Healthy Banana Blueberry Oatmeal Muffins

Healthy Banana Blueberry Oatmeal Muffins are a delicious and nutritious way to start your day. These muffins are made with wholesome ingredients such as oats, bananas, and blueberries, making them a great option for breakfast or as a midday snack.

Healthy banana blueberry oatmeal muffins-1
Healthy banana blueberry oatmeal muffins

The combination of bananas and blueberries in these muffins provides a natural sweetness, while the oats add a satisfying chewiness to the muffins. These muffins are also easy to make and can be prepared in advance, making them a convenient option for busy mornings.

These banana blueberry oatmeal muffins are a healthy choice

These muffins are made from ingredients that will not only make your tastebuds happy, but will also provide a whole lot of goodness to your health. This recipe differs from traditional muffin recipes in that it calls for olive oil instead of butter. Olive oil is a healthier alternative for your heart compared to butter. This recipe also uses other healthful ingredients such as blueberries, bananas, and oats that provide various health benefits.

Is olive oil better than butter for cholesterol

Yes, olive oil is generally considered better than butter for cholesterol. Butter is a source of saturated fat, which can raise LDL (bad) cholesterol levels in the blood, increasing the risk of heart disease. On the other hand, olive oil is a source of monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels when used in place of saturated fats. In addition, olive oil contains antioxidants that can help protect against the oxidation of LDL cholesterol, which is a key step in the development of heart disease.

Blueberries health benefits

Blueberries are a delicious and nutrient-dense fruit that also has many positive effects on your health. The following is a list of ten benefits of blueberries:

  1. High in antioxidants: Blueberries are an excellent source of the protective compounds known as antioxidants, which can help prevent damage to cells throughout the body that is caused by free radicals.
  2. May improve brain function: Studies have shown that the antioxidants in blueberries can improve cognitive function and memory.
  3. May lower blood pressure: Some studies have suggested that eating blueberries on a regular basis may help lower blood pressure.
  4. May reduce inflammation: The antioxidants in blueberries have anti-inflammatory properties, which may help reduce inflammation in the body.
  5. May improve insulin sensitivity: Some research has found that consuming blueberries may improve insulin sensitivity, which could be beneficial for those with diabetes.
  6. May reduce the risk of heart disease: Studies have suggested that regular consumption of blueberries may help reduce the risk of heart disease by improving cholesterol levels and lowering blood pressure.
  7. May improve digestion: Blueberries are a good source of fiber, which can help improve digestion and prevent constipation.
  8. May boost immunity: Blueberries contain high levels of vitamin C, which can help boost the immune system and protect against infections.
  9. May improve skin health: The antioxidants in blueberries can help protect against damage caused by the sun and reduce the signs of aging in the skin.
  10. May reduce the risk of certain cancers: Some studies suggest that eating blueberries may help reduce the risk of certain cancers, such as breast and colon cancer.

Bananas health benefits

Bananas are an exceptionally nutrient-dense food that offer a wealth of vitamins, minerals, and fiber all in one convenient package. In addition to this, their composition makes them simple to digest. Here is a more in-depth look at some of the dietary advantages that bananas have to offer:

  1. Good source of potassium: Bananas are an excellent source of potassium, an essential mineral that plays a role in maintaining normal blood pressure and is beneficial for heart health.
  2. May aid digestion: Bananas contain fiber, which can help regulate digestion and prevent constipation.
  3. Can boost energy: Bananas are an excellent source of natural sugars as well as carbohydrates, which makes them a great option for a snack that can help boost your energy levels.
  4. May improve heart health: Studies have suggested that consuming bananas may help reduce the risk of heart disease by improving cholesterol levels and regulating blood pressure.
  5. May boost mood: Bananas contain the amino acid tryptophan, which has been shown to help boost mood and reduce symptoms of depression. They also contain vitamin B6, which helps regulate neurotransmitters that affect mood.

