Healthy Banana Nut Protein Muffins (16g Protein Each!)

Say hello to the best banana nut protein muffins with 16 grams of protein per muffin! These high protein banana muffins are made with whole wheat pastry flour, oats, ripe bananas, pure maple syrup, protein powder, and crunchy walnuts for the ultimate healthy banana muffin. They’re soft, fluffy, perfectly sweet, and completely satisfying – without any oil or melted butter. These healthy banana protein muffins are ideal for meal prep, a quick breakfast, a post-workout snack, or an afternoon healthy snack!

Healthy Banana Nut Protein Muffins (16g Protein Each!)

If you love banana bread, you’re going to love these banana bread protein muffins. You get the same cozy flavor, but with a serious protein boost.

For best results, use extra-ripe bananas with lots of brown spots. The natural sweetness of ripe bananas brings out that classic banana bread flavor and helps keep the muffins moist without added sugar or oils.

If your bananas aren’t quite ready, let them sit at room temperature for a couple of days until deeply speckled.

To turn these into true protein banana muffins, we’re using protein powder in the dry ingredients. The original recipe uses plant-based protein powder, but many different types will work.

For best results, use unsweetened or vanilla protein powder. If you’re using a highly sweetened protein powder, reduce the maple syrup slightly to avoid ending up with muffins that are overly sweet.

If you love healthy muffin recipes that are refined sugar-free and packed with wholesome ingredients, check out my cookbook, Everyday Muffin Party!

Why you’ll love these banana oat protein muffins

High protein muffin – 16 grams of protein per muffin made with wholesome whole grains for a filling, balanced bite.

Naturally sweetened with ripe bananas + pure maple syrup – no oil or butter needed!

Meal-prep and freezer-friendly – Prep once and enjoy all week! They taste like a truly delicious muffin (not a protein bar in disguise!).

Wholesome ingredients you’ll need for healthy banana muffins

Scroll down to the recipe card for full ingredient amounts, nutrition facts, and step-by-step instructions.

• Whole wheat pastry flour (or white whole wheat flour) – Gives these banana nut protein muffins structure while keeping them soft and tender. Whole wheat pastry flour provides whole grains with a lighter texture than regular whole wheat flour.
• Rolled oats – Adds fiber and heartiness for more staying power.
• Protein powder – The key to getting 16 grams of protein per muffin. Vanilla protein powder works best for flavor, but plant-based protein powder or whey protein powder both work well.
• Cinnamon – Adds warm banana bread flavor and enhances the natural sweetness of the ripe bananas.
• Baking powder – Helps the muffins rise and keeps the texture light instead of dense.
• Sea salt – Balances the sweetness and brings out all the flavors.
• Walnuts – Adds healthy fats, crunch, and that classic banana nut muffin texture. You can also substitute pecans or sunflower seeds.
• Mashed ripe bananas – Use bananas with lots of brown spots for the best results. They provide natural sweetness, moisture, and that signature banana flavor.
• Pure maple syrup – Naturally sweetens the muffins without refined sugar. You can also substitute honey if preferred.
• Egg – Provides structure and helps bind the muffins together. A flax egg works for an egg-free version.
• Pure vanilla extract – Enhances the overall flavor and adds a subtle hint of vanilla that pairs perfectly with banana and walnuts.

How to make banana nut protein muffins

Step 1: Preheat oven to 350 degrees F. Prepare a 6-muffin tin with liners or lightly coat with avocado oil or olive oil.

Step 2: In a large bowl, mix the wet ingredients: mashed banana, maple syrup, egg, and vanilla. Next, add in the dry ingredients (flour, oats, protein powder, cinnamon, baking powder, sea salt, and half the walnuts) and stir until just combined. Do not overmix, or you may be left with dense muffins.

Step 3: Fill each muffin cup almost to the top. Sprinkle the remaining walnuts over the tops of the muffins.

Step 4: Bake for 25-28 minutes until golden brown and a toothpick inserted into the center comes out clean.

Step 5: Cool in the muffin tin for 10 minutes before transferring to a wire rack to cool completely.

Mini muffin option

Turn these into mini muffins and bake for 12-15 minutes. Perfect for quick breakfasts or lunchboxes!

Optional protein-boost add-ins

Want even more protein?

• Stir in ¼ cup cottage cheese for added protein content
• Add 2 tablespoons of hemp seeds
• Swap some maple syrup for Greek yogurt
• Swirl in peanut butter or almond butter for a nutty flavor

How to store

Store fully cooled muffins in an airtight container:

Freezer: 6 months

Room temperature: 2-3 days

Refrigerator: 5-6 days

Can you freeze these muffins?

Yes! Here’s the best way to freeze muffins for long-term storage.

1. Cool muffins completely.
2. Place on a baking sheet lined with parchment paper so they are not touching.
3. Freeze until solid.
4. Transfer to a labeled freezer bag.

Store for up to 6 months.

How to reheat

• Thaw overnight in the fridge.
• Or warm from frozen in a 300 degrees F oven until heated through.

Substitutions, optional variations & dietary adjustments

Below you’ll find a list of substitutions that will work well in this banana nut muffin recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Whole wheat pastry flour – Regular whole wheat flour or all-purpose flour will both work well as substitutes in this recipe. You can also use a gluten-free all-purpose baking mix to keep this recipe gluten-free.

Rolled oats – Use quick oats, oat flour, or almond flour in place of the rolled oats in this recipe.

Brown rice protein powder – Good alternatives to brown rice protein powder include whey protein powder, grass-fed beef protein powder, egg white protein powder, and for a non-protein powder option, try peanut flour!

Cinnamon – Two great flavor alternatives include using pumpkin pie spice in place of the cinnamon for a little more warming flavor. You can also swap it for cocoa powder and add a few dark chocolate chips for a chocolate-banana muffin flavor profile.

Walnuts – Any chopped nut like pecan, pistachio, peanut, cashew, or almond will work well in this recipe. For a nut-free option, try sunflower seeds, pumpkin seeds, or sesame seeds. You can also opt to add chocolate chips in place of the nuts for a sweet treat!

Maple syrup – Honey or agave nectar are good alternatives to use in this muffin recipe. As stated above, the liquid sweetener can be omitted if you use a sweetened protein powder, and it will not affect the texture.

Egg – For an egg-free alternative, use a flax egg in place of the egg.

More healthy muffin recipes you’ll love

• Mini paleo banana nut muffins
• Chocolate protein muffins with spirulina
• Mocha chocolate chip muffins

If you try these easy banana protein muffins, I’d love it if you left a star rating and comment below letting me know how they turned out!

XO
Heather

Originally published February 2012. Updated February 2026.