolate chips and used fresh blueberries instead. After refrigerating, a quick zap in the microwave warms these up and they taste like they are fresh from the oven!

    Reply
  8. krd says

    May 07, 2024 at 11:40 am

    How many calories per muffin if using full fat yogurt?

    Reply
    • Megan says

      May 07, 2024 at 11:44 am

      Depends which yogurt brand you use, but fage full fat has 220 calories per cup vs. nonfat has 130. The difference is the calorie difference per muffin.

      Reply
  9. Jay says

    April 29, 2024 at 11:06 am

    Can i use sour cream instead of greek yogurt?

    Reply
    • Megan says

      April 29, 2024 at 11:10 am

      I have not tried using sour cream in place of Greek Yogurt myself so I can't say how they would turn out. Usually you can swap them. I like using the Greek Yogurt because it has more protein than sour cream.

      Reply
  10. Jennifer says

    April 09, 2024 at 9:25 am

    Will blended cottage cheese will work in place of yogurt?

    Reply
    • Megan says

      April 09, 2024 at 9:34 am

      I have not tried it so I do not know how that would turn out.

      Reply
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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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