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Banana Split Protein Muffins
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Oh boy, get ready to fall in love with these protein-packed “Banana Split” muffins! They’re so delicious, you won’t even believe they’re healthy! These delectable treats are inspired by the sweet nostalgia of a classic banana split, but with a protein-packed twist, delivering a delicious and nutritious snack that satisfies your cravings while fuelling your body.
Dietary Preferences: High-Protein, Gluten-Free, Vegetarian, High Fiber
Macronutrients per serving:
Carb Energy
28g | 116 kcal
(+8g fiber!)
Protein Power
12-13g | 48 kcal
Fat Fuel
12g | 108 kcal
Learn more about the importance of macronutrients in your outdoor adventure meal plan
Why these protein muffins rock
- Full of proteins from food sources – no protein powder needed
- Quick and easy to make
- Naturally sweetened with bananas, cherries and honey
- No use of oils or dairy butter
- They’re a great way to use up those spotty bananas that always seem to pile up
Banana Split Protein Muffin Ingredients
Before you go running to the store, let me give you the inside scoop on the key ingredients:
Lupin Flour [Lupini Beans]
Native to: Mediterranean
Top 3 nutrients: protein, fiber, amino acids
Lupin flour is a fantastic flour substitute made of ground lupini beans that is both low carb and packed with protein. Not only that, but it’s also an excellent source of fiber. With it being very light in flavour, it’s perfect for baked goods. You may need to look at a bulk food or health food store to find this stuff.
Banana
Native to: Southeast Asia
Top 3 nutrients: potassium, vitamin B6, fiber
For this recipe, you’ll want to use very-ripe bananas (lots of brown spots on the peel). This will result in sweeter, more moist and more flavourful muffins.
Dark Cherries
Native to: Europe & western Asia
Top 3 nutrients: antioxidants, vitamin C, fiber
No banana split is complete without cherries! You’re welcome to use fresh or frozen (but thawed) cherries for this recipe.
Peanuts & Peanut Butter
Native to: South America
Top 3 nutrients: protein, healthy fats, fiber
Although peanuts are native to the areas of Brazil & Peru, Canada & the USA argue that they are the birth place of peanut butter. Whether you prefer smooth or chunky, there’s no arguments needed here. Either one will work…usually. If you’re using organic/natural peanut butter, you’ll want to use smooth, otherwise your muffins may be dry and crumbly.
Chocolate [cocoa]
Native to: Central & South America
Top 3 nutrients: antioxidants, theobromine, fiber
You probably don’t need any convincing that chocolate is always a good idea. Using unsweetened cocoa powder provides a deep, rich chocolate flavour, while the chocolate chunks or chips add some nice crunch in the muffins.
Chicken Eggs
Native to: Southeast Asia
Top 3 nutrients: omega-6, protein, calcium
Eggs are an effective binding agent – and they of course pitch in some protein too!
Cow's Milk
Native to: World-wide (domesticated)
Top 3 nutrients: calcium, protein, vitamin D
Although recommended for the protein content, you can use any type of milk, dairy or nondairy, that you prefer.
Honey
Native to: World-wide
Top 3 nutrients: sugars, B vitamins, antioxidants
I always recommend using natural honey because it undergoes minimal processing, which means it retains more of its original nutrients and beneficial compounds. This includes enzymes, vitamins, minerals, and antioxidants. (It’s also much yummier!)
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Variations & FAQs
Can you make these muffins vegan?
In theory, yes, you can! Although know that there’ll be less protein in each muffin
- Swap out the honey with an alternate sweetener like agave or maple syrup
- Trade out the cow’s milk with a milk alternative of your choice (almond, oat, etc.)
- Use “flax eggs” instead of eggs: for this recipe combine 2 tbsp of ground flax seed with 5 tbsp water and let sit for 5 minutes to thicken, add to recipe as you regularly would add the eggs
- Use vegan baking chocolate instead of chocolate chips
Can you use dry sugar instead of honey or a syrup?
