Banana Blueberry Oatmeal Muffins

These banana blueberry oatmeal muffins are a staple go-to breakfast in my kitchen. The best part? If you’re not a master baker, this recipe is super forgiving! It’s easy to tweak and adjust based on what your personal flavor preferences are.

Banana blueberry oatmeal muffins on a marble surface.

Why You’ll Love These Banana Blueberry Muffins:

  • Easy to grab, especially when you’re on-the-go in the morning.
  • Packed with fiber from whole wheat flour, oats, chia seeds, and blueberries.
  • White whole wheat flour is used
  • Boosted with healthy fats from chia seeds.
  • You can make them ahead of time (and even freeze them!) so that it’s one less thing to think about in the morning.

Variations

  • Not into whole wheat flour? Feel free to swap for white flour!
  • Use frozen raspberries or blackberries instead of blueberries.
  • Add a handful of chopped walnuts or pecans
  • Swap blueberries for chocolate chips for a sweeter muffin

Why Should You Eat More Fiber for Breakfast?

Fiber is SO underrated, especially at breakfast time. Fiber is well known for keeping our bellies happy, but it does way more than that(1). Fiber helps to slow digestion so that the food you eat actually keeps you full and provides you with long-lasting, sustained energy.

There’s definitely no lack of fiber here! These delicious muffins are full of super nutritious, high fiber ingredients like banana, whole wheat flour, oats, chia seeds and blueberries.

Looking to add more fiber into your breakfast routine? You’ll find it in foods like whole grains, fruits and vegetables, nuts and seeds, and legumes (2).

Fun Facts About Chia Seeds

In my opinion the star of these blueberry chia muffins is the chia seeds! Chia seeds are absolutely packed with nutrients. Just 2 tablespoons of chia has 138 calories, 10g of fiber, 6g of protein, anti-inflammatory omega 3 fatty acids, magnesium, calcium, and iron (3)!

How To Eat Them As Part Of A Balanced Meal

These muffins are delish on their own, but they’ll keep you fuller for longer with a boost of protein on the side! And if you’re someone who struggles to stop eating when they’re full throughout the day or feels out of control around certain foods, you definitely want to start your day with a balanced meal.

For a completely balanced breakfast, pair a muffin or two with Greek yogurt, scrambled eggs or some breakfast chicken sausage.

If you give these banana blueberry oatmeal muffins a try be sure to tag me on Instagram @the.balanced.nutritionist!

blueberry chia muffins

Banana Blueberry Oatmeal Muffins

Delicious blueberry muffins with a boost of protein and fiber to help keep you full all morning!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: Blueberry, Chia, Muffins
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 12
Calories: 132kcal
Author: Jamie N, Registered Dietitian

Ingredients

Dry Ingredients

  • 1 cup oat flour (pulse oats in food processor)
  • 1/2 cup white whole wheat flour
  • 1/3 cup chia seeds
  • 2 tbsp sugar
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 2 tsp. baking powder

Wet Ingredients

  • 2 medium bananas mashed
  • 2 tbsp honey
  • 1/4 cup low-fat milk
  • 1 large egg
  • 1 cup wild blueberries
  • 2 tbsp water

Instructions

  • Prep 12 muffin tins in a muffin pan (or use a sillicone 12 muffin pan!) and preheat the oven to 400 degrees.
  • Combine dry ingredients in a large bowl.
  • Combine wet ingredients in a medium sized bowl.
  • Add the wet ingredients to the large bowl and mix until just combined. Be careful to avoid overmixing!
  • Carefully spoon muffin batter into muffin tins (or use a cookie scoop!)
  • Bake for 15-20 minutes. The muffin top should be golden brown and a toothpick should be able to cleanly pierce the center of the muffin.

Nutrition

Calories: 132kcal | Carbohydrates: 24g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 16mg | Sodium: 195mg | Potassium: 171mg | Fiber: 4g | Sugar: 9g | Vitamin A: 55IU | Vitamin C: 3mg | Calcium: 98mg | Iron: 1mg

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Meet Jamie

I’m a Registered Dietitian and I’ve been exactly where you are, right now. The all or nothing dieting, the constant food guilt, the scale obsession, absolutely no balance with food…. Sound familiar? 

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