Flourless Banana Oatmeal Microwavable Muffins [Recipe]

Flourless Banana Oatmeal Microwavable Muffins [Recipe]

These gluten free banana oatmeal muffins make a perfect snack anytime of day. I love them pre-workout! They are flourless, and can be made dairy free with a few substitutions. If you’re anything like me, you enjoy having a homemade baked good every once in a while. But most recipes yield 12-24 servings which I don’t always want sitting on my counter tempting me! 👀  The idea of a single serving mug-muffin is a great solution, and even more-so when it’s microwavable!

Call me crazy but I love getting in my workout at the crack of dawn. I frequent the 6AM CrossFit class and occasionally make it to the 5AM. Two days a week I also coach the 6 and 7 AM classes. So what does this all have to do with healthy muffins? Well I’ve always struggled trying to figure out if/when/what I should be eating at the early hours of the day before I workout. For a long time I would workout fasted with a bit of coffee or pre-workout.

Recently I’ve been playing around a bit more with food timing and have been trying to get in a little something like a banana or an RxBar pre-workout. On days I coach I’ve discovered I have to eat something or else the second class I coach tends to get a bit more of the “hangry” side of me 😬.

Okay so that’s all great but what about delicious, microwavable, banana oatmeal muffins?! Well, they are a perfect little pre-workout snack! Just blend up all the ingredients, pour it into a mug, microwave and voila! ⚡️ A warm, fluffy, healthy muffin!


Flourless Banana Oatmeal Muffins

These banana oatmeal microwavable muffins are a surprisingly great pre or post workout snack. They cook up in just a couple minutes & they're gluten free!
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Prep Time 5 minutes
Cook Time 1 minute
Course Breakfast, Snack
Cuisine American
Servings 1
Calories 303 kcal


  • microwave


  • 1/2 cup rolled oats
  • 1/4 banana
  • 1 tsp granulated sweetener of choice 1-2 packets
  • 1 oz greek yogurt
  • 1 oz almond milk
  • 1 egg white
  • 1 tsp baking powder
  • 1 dash cinnamon
  • 1 tbsp dark chocolate chips optional


  • Combine all ingredients except chocolate chips in blender and blend until smooth.
  • Pour mixture into greased microwave safe mug, top with chocolate chips.
  • Microwave for 1 minute, let cool 1 minute & enjoy!


You can bump that protein up if desired with additional egg white.


Serving: 1gCalories: 303kcalCarbohydrates: 47gProtein: 14.5gFat: 7.4gSaturated Fat: 2.5gCholesterol: 1.7mgSodium: 596mgPotassium: 259mgFiber: 5gSugar: 13.4gVitamin A: 100IUVitamin C: 2.1mgCalcium: 2820mgIron: 2mg
Keyword banana oatmeal muffins
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