Q: What are the simplest protein muffins for a baking beginner?
A: 5 ingredients: ripe bananas + eggs + oats + PEScience Select + baking powder. Blend, bake 18 min. 12 muffins, 110 kcal, 10g protein each.
Diana's go-to recipe for parents who keep asking 'how do I get my kid to eat protein?' Whole-food ingredients, no fancy flour, no specialty equipment. Throw everything in a blender, scoop into muffin liners, bake. The bananas carry the sweetness; PEScience adds the protein density.
Ingredients (12 muffins)
- 3 ripe bananas
- 3 eggs
- 2 cups rolled oats
- 2 scoops (60g) PEScience Select — PEScience Select Protein (27 servings)
- 1 tsp baking powder
Instructions
- Preheat oven to 175°C / 350°F. Line a 12-muffin tin with liners.
- Blend all ingredients in a blender until smooth (oats turn into flour).
- Divide batter into 12 liners, filling 3/4 full.
- Bake 18-20 minutes until tops spring back when pressed.
- Cool 5 min in pan, then transfer to wire rack.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~110 kcal |
| Protein | 10 g |
| Carbs | 14 g (4g sugar) |
| Fat | 2 g |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Use very ripe bananas (with brown spots) — under-ripe bananas need added sugar.
- Blender is faster than mixing by hand and breaks down oats into a flour-like texture.
- Freeze 8, eat 4 — they freeze beautifully.
Frequently Asked Questions
Can I sub the eggs for flax eggs?
Yes — 3 tbsp ground flax + 9 tbsp water, let sit 5 min. Texture is denser but works.
Why blend instead of mix?
Blending whips oats into flour and aerates eggs in one step — better rise.
How long do they keep?
5 days room temp, 1 month frozen.
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