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Home » Healthy Oatmeal Muffins (No Flour, Sugar Free, Oil Free)

Healthy Oatmeal Muffins (No Flour, Sugar Free, Oil Free)

Published May 23, 2017 557 comments >>

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Healthy oatmeal muffins are a convenient and nutritious breakfast the whole family will love. These delicious gluten-free muffins are made with whole-grain oats (no special gluten free flours needed) and contain no refined sugar, no flour, and no oil!

Healthy Oatmeal Muffins baked in muffin tin This post uses affiliate links. They don’t cost you a thing and help us bring you creative projects. Read more in Policies & Disclosures.

A Healthy Muffin Recipe was Needed

Let me paint you a maddening picture of sleep, chaos, and junk food breakfasts…

I have a child who HATES to get up in the morning (she’s a natural night owl like her mother) but HAS to be on the bus ready for a productive day of school at 7:30.

This undesirable combination has led to a lot of stomping, a good deal of nagging, and more than a few pre-packaged breakfasts snatched from the pantry at the last possible second to gobble on the way to the bus stop.

After one too many chocolate chip granola bar breakfasts I decided that we needed a healthier option for last minute breakfasts.

Healthy Oatmeal Muffins out of wrapper

Healthy Oatmeal Muffins Recipe

Muffins are an easy, portable breakfast choice (just grab and go)… but the amount of sugar and oil found in most muffin recipes puts them firmly in the junk food category.

This healthy oatmeal muffins recipe outshines traditional muffin recipes in three ways:

  1. Toasted oatmeal replaces bleached white flour. (Use oats labeled gluten-free for healthy gluten-free muffins.)
  2. Bananas keep the muffins moist without oil or butter.
  3. A bit of honey sweetens the recipe instead of refined white sugar.

If these substitutions sound like a recipe for cardboard, don’t be alarmed! Toasting and grinding the oats results in a smooth muffin with a slightly nutty favor while the fruit and honey provide enough sweetness to tempt even picky taste buds.

Healthy Oatmeal Muffins batter sprinkled with oats

Muffin Add-Ins

Want to customize your healthy oatmeal muffins? It’s easy! Add 1/2 cup of fresh, dried or frozen fruit or 1/2 cut of chopped nuts to the batter. You can also customize the spices: add an extra teaspoon of cinnamon, some nutmeg, or even pumpkin pie spice.

A few popular add ins:

  • fresh or frozen blueberries
  • fresh or frozen raspberries
  • diced fresh apple
  • dried cranberries, mixed berries or apricots (diced)
  • raisins
  • walnuts or pecans (chopped)
  • ground flax seed
  • unsweetened coconut (shredded)

Check out the comments section for even more great ideas from readers!

More Healthy Muffin Recipes to Try

1 – Healthy Chocolate Chip Oatmeal Muffins or Healthy Chocolate Peanut Butter Muffins – My kids’ favorite healthy oatmeal muffins! Lots of CHOCOLATE flavor but no sugar, no flour, and no oil!

Close up of chocolate muffin

2 – Healthy Pumpkin Muffins  or Healthy Zucchini Muffins – Delicious fall flavors (pumpkin spice or classic zucchini bread) with no flour, no sugar, no oil, and no guilt!

pumpkin muffins on a plate

3 – Apple Cinnamon Blender Muffins – This easy recipe mixes in the blender for less mess with lots of apple cinnamon flavor. These muffins are sweetened with dates and still free of flour, refined sugar and oil.

Looking for a healthy muffin recipe? This easy Apple Cinnamon Muffin recipe contains no sugar, is flour free, and has no butter or oil. It is sweetened with dates and tastes amazing! Your family will enjoy the muffins and you will enjoy serving a healthy breakfast treat.

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Healthy Oatmeal Muffins out of wrapper

Healthy Oatmeal Muffins (No Flour No Sugar No Oil)

★★★★★ 4.9 from 138 reviews
  • Author: Bren
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 14 1x
  • Category: Baked Goods
  • Cuisine: American
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Description

This gluten-free healthy muffins recipe uses no flour, no sugar, and no oil but still produces moist, delicious muffins. Customize to make your favorite muffin flavors.


Ingredients

Scale
  • 2 ½ cups old-fashioned oats (1.5 cups ground, 1 cup whole)
  • 2 Tbsp old-fashioned oats for muffin tops
  • 2–3 large overripe bananas (1 cup mashed or or 1 cup applesauce)
  • 2 large eggs, (lightly beaten, may use flax eggs)
  • 1/3 cup honey
  • 3/4 cup milk (or non-dairy milk)
  • 2 tsp real vanilla
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp cinnamon

Instructions

  1. Preheat oven to 325°F to toast oats.
  2. Place oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip the toasting step, however the toasting adds flavor!)
  3. Divide oats into portions of 1.5 cups, 1 cup and 2 Tbsp
  4. Turn oven heat up to 350°F degrees to bake the muffins.
  5. Place 1.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
  6. Mash bananas well, they should have no lumps. I use my mixer to mash them before adding the other wet ingredients.
  7. Add eggs, honey, milk and vanilla. Mix to combine.
  8. Add dry ingredients (including the ground oats and 1 cup whole oats) to wet ingredients and mix until just incorporated. Allow these to sit for 10 minutes to soak the oats.
  9. Optional: Fold in 1/2 cup fruit, raisins, or nuts.
  10. Scoop into muffin tin, well greased or lined with parchment muffin wrappers (makes 14 muffins).
  11. Sprinkle muffin tops with the 2 Tbsp of reserved oats, press lightly to make sure they stick.
  12. Bake at 350°F for 20 -23 minutes. (Tops should spring back when lightly pressed and/or a toothpick inserted in the center of a muffin should come out clean.)

