Easy 3-Ingredient Banana Oatmeal Muffins (No Sugar, No Flour)
These no-sugar 3-ingredient banana oatmeal muffins are the ultimate in simplicity, perfect for an easy, healthy, and fuss-free bake.
So easy, you’ll wonder why you didn’t make these sooner!
While experimenting with flourless banana blackberry oatmeal muffins as my gestational diabetes breakfast recipe, I found myself wanting something even simpler—something I could easily bake every week without fuss.
That’s when I came up with these super easy 3-ingredient banana oatmeal muffins.
You truly can’t get any simpler than this!
With just a banana, oats, and baking powder, these muffins are the perfect no-fuss, no-mess solution for a quick and healthy snack or breakfast. Perfect for those busy mornings when you need something easy and wholesome.
Why I Loveeee This 3-Ingredient Recipe?
- Super simple: Just three ingredients—bananas, oats, and baking powder—make these muffins incredibly easy to whip up.
- No sugar: No added sugar needed, thanks to the natural sweetness of ripe bananas.
- No flour & gluten-free: Perfect for those looking for a flourless option that’s gentle on carbs.
- Dairy-free: No dairy ingredients, making it ideal for those with lactose intolerance or dairy-free diets.
- Quick to prepare: Ideal for busy mornings or last-minute snacks, they’re ready in just 30 minutes
- Wholesome: Packed with fiber from the oats, making them a nutritious, filling choice for breakfast or a snack.
Easy, healthy, and oh-so-tasty—these muffins prove that less really is more!
Do you know?
A 100g serving of cooked rolled oats provides a hearty 10.4 grams of fiber, compared to just 3 grams in instant oatmeal, 0.1 grams in white rice, 2 grams in cooked spaghetti, and 3.3 gram in cornflakes?
Perfect as a no-sugar gestational diabetes breakfast recipe, my sugar never went beyond 140. You should try it!
More info for the diabetics: List of Glycemic Index of Over 650 Foods
Ingredients
This recipe will yield 6 muffins in total.
- Bananas, ripe: 4 medium (1¾ cup mashed, or 400g)
- Rolled oats: 2.5 cups (about 240g)
- Baking powder: 2 teaspoons (about 4g)
No eggs, no problem!
Bananas not only give natural sweetness to these muffins, but they also act as a binder, meaning you don’t need eggs or dairy to hold the batter together.
Instructions
No fuss, no mess—just 3 ingredients and let the oven handle the rest.
1. Preheat the Oven: Set your oven to 350°F (175°C) to preheat. This ensures even baking.
2. Prepare the Muffin Tin: Line a 6-cup muffin tin with paper liners or lightly grease each cup with a non-stick spray or a bit of oil to prevent sticking.
3. Mash the Banana: In a medium mixing bowl, take 4 ripe bananas. Using a fork or a potato masher, mash the bananas until it reaches a smooth consistency with minimal lumps. This should yield about 1¾ cup of mashed banana.
4. Blend the Oats: Place rolled oats in a blender. Blend until the oats resemble a flour-like consistency. This will help the muffins have a smoother texture.
5. Mix the Ingredients: In the bowl with the mashed banana, add the blended oats and baking powder. Stir the mixture well until all the ingredients are fully combined. The batter will be thick but cohesive.
6. Fill the Muffin Cups: Use a spoon or a cookie scoop to portion the batter into the prepared muffin tin. Fill each cup about 3/4 full to allow room for rising.
7. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 15-20 minutes. Check for doneness by inserting a toothpick into the center of a muffin; it should come out clean or with a few crumbs attached.
8. Cool the Muffins: Once baked, remove the muffin tin from the oven. Let the muffins cool in the tin for about 5 minutes. Then, carefully transfer them to a wire rack to cool completely.
Variation
Loving some variety? Here are some great variations you can try for your 3-ingredient banana oatmeal muffins to add more flavor and nutrition, while still keeping them no-sugar:
- Peanut Butter Banana Muffins: Add a tablespoon of peanut butter to the batter.
- Chia Seed Banana Muffins: Stir in a tablespoon of chia seeds.
- Cinnamon Spice Muffins: Sprinkle ½ teaspoon of cinnamon into the mix.
- Blueberry Banana Muffins: Mix in a handful of fresh or frozen blueberries.
- Chocolate Banana Muffins: Add a tablespoon of unsweetened cocoa powder or a few dark chocolate chips (with 70% or more cocoa).
- Nutty Banana Muffins: Toss in some chopped walnuts, almonds, or pecans.
- Apple-Cinnamon Muffins: Grate half an apple into the batter and sprinkle with cinnamon.
- Coconut Banana Muffins: Add a tablespoon of unsweetened shredded coconut.
Note: Most of the suggested variations would add more than the original three ingredients, changing the simplicity of the recipe.
Secret Hacks for a Moist and Fluffier Muffin
How do you keep muffins moist and fluffy?
Ever watch cooking shows or YouTube videos and wonder why their muffins always turn out so much better than yours?
These small tweaks can make a big difference, taking your 3-ingredient banana oatmeal muffins to the next level!
- Use Ripe Bananas: Ripe bananas not only provide natural sweetness but also add moisture to the muffins. Look for bananas with plenty of brown spots.
