HEALTHY PROTEIN BREAKFAST MUFFINS (gluten-free, dairy-free, sugar-free)

HEALTHY PROTEIN BREAKFAST MUFFINS (gluten-free, dairy-free, sugar-free)


Easy breakfast muffins packed with protein, nutrients and yummy-ness

These oat, banana & vanilla protein muffins have become my latest breakfast obsession. They’re very healthy and they’re also really tasty.

This recipe (as with all of my recipes) is gluten-free, dairy-free and refined sugar-free.

The best thing about these babies, is that you can meal prep them ahead of time (a real time saver for day-to-day living) and then you’ll have a healthy breakfast that you can just grab-and-go. The second best thing about these protein packed muffins is that they are very yummy, and the third best thing about these little tasty treats is that they are very low in calories (I designed them to be convenient, nutritious, tasty and low in calories). You’re welcome!

They’re full of fiber, they’re made with whole foods such as whole carbs (whole rolled oats), they’re sweetened mostly with banana (and a splash of stevia – one of the best options as far as sweeteners go), and as I’ve already mentioned they contain really good protein from eggs and added protein powder (I use a dairy-free protein powder). You get it – they’re healthy.

I hope you love them as much as I do!

Liezl Jayne XO

PS. You can also watch me make these breakfast muffins in my latest “What I eat in a day” video on YouTube.


Oat, banana & vanilla protein muffins

-2 cups dry rolled oats
-2 large eggs
-2 large/ or 3 small bananas
-1 cup milk (I use unsweetened almond milk)
-1/2 cup protein powder (I use the vanilla About Time Vegan Protein Powder)
-1 teaspoon cinnamon
-2 Tablespoons melted coconut oil
-1 teaspoon baking powder
-1/2 teaspoon baking soda
-**1 to 2 Tablespoons coconut sugar/ honey/ Maple syrup (or as needed)
-1/8 teaspoon fine sea salt/ or pinch sea salt
(Makes 20 muffins – 72 calories per muffin)

**I use Truvia to sweeten these muffins instead of a traditional healthy sweetener such as honey. I about 2 teaspoons of Truvia (which is made from stevia and erythritol, and has less impact on your blood sugar levels)



-These banana vanilla protein muffins are really easy to make

-I start by preheating my oven to 400 F (or roughly 200 C) and then begin by smashing up 2 large (3 small) bananas with a fork in a bowl (just roughly)

-Then I add 2 cups of rolled oats to a blender to make some oat flour (it’s really easy you just blend it up and it makes flour)

-Then I add that to the bananas, and crack 2 large eggs into a small bowl (whisking them together)

-After I add the whisked eggs to the mixing bowl, I add 2 Tablespoons of melted coconut oil (that I measure out)

-Then I add 1/2 cup of vanilla protein powder (I use the same vegan one that I always use called About Time protein powder)

-And then some cinnamon (I use 1 teaspoon), with 1 teaspoon of baking powder and 1/2 teaspoon of baking soda

-I use some sweetener to sweeten it called Truvia (it’s a mix of stevia and erythritol), I use about 2 teaspoons of that

-If you use something like coconut sugar, honey or maple syrup you’ll wanna use at least 1-2 Tablespoons (or more if you like it much sweeter)

-Then finally I add 1/8 teaspoon of sea salt, with 1 cup of milk in total (I use unsweetened almond milk in mine)

-I use some coconut oil to lightly grease some muffin trays, and then spoon the batter into the muffin trays

-This amount of batter generally makes 20 muffins using this recipe

-Then I add them to an oven preheated yo 400 F for 15-20 minutes (which is roughly 200 C)

-I usually end up baking them for 20 minutes, and then I remove them from the trays and let them cool fully before I pack them away and store them

-I always store them in the fridge in an airtight container to keep them fresh (and they last me the week of breakfasts if I store them properly)

-If your batter makes 20 muffins like mine (using my recipe), each muffin will be only roughly 72 calories

-I like to have 2 muffins for breakfast, which I slice in half, spread with almond butter and top with some fresh berries (they’re really good with banana slices too)

-So with 2 muffins and 2 Tablespoons of almond butter/ or peanut butter and 1 cup of fresh berries a breakfast will be roughly 400 calories in total (which is a good amount of calories for a healthy or weight loss breakfast)


Photos and recipe by Liezl Jayne Strydom – for