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 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!


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Flourless Banana Oat 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!
Prep Time5 mins
Cook Time1 min
Course: Breakfast, Snack
Cuisine: American
Keyword: banana oatmeal muffins
Servings: 1
Calories: 303kcal
Author: Laura


  • 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!


Serving: 1g | Calories: 303kcal | Carbohydrates: 47g | Protein: 14.5g | Fat: 7.4g | Saturated Fat: 2.5g | Cholesterol: 1.7mg | Sodium: 596mg | Potassium: 259mg | Fiber: 5g | Sugar: 13.4g | Vitamin A: 100IU | Vitamin C: 2.1mg | Calcium: 2820mg | Iron: 2mg


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