Banana Oat Muffins (gluten-free and dairy-free)
A Spokane Nutritionist’s High-Fiber Snack for Digestive Health and Athletic Performance
These wholesome muffins came about thanks to the ever-present bunch of overripe bananas on my kitchen counter. After many test batches, this version has become my go-to recipe for a naturally sweet, hearty, and nourishing snack that fits into a variety of customized nutrition plans.
They’re moist, dense without being heavy, and lightly sweetened with ripe bananas and a drizzle of honey. The best part? They’re simple and quick to make, perfect for busy mornings or post-workout refueling.
As a Spokane nutritionist and IBS dietitian, I love that these muffins work well for both gut-friendly meal plans and as part of a balanced marathon fueling plan.
How to Enjoy
These versatile banana oat muffins can be enjoyed in a variety of ways:
Served warm for breakfast alongside scrambled eggs and sautéed greens
Packed with Greek yogurt and berries for a balanced, meal-prepped breakfast
Topped with semi-sweet chocolate chips for a naturally sweet, nutrient-dense treat
Why We Love Them
Nutritionally, these muffins are a powerhouse. They’re a rich source of fiber and healthy fats that support digestion, endurance, and steady energy. For endurance athletes, they make an excellent pre-run or post-training snack that provides both quick and sustained fuel.
Key nutrition highlights:
Fiber-dense carbohydrates from bananas and oat flour for lasting energy
Healthy fats from almond flour and avocado oil to promote satiety
Naturally gluten-free and dairy-free for those with food sensitivities
As part of a customized nutrition plan through a dietitian private practice, these muffins can easily fit into a balanced approach to eating—whether you’re training for your next race or simply supporting your digestive health.
These banana oat muffins are proof that simple ingredients can make a big impact on both energy and well-being, making them a favorite for anyone focused on nutrition for endurance athletes and gut-friendly eating.
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
Gluten Free, Dairy Free Banana Muffin Recipe
Ingredients:
4 medium-sized bananas
¼ cup avocado or coconut oil (melted)
¼ cup honey
2 large eggs
1 tsp vanilla
1 cup almond flour
1 cup oat flour
A scant 1/2 cup all-purpose gluten-free flour or regular all-purpose flour
1 tsp cinnamon
1 ½ tsp baking powder
½ tsp baking soda
½ tsp salt
½ cup semi-sweet or dark chocolate chips (optional)
How to:
Preheat the oven to 350 degrees and line muffin cups in a standard-size muffin tin.
Mash bananas with a fork or pastry cutter in a medium-sized mixing bowl
Whisk thoroughly with oil, honey, eggs, and vanilla.
In a smaller mixing bowl, combine dry ingredients until fully mixed and the lumps broken apart.
Stir into the wet ingredients until combined. For a more treat-like muffin, add chocolate chips here.
Divide evenly between 11-12 muffin cups and bake for 20-22 minutes or until muffins are slightly browned on top, spring back to the touch, and a toothpick inserted comes out clean.
Enjoy!
BY: LORI LAVOIE MS, RDN, CDN