Absolutely. If you do, I recommend using brown sugar because it helps keep the muffins more moist.
Can you use a different nut butter?
Sure you can! The flavour will be different but will otherwise turn out the same. No matter what nut you choose, I recommend using a creamy nut butter, otherwise the muffins could be a bit dry and crumbly.
Can you use frozen bananas?
Definitely! So long as you allow them to thaw before you mash.
Pro tip for freezing your bananas for baking: allow them to get super duper over ripe and spotted before putting them in the freezer. You’ll get a much stronger banana flavour this way.
Can you use milk powder instead of fresh milk?
Yes! In fact, I prefer to use milk powder. Why? Because you can make a more concentrated milk for extra protein! For each batch, combine 1/4 cup milk powder into 1/2 cup water in place of the regular milk. This will provide an extra 0.5g protein per muffin.
Banana Split Protein Muffins [Gluten-Free, Protein Powder-Free]
Oh boy, get ready to fall in love with these protein-packed "Banana Split" muffins! They're so delicious, you won't even believe they're healthy! These delectable treats are inspired by the sweet nostalgia of a classic banana split, but with a protein-packed twist, delivering a delicious and nutritious snack that satisfies your cravings while fuelling your body.
Equipment
- 1 muffin tin
- paper muffin tin liners, optional
- 1 electric beater, optional
Ingredients
- 1 ½ cup lupin flour
- 1 cup pitted dark cherries, using thawed frozen cherries works too
- 2 very ripe bananas
- 2 eggs
- ½ cup milk or ¼ cup milk powder (personal preference - see notes)
- ½ cup smooth peanut butter chunky works, but see notes
- ½ cup chopped peanuts
- ½ cup honey or sweetener of choice (agave, maple or sugar)
- ¼ cup unsweetened cocoa powder
- ¼ cup chopped dark chocolate (or semi-sweet chocolate chips)
- 1 ½ tsp baking soda
- 1 tsp pure vanilla extract
- ½ tsp pure almond extract optional
Instructions
- 1. Preheat oven to 350℉.
- 2. Chop chocolate (if required) and cherries and set aside.
- 3. In a large mixing bowl, mash bananas until minimal lumps remain (use an electric beater if possible, otherwise thoroughly mash with a fork).
- 4. Add eggs and beat until smooth.
- 5. Add peanut butter, milk, vanilla and almond extract (if using). Stir well.
- 6. Add in chopped cherries and stir to combine.
- 7. In a separate bowl, combine all dry ingredients together. Mix well.
- 8. Pour wet ingredients into dry ingredients. Stir well. Batter will be thick.
- 9. Scoop batter into greased or paper lined muffins tins. They will be very full - don't worry, they wont overflow!
- 10. Bake for 25-30 minutes or until risen. When cooked, a toothpick or knife inserted into the center will come out clean.
- 11. Let rest in the pan for 5 minutes, then transfer muffins to a cooling rack to let cool completely.
Notes
- If using milk powder: Combine 1/4 cup milk powder into 1/2 cup water. This will provide an extra 0.5g protein per muffin.
- Peanut butter: If you're using organic/natural peanut butter, you'll want to use smooth, otherwise your muffins may be dry and crumbly.
- If you find the batter too dry: You can add some more milk or water, 1 tbsp at a time. The batter should be quite thick - almost as thick as cookie batter
- Almond Extract: The muffins are still super delicious without! But if you have some on hand, adding a few drops will enhance the cherry flavour (weird, I know!)
Nutrition
Serving: 1muffinCalories: 231kcalCarbohydrates: 27.6gProtein: 12.3gFat: 11.4gSaturated Fat: 2.6gCholesterol: 28.1mgSodium: 225.6mgFiber: 8.2gSugar: 16.8g
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Storage guidelines:
- Store leftovers covered at room temperature for up to 4 days, in the fridge for 1 week, or in the freezer for up to 3 months.
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The Foodie Behind the Screen
Hi there! I'm Bri. I'm sharing my love for cooking - and the outdoors - one recipe at a time.
