CHOCOLATE, BLUEBERRY & BANANA MUFFINS
Easy and healthy meal prep toaster muffins
These easy and healthy chocolate, banana & blueberry muffins make the perfect meal prep breakfast. Wake up and pop them into the toaster for the easiest 2 minute ‘fresh out of the oven’ breakfast. Top with peanut butter and fresh raspberries for a decadent and quick morning bite.
You guys know I love to meal prep, and this is one of my favorite meal prep breakfasts! Who doesn’t love chocolate for breakfast? Especially when it’s healthy too. This recipe is from my ebook Fast Weight-Loss Meal Prep For Women, the recipe makes 3 servings but easily double the ingredients to make more.
This recipe is gluten-free, dairy-free, and I also have a vegan alternative for you if you’d prefer not to use egg.
I hope you love these breakfast muffins as much as I do!
Prep time: 5-10 min
Cooking time: 20 min
Vegan alternative: chia egg replacement
Roughly 400 cal per serving: 4 small muffins per serving, plus toppings
Recipe makes 3 servings, double all ingredients to make 6
-2/3 cup rolled *oats (dry)
-1 medium ripe banana
-1/3 cup *milk (I use almond)
-1 large *egg (or 1 chia egg)
-2 teaspoons *coconut oil (melted)
-2 teaspoons *coconut sugar
-1/4 cup *vanilla protein powder (25g)
-3 tablespoons of unsweetened cocoa powder
-3/4 cup *blueberries
-1/4 teaspoon cinnamon
-1/8 teaspoon baking soda
-1/4 teaspoon baking powder
-Pinch of sea salt
(Recipe makes 3 servings, double all ingredients to make 6)
-3 tablespoons *peanut butter
-1 + 1/2 cups fresh *raspberries
-3 x medium airtight containers to store your fresh muffins
-3 x small containers to store peanut butter
-3 x small airtight containers to store raspberries
This recipe is from my ebook Fast Weight-Loss Meal Prep For Women, the recipe makes 3 servings but easily double the ingredients to make more.
-Preheat your oven to 400°F/200°C.
-Whisk the egg in a medium/large mixing bowl until the consistency is smooth and even. If you want a plant-based substitute for egg, then omit the egg. You can make a chia egg in a separate bowl using chia seeds and water, and leave it to soak until the chia egg has a gel-like consistency.
-Don’t add the chia egg to the mixture immediately as it will be added last.
-Blend the whole rolled oats in a blender/food processor to make a flour (this takes less than a minute) or use the same amount of oat flour.
-Peel and roughly smash the banana with a fork.
-Add the blended oats (or oat flour) and smashed banana to the bowl with the egg and add the almond milk, protein powder, cocoa powder, blueberries, melted coconut oil, cinnamon, baking soda, baking powder, coconut sugar and sea salt. Add the chia egg last if you have selected the plant-based vegan option. Skip this step if you are using regular egg.
-Mix all of the ingredients together.
-Line a muffin tray with muffin papers and spoon an equal amount of batter into each muffin paper, making enough muffins for 3 equal servings. This recipes makes roughly 12 small muffins. 1 Serving size is approximately 4 muffins or 1/3 of the batch.
-Bake for 20 minutes or until ready at 400°F/200°C.
-You will know the muffins are ready when you can pierce one with a sharp knife, and the knife comes out mostly clean.
-Allow the muffins to cool fully before storing them.
-Store the muffins in an airtight container in the fridge to keep fresh.
How to store your meals:
-Once your batch of muffins has cooled, they will be ready to store in an airtight container. Divide the (fully cooled) muffins into 3 serving, and place each serving in separate medium-sized airtight containers.
-Measure out 1 tablespoon of peanut butter per serving and place into 3 airtight containers. You should have 3 containers with 1 tablespoon of peanut butter per container.
-Use another 3 small/medium containers to store the raspberries. Do not pre-wash the raspberries prior to storage as they don’t keep well when wet.
-Keep the muffins and raspberries in their separate airtight containers in the fridge.
-Store the peanut butter in a cool, dark place.
Alternatives & Suggestions:
*OATS: Oats are naturally gluten-free.
*MILK: You can use any milk of your choice (dairy or non-dairy).
*EGG: As a plant-based alternative to egg, you can mix 1 tablespoon of chia seeds together with 3 tablespoons of water. Let the chia seeds soak for 5 minutes and then add the chia egg to the rest of the ingredients before baking.
*COCONUT OIL: As an alternative to coconut oil, you can use the same quantity of butter or vegan butter/margarine instead.
*COCONUT SUGAR: You can replace coconut sugar with maple syrup, honey, or any other sugar or sweetener (such as stevia) you prefer. Keep in mind that sugar substitutes and sweeteners vary in levels of sweetness, so you need to adjust the amount used according to taste.
*PROTEIN POWDER: I use a plant-based/vegan vanilla protein powder sweetened with stevia.
You can use any protein powder you prefer, but I suggest using one that is slightly sweetened and flavored with vanilla.
*BLUEBERRIES: I use frozen blueberries in this recipe because they are cheaper and available all year round.
*PEANUT BUTTER: If you’re looking for a nut- free alternative to peanut butter, you can re- place it with butter or a dairy-free/vegan butter. Butter melting on top of a warm toasted muffin is just as delicious as peanut butter. Use 1 tablespoon of butter per 1 tablespoon serving of peanut butter. Another option could be to have extra banana slices on top of your breakfast muffins. Use 1 small or medium banana in- stead of 1 tablespoon serving of peanut butter.
*RASPBERRIES: I recommend using fresh fruit as a topping because frozen fruit typically doesn’t taste as good on top of a breakfast muffin. I love using raspberries, but you can use any fresh fruit as an alternative topping.
How to put your breakfast together:
-These muffins need to be kept in the fridge so that they stay fresh. To give them that ‘fresh out of the oven’ taste, heat them in a toaster or toaster oven.
-In the morning, slice each muffin in half and heat them in the toaster.
-I usually place 2 muffin halves in each bread slot at a time, and toast for a minute or
two or until they look slightly toasted and delicious.
-I personally like to top each muffin half with a small amount of peanut butter and a few fresh raspberries, but you can substitute theses for other toppings of your choice.
Easy heating instructions:
-Slice each muffin in half and heat in the toaster for 1-2 minutes.
-You can usually fit two halves in each bread slot at once.
-Top with peanut butter and fresh raspberries.
-Eat & enjoy!
Recipe by Liezl Jayne Strydom for Fast Weight-Loss Meal Prep For Women / Photos by Rob Williams and Liezl Strydom / Photos edited by Ross Charnock