These Vegan Banana Oatmeal Muffins with Walnuts and Maple Syrup are the perfect combination of hearty and sweet. Made with ripe bananas, rolled oats, crunchy walnuts, and a touch of maple syrup, these muffins are moist, flavorful, and ideal for breakfast or a snack on the go.
Not only are they quick and easy to make, but they’re also naturally sweetened, dairy-free, and packed with wholesome ingredients.
Why You’ll Love This Recipe
- Naturally Sweetened: Bananas and maple syrup add natural sweetness without refined sugar.
- Moist and Flavorful: Ripe bananas make the muffins soft and tender with just the right amount of sweetness.
- Nutritious Ingredients: Oats, walnuts, and bananas provide fiber, protein, and essential nutrients.
- Versatile and Portable: Great for meal prep, packed lunches, or a quick bite on the go.
Ingredients
Dry Ingredients:
- 1 cup rolled oats
- 1 cup whole wheat flour (or all-purpose flour)
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
Wet Ingredients:
- 3 ripe bananas, mashed
- 1/4 cup maple syrup
- 1/4 cup melted coconut oil (or any neutral oil)
- 1/2 teaspoon vanilla extract
- 1/3 cup unsweetened almond milk (or any plant-based milk)
Add-Ins:
- 1/2 cup chopped walnuts
- Optional: 1/4 cup dark chocolate chips or dried cranberries
Ingredient Breakdown
Bananas
Ripe bananas add natural sweetness, moisture, and a soft texture to the muffins.
Rolled Oats
Provide a hearty texture and are a great source of fiber.
Walnuts
Add crunch, healthy fats, and a boost of omega-3s.
Instructions
Step 1: Prepare the Oven and Muffin Tin
- Preheat your oven to 350°F (175°C).
- Line a muffin tin with paper liners or lightly grease it with coconut oil.
Step 2: Mix the Dry Ingredients
- In a large bowl, whisk together the rolled oats, flour, baking powder, baking soda, cinnamon, and salt.
Step 3: Combine the Wet Ingredients
- In a separate bowl, mash the ripe bananas until smooth.
- Stir in the maple syrup, melted coconut oil, vanilla extract, and almond milk.
Step 4: Mix the Batter
- Add the wet ingredients to the dry ingredients and stir until just combined. Avoid overmixing to keep the muffins tender.
- Fold in the chopped walnuts and any optional add-ins like chocolate chips or dried cranberries.
Step 5: Fill the Muffin Tin
- Divide the batter evenly among the muffin cups, filling each about 3/4 full.
Step 6: Bake
- Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the center comes out clean.
Step 7: Cool and Serve
- Let the muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.
- Serve warm or at room temperature with a drizzle of maple syrup if desired.
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Tips and Variations
- Make It Gluten-Free: Use gluten-free oats and a 1:1 gluten-free flour blend.
- Add Protein: Stir in 1-2 tablespoons of chia seeds, flaxseeds, or a scoop of vegan protein powder.
- Swap the Nuts: Use pecans, almonds, or sunflower seeds instead of walnuts.
- Spice It Up: Add a pinch of nutmeg or ginger for extra warmth.
- Make Mini Muffins: Use a mini muffin tin and reduce the baking time to 12-15 minutes.
Nutritional Information (Per Muffin – Makes 12)
- Calories: 180
- Protein: 4g
- Carbohydrates: 25g
- Fat: 7g
- Fiber: 3g
- Vitamin B6: 15% of the daily value
- Magnesium: 10% of the daily value
These muffins are a wholesome and energizing option for any time of the day.
Conclusion
These Vegan Banana Oatmeal Muffins with Walnuts and Maple Syrup are an easy and delicious way to enjoy a healthy treat. Whether you’re baking them for meal prep, sharing them with friends, or enjoying them as a snack, their cozy flavors and soft texture make them an instant favorite.
Have you tried this recipe? Share your tips, variations, or photos in the comments below! Don’t forget to tag us on social media with your muffin creations—we’d love to see how you made them your own.
Frequently Asked Questions
1. Can I make these muffins oil-free?
Yes! Replace the coconut oil with an equal amount of unsweetened applesauce for a lower-fat version.
2. How should I store these muffins?
Store the muffins in an airtight container at room temperature for up to 3 days or in the fridge for up to a week. They also freeze well for up to 3 months.
3. Can I use quick oats instead of rolled oats?
Yes, but the texture will be slightly softer. Rolled oats work best for a heartier texture.
4. Can I reduce the sugar content?
Absolutely! You can reduce or omit the maple syrup since the bananas provide natural sweetness.
5. Can I make these muffins nut-free?
Of course! Simply leave out the walnuts or replace them with seeds like pumpkin or sunflower seeds.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.