No Added Sugar Banana Raisin Oatmeal Muffin Cups get their sweetness from fruit.
No added sugar banana raisin oatmeal muffin cups are healthy
Why are these muffins a better choice than most others?
For some reason, muffins have a health halo. People often think muffins are a healthy choice, but most are loaded with ingredients you just don’t need, such as added sugar and fat. Both contribute calories that you probably want to avoid.
Consider this comparison. At about 380 calories, a bakery blueberry muffin has more than 100 calories than a chocolate frosted donut sold at a national chain coffee shop. The blueberry muffin contains 38 grams of added sugar (about 9 teaspoons) while the donut has about 13 grams of added sugar (about 3 teaspoons)!
This recipe has no added sugar, and doesn’t need any. Bananas and raisins supply natural sweetness, as well as vitamins, minerals, and fiber. My muffins are made with oatmeal and no refined flour, which means they are 100% whole grain. That’s also different from many commercial muffins which contain only refined white flour.
Walnuts add crunch, heart-healthy fat, fiber, and protein, too. You could leave out the walnuts if you or anyone in your household has a tree nut allergy, but don’t eliminate them for the calories. Each one of these muffins has just 149 calories, a far cry from commercial types.
Use gluten-free oatmeal to be sure these muffin cups don’t contain gluten.
Why I choose dairy milk
The recipe for No Added Sugar Banana Raisin Oatmeal Muffin Cups calls for dairy milk, and that is one of the reasons why the protein content is relatively high. Muffins are not known for their protein, but each one of these supplies 4 grams, which is remarkable considering their smaller size. In addition, each muffin provides 80 milligrams of calcium, almost as much as one-third glass of milk.
Use a 1/4-cup measuring cup to fill each muffin cup.
If you’d like to replace the milk with a non-dairy alternative, I recommend unsweetened soy beverage. The protein, and calcium, content are comparable. Almond milk and other plant milks tend to be lower in protein, and may not contain added calcium and other nutrients, such as vitamin D.
No Added Sugar Banana Raisin Oatmeal Muffin Cups
Ingredients
- 3 cups oats, uncooked
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 1/2 teaspoon ground cinnamon, optional
- 3 medium ripe bananas, mashed
- 1/4 cup canola oil or vegetable oil
- 2 large eggs
- 1 teaspoon pure vanilla extract
- 2 cups 1% low-fat milk
- 1/2 cup raisins
- 1/2 cup chopped walnuts
Instructions
- Preheat oven to 350˚F. Spray muffin tin with cooking spray. (I find this works better than lining the pan with paper liners because the muffins tend to stick to the paper.)
- In a large mixing bowl, combine the oats, salt, baking powder, and cinnamon. Set aside.
- In a separate large mixing bowl, whisk the mashed bananas, oil, eggs, and vanilla extract until well combined. Whisk in the milk.
- Pour the banana mixture into the oats mixture. Add the raisins. Stir well to combine. The batter has a lot of liquid in it, so it will be soupy.
- Fill the muffin cups nearly to the top with batter (a scant 1/4-cup full).
- Bake for 16 to 18 minutes or until set. Remove from the oven and place on a wire rack for 5 minutes, with the muffins still in the pan. Remove the muffins from the pan and allow them to cool on the wire rack.
- Store in an airtight container in the refrigerator.
Notes
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!