Banana muffin recipe: a fibre-filled breakfast for gut health

Posted by for Food

An anytime-of-day snack that’s good for your gut, muscles and brain? We’ll take it. 

You may think that fibre’s sole purpose is to ensure our bowel movements are… well, regular. But this complex carb has quite the remit. Not only does fibre support our immune system, but it also lowers the risk of heart disease, stroke and diabetes. A recent study has even shown that fibre can help to build muscle mass

So the only thing better than a breakfast muffin is one that’s packed with the good stuff – and these banana muffins are just that. Find fibre in the oatsprotein-rich almonds, omega-3-packed flaxseed and potassium-filled bananas for a whole-body boost.

Have one to kickstart your day or eat en route to your workout so you can smash those goals you set for yourself. But we won’t digress, we knew we had you at banana muffin. 

MAKES: 8 muffins 

INGREDIENTS:

oil, for greasing

2 tbsp milled flaxseeds

6 tbsp water

50g porridge oats

100g ground almonds

2 tsp ground cinnamon

1 tsp baking powder

1⁄2 tsp bicarbonate of soda

1 lemon

2 overripe bananas

3 tbsp nut milk

2 tbsp maple syrup

1 tsp vanilla extract

250g fresh or frozen blueberries

25g whole almonds, chopped

METHOD:

Preheat the oven to 180°C. 

Grease eight cups of a muffin tray with a little oil or use paper liners.

Combine the milled flaxseeds and water in a small bowl. 

Let it sit for 15 minutes to bulk up.

Meanwhile, blend the oats into a flour consistency. 

Tip the blended oats into a bowl along with the ground almonds, cinnamon, baking powder and bicarbonate of soda. 

Mix well.

Zest the lemon, then juice one half of the lemon only.

Mash the bananas in a separate bowl. 

Stir in the soaked flaxseeds, lemon zest and juice, nut milk, maple syrup and vanilla. 

Pour the liquid mix into the dry ingredients and stir to combine into a thick, smooth batter. 

Fold in the blueberries.

Spoon the mix into the greased or lined muffin cups. 

Top with the chopped almonds. 

Bake in the preheated oven for 25 minutes. 

Leave to cool for 10 minutes before enjoying. 

Store in an airtight container in the fridge for up to four days.

Recipe courtesy of No Fuss Vegan by Roz Purcell – best selling cookery author, podcast host and creator of The Hike Life community

IMAGE: Joanne Murphy

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