Healthy Snacks

No Flour Oat Muffins

Looking for a clean eating, flourless muffin recipe? This oat muffins recipe uses no flour, no sugar, and no oil but still produces moist delicious muffins. You can create variations of this recipe by adding 1/2 cup of fresh, dried or frozen fruit or 1/2 cut of chopped nuts to the batter. You can also add an extra teaspoon of cinnamon, some nutmeg, or even pumpkin pie spice.  For more health benefits add some chia seeds or flax seed. I always add a scoop of protein powder (vanilla flavor) to all my baking to up the nutritional value.
Here are  just a few ideas for add ins that will allow you to create different variations from this one recipe:

  • frozen blueberries
  • dried cranberries
  • diced fresh apple
  • walnuts and raisins
  • dried mixed berries
  • dried apricots, diced
  • almonds
  • pecans, diced
  • ground flax seed
  • chia seeds
  • grated coconut

Calories: 163

  • 2 ½ cups old-fashioned oats ( 1.5 cups ground and 1 cup whole OR use all 2.5 cups whole
  • 2 Tbsp old-fashioned oats for muffin tops (optional)
  • 1 scoop vanilla protein powder (I use whey protein powder)
  • 2-3 large overripe bananas (1 cup mashed) OR 1 cup applesauce
  • 2 large eggs lightly beaten (or substitute boxed egg whites, per directions on box)
  • 1/3 cup honey
  • 3/4 cup milk (this can be reduced to 1/2 cup for thicker batter that bakes quicker)
  • 2 tsp real vanilla
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp cinnamon
  1. Preheat oven to 325 degrees. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step, however the toasting adds flavor!)
  2. Divide oats into portions of 1.5 cups, 1 cup and 2 Tbsp
  3. Turn oven heat up to 350 degrees.
  4. Place 1.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency. You can use all the oats whole, but the texture of the muffin will be heavier, which is perfectly fine.
  5. Mash bananas well, they should have no lumps. I use my mixer to mash them before adding the other wet ingredients.
  6. Add eggs, honey, milk and vanilla. Mix to combine.
  7. Add dry ingredients (including the protein powder, ground oats and 1 cup whole oats) to wet ingredients and mix until just incorporated. Allow these to sit for 10 minutes to soak the oats.
  8. Optional: Fold in approximately 1/2 c fruit, raisins or nuts.
  9. Scoop into muffin tin, lined with muffin wrappers (makes 14 muffins).
  10. Sprinkle muffin tops with the 2 Tbsp of reserved oats, press lightly to make sure they stick.
  11. Bake at 350 for about 25-30 minutes, a toothpick inserted in the center of a muffin should come out clean.
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