- Don’t Overmix the Batter: Overmixing can develop gluten, resulting in dense muffins. Mix the ingredients until just combined. It’s okay if there are a few lumps—these will disappear during baking.
- Check Your Oven Temperature: Bake the muffins at the correct temperature (usually around 350°F or 175°C). An oven that’s too hot can cause muffins to rise quickly and then collapse, leading to dryness.
- Avoid Overbaking: Start checking for doneness about 5 minutes before the recommended baking time. Insert a toothpick into the center of a muffin; it should come out with a few moist crumbs but not wet batter.
- Let Them Cool in the Pan: After baking, let the muffins cool in the pan for a few minutes before transferring them to a wire rack. This helps them retain moisture.
Tips to Add Sweetness without Sugar
I’m perfectly fine with reduced sweetness in my cooking, but my husband has quite the sweet tooth. To avoid spiking my sugar levels while still catering to his taste, I opt for these no-sugar sweeteners that help us find a perfect balance:
- Unsweetened Applesauce
- Stevia or Monk Fruit Sweetener
- Fruit Puree
- Sweet Spices
- Nut Butter
- Pure Vanilla Extract
Just be sure to check the food labels for any added sugars!
Storage Instructions
- Room Temperature: Once fully cooled, store the muffins in an airtight container at room temperature for up to 2 days. Keep them in a cool, dry place.
- Refrigeration: For longer storage, place the cooled muffins in an airtight container or ziplock bag and refrigerate. They will stay fresh for up to 5 days.
- Freezing: To freeze, wrap each muffin individually in plastic wrap or foil, then place them in a freezer-safe bag or container. They can be frozen for up to 3 months. To reheat, thaw at room temperature or warm in the microwave for 20-30 seconds.
Frequently-Asked Questions
Is this recipe vegan?
Yes, as it contains no eggs or dairy. Simply ensure that any added ingredients, like nut butter, are also plant-based.
Can I use steel-cut oats instead of rolled oats?
It’s not recommended to use steel-cut oats, as they require longer cooking times and will not soften adequately during the short baking time, resulting in a gritty texture.
Are these muffins gluten-free?
Yes, to make these muffins gluten-free, ensure you use certified gluten-free rolled oats, as regular oats may be processed in facilities that handle gluten-containing grains.
Are these muffins dairy-free?
Yes, this recipe is naturally dairy-free since it contains no milk, butter, or other dairy ingredients. Just ensure that any mix-ins you choose are also dairy-free.
Easy 3-Ingredient Banana Oatmeal Muffins (No Sugar, No Flour)
Whip up a batch of 3-Ingredient Banana Oatmeal Muffins in no time with just 3 ingredients—it’s so easy, even a beginner can master this deliciously moist treat in minutes!
Ingredients
- 4 medium bananas, ripe
- 2.5 cups rolled oats
- 2 teaspoons baking powder
Optional Choices of Flavor Boosters:
- 1 teaspoon ground cinnamon
- 1 teaspoon pure vanilla extract
- 2-4 tablespoons unsweetened cocoa powder
- 2-4 tablespoons nut butter (almond or peanut butter)
- 1/2 cup chopped nuts (walnuts or pecans)
- 1/2 cup chocolate chips
- 2 teaspoons stevia or monk fruit sweetener
Instructions
- Preheat the Oven: Set your oven to 350°F (175°C) to preheat. This ensures even baking.
- Prepare the Muffin Tin: Line a 6-cup muffin tin with paper liners or lightly grease each cup with a non-stick spray or a bit of oil to prevent sticking.
- Mash the Banana: In a medium mixing bowl, take 4 ripe bananas. Using a fork or a potato masher, mash the bananas until it reaches a smooth consistency with minimal lumps. This should yield about 1¾ cup of mashed banana.
- Blend the Oats: Place rolled oats in a blender or food processor. Blend until the oats resemble a flour-like consistency. This will help the muffins have a smoother texture.
- Mix the Ingredients: In the bowl with the mashed banana, add the blended oats and baking powder. Stir the mixture well until all the ingredients are fully combined. The batter will be thick but cohesive.
- Fill the Muffin Cups: Use a spoon or a cookie scoop to portion the batter into the prepared muffin tin. Fill each cup about 3/4 full to allow room for rising.
- Bake the Muffins: Place the muffin tin in the preheated oven and bake for 15-20 minutes. Check for doneness by inserting a toothpick into the center of a muffin; it should come out clean or with a few crumbs attached.
- Cool the Muffins: Once baked, remove the muffin tin from the oven. Let the muffins cool in the tin for about 5 minutes. Then, carefully transfer them to a wire rack to cool completely.
Notes
- Don’t Overmix the Batter: Overmixing can develop gluten, resulting in dense muffins. Mix the ingredients until just combined. It’s okay if there are a few lumps—these will disappear during baking.
- Avoid Overbaking: Start checking for doneness about 5 minutes before the recommended baking time. Insert a toothpick into the center of a muffin; it should come out with a few moist crumbs but not wet batter.
- Refrigeration: For longer storage, place the cooled muffins in an airtight container or ziplock bag and refrigerate. They will stay fresh for up to 5 days.
Nutrition Information
Yield 6 Serving Size 1 muffinAmount Per Serving Calories 200 kcalTotal Fat 2gCarbohydrates 40gFiber 6gProtein 7g