Ingredients

  • Bananas and blueberries: Choose large bananas that are ripe but are still firm. You can use either frozen or fresh blueberries.
  • Quick oats and all-purpose flour: Quick oats are nutritious and an easy way to add fiber to your diet. Both oats and flour provide bulk and body to these muffins.
  • Olive oil: A healthy substitute for butter in muffins.
  • Honey and vanilla extract: Honey sweetens this recipe and adds a tinge of earthy note. Vanilla extract adds more flavor.
  • Egg: Gives muffins some structure.
  • Salt: Prevents the muffins from tasting too sweet.
  • Milk: Keeps the muffins moist and soft.
Healthy banana blueberry oatmeal muffins- ingredients
Healthy banana blueberry oatmeal muffins – Ingredients

How to make this recipe

  • Preheat the oven to 425°F. Spray a muffin pan with nonstick spray or use silicone cupcake molds.
  • Peel and break bananas into small pieces. Put the banana pieces to a large bowl. Add the wet ingredients – olive oil, milk, egg, honey, and vanilla extract to the bowl. Blend these ingredients using a hand blender on medium speed.
Healthy banana blueberry oatmeal muffins-3
Add bananas and wet ingredients to a bowl and blend.
  • Pour baking soda, baking powder, salt, and all-purpose flour into the wet ingredients, then beat or whisk the ingredients to make a thick batter.
  • Add quick oats to the batter and using a spatula, mix it with the wet ingredients.
Healthy banana blueberry oatmeal muffins-4
Add baking soda, baking powder, salt, and flour. Blend using a hand blender.
  • Fold in the blueberries and gently mix so that they are distributed throughout the batter.
Healthy banana blueberry oatmeal muffins-5
Fold in quick oats and blueberries. Mix well using a spatula.
  • Spoon the batter into the muffin pan or cupcake molds, filling them all the way to the top. Bake for 18-20 minutes, or until a toothpick inserted in the center comes out clean.
  • Allow the muffins to cool for 5 minutes in the muffin pan or the cupcake molds, then transfer to a wire rack to continue cooling.
Healthy banana blueberry oatmeal muffins-6

How to store these muffins

These muffins stay fresh and moist in an air-tight container for up to 4 days in the refrigerator. Before eating, remove the cupcake mold or paper liner from the muffin, place it on a plate and microwave for 15 seconds. If needed microwave again for another 15 seconds, until the muffins are warm.

Healthy banana blueberry oatmeal muffins - recipe card

Healthy Banana Blueberry Oatmeal Muffins

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
These Healthy Banana Blueberry Oatmeal Muffins are a delicious and nutritious way to start your day. These muffins are made with wholesome ingredients such as oats, bananas, and blueberries, making them a great option for breakfast or as a midday snack.
5 from 3 votes
Prep Time 10 minutes
Cook Time 25 minutes
Course Breakfast, Snack
Cuisine American
Servings 12
Calories 215 kcal

Ingredients
  

  • 3 large bananas ripe
  • 1 cup blueberries
  • 1 cup quick oats
  • 1 cup all-purpose flour
  • 6 tbsp olive oil
  • 1/2 cup honey
  • 1 large egg
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp vanilla extract
  • 1/4 cup milk

Instructions
 

  • Preheat the oven to 425°F. Spray a muffin pan with nonstick spray or use silicone cupcake molds.
  • In a large bowl, mash the bananas. Add the wet ingredients – olive oil, milk, egg, honey, and vanilla extract to the bowl. Blend these ingredients using a hand blender on medium speed.
  • Pour baking soda, baking powder, salt, and all-purpose flour into the wet ingredients, then beat or whisk the ingredients to make a thick batter.
  • Add quick oats to the batter and using a spatula, mix it with the wet ingredients.
  • Fold in the blueberries and gently mix so that they are distributed throughout the batter.
  • Spoon the batter into the muffin pan or cupcake molds, filling them all the way to the top. Bake for 18-20 minutes, or until a toothpick inserted in the center comes out clean.
  • Allow the muffins to cool for 5 minutes in the muffin pan or the cupcake molds, then transfer to a wire rack to continue cooling.

Nutrition

Calories: 215kcalCarbohydrates: 34gProtein: 3gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 16mgSodium: 184mgPotassium: 188mgFiber: 2gSugar: 17gPhosphorus: 72mg
Keyword Banana Blueberry Oatmeal Muffins, Heart Healthy, Low Cholesterol
Tried this recipe?Let us know how it was!

Are bananas good for your gut?

Yes, bananas are good for your gut. They contain both soluble and insoluble fiber, which can help promote healthy digestion and prevent constipation. The fiber in bananas also feeds the good bacteria in your gut, helping to maintain a healthy balance of bacteria in your digestive system.

Additionally, bananas contain prebiotics, which are a type of fiber that helps to promote the growth of beneficial bacteria in the gut. Overall, including bananas as part of a healthy and balanced diet can be beneficial for gut health.

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Archana Singh, PhD

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