ATHLETE PERFORMANCE PRESS
Menu

4.10 / Snacks

In the book

Banana-Oat Muffins

Serves 12 (one muffin)

40 min prep/cook; plus cooling (total not specified)

Ingredient allergen flags: Egg; Milk

Check actual labels and cross-contact. Allergen guidance and swaps

Soft banana muffins have a lightly cinnamon-scented oat crumb.

AI-generated illustration of Banana-Oat Muffins, showing the base recipe

Ingredients

  • 3 cups (240 g) rolled oats
  • 3 medium bananas (354 g total, peeled), mashed
  • 2 large eggs (100 g total without shells)
  • 1 cup (244 g) 2% milk
  • 2 Tbsp (27 g) olive oil
  • 2 tsp (8 g) baking powder
  • 1 tsp (2.6 g) ground cinnamon

Method

  1. Heat oven to 350°F. Line a 12-cup muffin tin with paper cases. Blend oats to a fine meal in a dry blender; combine with baking powder and cinnamon.
  2. Whisk banana, eggs, milk and oil. Stir into the oat mixture, then divide equally among the 12 cups. Do not taste raw batter.
  3. Bake 20-25 minutes, until the tops spring back and a toothpick inserted into the center comes out clean. Cool 10 minutes in the tin, then transfer to a rack.

Allergy / dietary substitutions

Milk: use tolerated soy drink (adds soy), or a suitable oat drink (check for wheat and other allergens). Egg: no egg-free version is specified; choose another recipe if needed. There are no peanut or tree-nut ingredients in the base; check oat, milk and baking-powder labels and prevent cross-contact.

Training-day additions

Pair with yogurt (adds milk) or tolerated soy yogurt (adds soy) and fruit.

Store / pack

Refrigerate cooled muffins promptly in a covered container; use within 3 days. Pack cold with two ice sources; see Keep good food safe.

Freeze 2 months · fully baked, cooled muffins

Cool promptly in shallow containers, then freeze airtight today at 0°F. Pack individual servings; label with the recipe name and computed BB month. Thaw in the refrigerator, never on the counter. Serve at room temperature, or warm briefly.

November 2026 example: Banana-Oat Muffins — BB 01-27

A conservative quality-planning window based on F1-F3.

Approximate nutrition / serving

150 kcal · Protein 5 g · Carbohydrate 21 g · Fat 5 g

Approximate per serving of the base recipe; add-ons and swaps are excluded. See How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Check oat packaging for your allergens; for celiac disease use a suitable gluten-free product. Check the product label for your allergens and shared-equipment information.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 3 cups (240 g) rolled oats — USDA SR Legacy FDC 169705; 240 edible g
  • 3 medium bananas (354 g total, peeled), mashed — USDA SR Legacy FDC 173944; 354 edible g
  • 2 large eggs (100 g total without shells) — USDA SR Legacy FDC 171287; 100 edible g
  • 1 cup (244 g) 2% milk — USDA SR Legacy FDC 171267; 244 edible g
  • 2 Tbsp (27 g) olive oil — USDA SR Legacy FDC 171413; 27 edible g
  • 2 tsp (8 g) baking powder — USDA SR Legacy FDC 172804; 8 edible g
  • 1 tsp (2.6 g) ground cinnamon — USDA SR Legacy FDC 171320; 2.6 edible g
My Recipe Notes

Private writing for this recipe. Saved only in this browser, on this device, at this website address; never sent with ratings.

Storage is best effort. Private browsing, clearing browser data or losing this device can remove notes. There is no sync or automatic recipe-page offline cache. Keep a JSON backup.

Notes require JavaScript and browser storage.

Autosaves after a pause. Maximum 20,000 UTF-8 bytes; unsaved drafts are not included in backups. Copy unsaved writing before leaving this page.

Back up or restore all recipe data

JSON preserves all saved notes and supported private variations and parent snapshots. Readable text is for reading, not restore. These files are separate from journal backups and contain no ratings identity.

Moving to a different website address? Your notes do not transfer automatically. Prepare a JSON backup here, open the new address, then restore the file there. Nothing transfers automatically. Privacy and local data

Rate this recipe

Ratings are unavailable on this website. Voting requires JavaScript.

No account needed. You can update your rating here.

About ratings

Only your score, preparation choice and optional predefined reason are submitted. Personal notes stay in your browser.

One editable current vote per browser per recipe, best effort. Clearing browser data, another device or a different website address creates a different browser identity.

Ratings may include earlier versions of this recipe. Ratings reflect opinion and do not certify safety or nutrition.