Updated: Mar 6, 2022
Written by: Natalie Faella, MS, RDN, LDN | August 9, 2021
I am a big fan of hearty breakfasts and snacks. Something that not only tastes good, but will hold off my (perpetual) hunger for more than an hour or so. I started making these banana flax chocolate chip muffins a couple of years ago and found they did just that! I've tweaked the recipe a couple of times, but recently feel like I've perfected it by making these muffins so regularly for my sister.
My sister is a new mom to a sweet baby boy as of May 2021. As many moms know, finding time to feed yourself (or really, do anything for yourself) is tough, especially in those early months when you're constantly feeding your little one! When my sister first came home from the hospital, I made a batch of these muffins for her for a few reasons:
They are quick and easy to eat. Just microwave for about 45 seconds (if kept frozen), add some peanut butter on top, and enjoy! Added bonus, you'll only need one hand to eat them, so the other can be holding your iced coffee (in my case) or your little one (in my sister's case).
They are hearty. These muffins are packed with fiber from the whole wheat flour, oats, ground flaxseed and psyllium husk. They also have some protein from the flour and yogurt. (I use the brand "noosa" for yogurt. Their honey flavor adds a nice sweetness!). The added peanut butter or nut butter of choice will add an extra boost of protein and fat to keep you fuller longer and make this meal/snack a satisfying balance of carb, protein and fat.
They can help keep you regular. Like I said, these are a great source of fiber. Psyllium husk is mainly soluble fiber, while flaxseeds are mainly insoluble fiber. A diet that contains both types of fiber is helpful for regular bowel movements. Just remember to drink enough water so the fiber can do its thing! I recommend having a full glass of water with these muffins.
They are a good source of omega-3 fatty acids. This is one of the nutrients breastfeeding moms want to continue getting in their diets. Omega-3s, specifically DHA, are important in the early stages of infant life. Omega-3s also play a role in heart health and I've also personally found them helpful for healthy hair, skin, and nails.
They are versatile. Keep a batch on hand in the fridge or freezer for an easy snack, meal, part of a meal, dessert... whenever you want one, they seem to fit! Add peanut butter and a side of berries for breakfast, eat alone after lunch for dessert, or grab one on your way out the door for a snack on-the-go.
I hope you will enjoy them as much as me and my sister do. (And my fiancé, who steals at least 1 muffin before I send the batch off to my sister!)
Here is the recipe:
3 Extra Ripe Bananas
8 oz Yogurt (I use noosa honey or vanilla bean flavored)
2 Tbsp Canola Oil, Olive Oil or Coconut Oil
3 Tbsp Almond Milk (or milk of choice)
1 Large Egg
1 tsp Vanilla Extract
1 cup Rolled Oats
3/4 cup Whole Wheat Flour (can use whole wheat pastry flour, too)
1/2 cup Ground Flaxseed (I usually use Spectrum brand from Whole Foods)
1/2 cup Psyllium Husk (Optional: for extra fiber - muffins will be more moist without)
1 1/2 tsp Cinnamon
1 tsp Baking Soda
1/4 tsp Salt
2/3 cup Mini Chocolate Chips
Generous Drizzles of Honey (optional: extra sweetness!)
1. Preheat oven to 400°F. In a large bowl, combine wet ingredients: mashed bananas, yogurt, oil, milk, egg, and vanilla extract.
2. Add oats to wet mixture. Stir in until completely covered and allow to sit for 5 minutes.
3. In a separate bowl, combine remaining dry ingredients: flour, ground flax, psyllium, cinnamon, baking soda, and salt.
4. Combine wet and dry ingredients, stirring until it forms a batter.
5. Stir in drizzles of honey and chocolate chips to the batter.
6. Distribute batter evenly into greased muffin tin (I use canola oil spray to grease tin).
7. Bake at 400°F for 7 minutes.
8. Lower oven temp to 350°F and bake for 12-14 minutes (until edges slightly brown). Keep oven shut when lowering temp!
9. Let cool for 5 minutes before transferring muffins to wire cooling rack.
10. Enjoy! I personally love them warm (microwave ~15 sec if keeping in fridge)
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Here are some pictures of the process:
Separate wet and dry ingredients. Oats have been added and mixed into the wet ingredients here:
Combined ingredients evenly distributed into muffin tin:
Final product cooling:
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