Updated: Aug 30
Plant-based breakfast to-go. Packed with protein, anti-inflammatory omega-3 fats, gut-friendly soluble fibre from oats and chia seeds. All in little ready-to-eat portions.
A make ahead solution for rushed mornings. Have two or three for a portable breakfast, or one muffin for a snack. See nutrition breakdown below to find your perfect portion.
Makes 12 muffins
1 tbsp chia seeds
¾ cup oat milk unsweetened
1 tsp vanilla extract
2 medium bananas (fresh or frozen)
1 cup hemp seeds
2 cups rolled oats
1 cup mixed berries (fresh or frozen)
FODMAPPERS - low FODMAP options: strawberries, raspberries, blueberries
1/2 tsp avocado oil
Preheat oven to 350 F.
In a medium mixing bowl, combine chia, oat milk, and vanilla extract and mix together. Set aside for 5-15 mins to thicken, stir every 5 to 10 minutes to keep from clumping.
In a large mixing bowl, mash bananas. Add hemp seeds, oats, and chia, milk, vanilla mixture, mix to combine.
Add berries, mix until combined.
Oil 12 regular muffin tins with avocado oil; or line with muffin cups.
Bake for 20-25 minutes (or until the toothpick comes out clean).
Keep refrigerated, eat within 5 days. Can be frozen for up to 3 months.
Nutrition Breakdown (using blueberries, unsweetened oat milk, 0.5 tsp avocado oil)
Two Muffins: Calories 370, Total Carbohydrates 41 g, Fibre 6.8 g, Sugar 10 g, Protein 15g, Fat 17g
Three Muffins: Calories 555, Total Carbohydrates 61 g, Fibre 10.2 g, Sugar 15 g, Protein 23 g, Fat 26 g