Oat Berry Banana Muffins

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

Ingredients:

  • 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

Instructions:

  1. Preheat oven to 350 F.

  2. 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.

  3. In a large mixing bowl, mash bananas. Add hemp seeds, oats, and chia, milk, vanilla mixture, mix to combine.

  4. Add berries, mix until combined.

  5. Oil 12 regular muffin tins with avocado oil; or line with muffin cups.

  6. Bake for 20-25 minutes (or until the toothpick comes out clean).

  7. 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


#plantbased #mealprep #healthybreakfast #healthyfood #antiinflammatory #vegan #vegetarian

Mainland Medical Clinic

1061 Hamilton Street 

Vancouver, BC

(604) 683-3973

© 2018 by Shannon Smith

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