Notes

Healthy Zucchini Muffins contain no oil, no refined sugar, and no flour. The oil and sugar are replaced with ripe bananas and the flour is replaced with whole grain oats. Zucchini and spices give the muffins classic zucchini bread flavor. Enjoy a fall favorites with no gui


Nutrition

  • Serving Size: 1 muffin
  • Calories: 163
  • Sugar: 8.3 g
  • Sodium: 198 mg
  • Fat: 2.7 g
  • Saturated Fat: 0.6 g
  • Carbohydrates: 29.3 g
  • Fiber: 3.6 g
  • Protein: 6.3 g
  • Cholesterol: 26.8 mg

Keywords: healthy oatmeal muffins

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Healthy Oatmeal Muffins batter in bowl

Tips for Making Perfect Oatmeal Muffins

These helpful pointers will help you get the most out of the healthy muffin recipe with banana:

  1. Use parchment baking cups. Healthy muffins have a habit of sticking to the baking cups and muffin tins. Parchment baking cups will prevent them from sticking, no greasing needed.
  2. Let the muffin batter rest. Allow the batter to rest for 10 to 20 minutes before scooping it into the baking cups. This allows the oats to soften for more fluffy muffin.
  3. Overfill the baking cups. Want your muffins to look as fluffy as mine? Fill the baking cups 3/4 full (muffin tins are usually filled 1/2-2/3). Gluten-free muffins do not rise as much as traditional muffins so overfilling the tins will make them look taller.
  4. Use the “press test” or cut one open. These muffins are quite moist due to the mashed bananas. It can be hard to tell when they are finished baking with the toothpick test. Try pressing gently in the center of to see if it holds it’s shape / springs back. If the muffin stays indented give them a few more minutes to bake. You can also cut a muffin one in half to see if the center is fully baked.
  5. How to store the muffins. Keep the muffins for 3-4 days in a sealed container on the counter, 7-10 days in a sealed container in the refrigerator, or for several months well wrapped in the freezer (defrost in the fridge overnight). I keep mine in the fridge and heat for a few seconds in the microwave or cut in half and warm in the oven.

Recipe Substitutions & FAQ

I get lots of questions about this recipe. Here are a few substitutions and frequently asked questions:

Substitutions

  • Can I replace the eggs with flax eggs? Yes. To make the flax eggs stir together 2 tablespoon ground flax seed (flaxseed meal) with 5 tablespoon warm water in a small dish and let rest for 5 minutes to thicken. Add to recipes in place of eggs.
  • Can I replace the banana? Yes. Use 1 cup of unsweetened applesauce in place of the mashed banana. Add an extra tablespoon of honey to the batter if needed (ripe bananas are often sweeter than natural applesauce).
  • Can I use maple syrup / molasses / agave, in place of honey? Yes. Most liquid sweeteners can be substituted for the honey. Keep in mind that sweeteners vary in intensity , so you may need to adjust to taste.  I have substituted 1/3 cup pure maple syrup with great results.
  • Can I use steel cut oats / Scottish oats / oat bran instead of old-fashioned oats? No. I would not recommend this substitution.
  • Can I use quick oats instead of old-fashioned oats? Yes. Substitute equal amounts.
  • Can I use oat flour instead of old-fashioned oats? Yes, it takes approximately 1.25 cups of old-fashioned oats to make 1 cup oat flour so add  2 cups of oat flour in place of the old-fashioned oats in this recipe. Add an extra 1/4 cup of oat flour if the batter is too thin.

Additions

  • Can I add cocoa to make chocolate muffins? Please follow my Healthy Chocolate Muffin Recipe for best results. They also contain no refined sugar, no flour, no fat!
  • Can I add protein powder to the muffins? Readers have successfully added protein powder to the batter. Since protein powders vary greatly I cannot specify an amount or promise good results. My Healthy Chocolate Peanut Butter Muffins get extra protein from your nut butter of choice.

Frequently Asked Questions

  • Can I skip the toasting step? Yes, it is not necessary to toast the oats, but I recommend toasting because it adds flavor to the recipe.
  • Is the temperature 325°F or 350°F, the recipe says both. Toast the oats at 325°F then turn the oven up to 350°F to bake the muffins.
  • Can I make these into nursing muffins (lactation muffins)? Yes, add 2 tbsp ground flaxseed, 2 tbsp brewer’s yeast, and 1/2 cup add in of your choice (I recommend  chopped nuts for extra protein).
  • Can I make vegan muffins? Yes, use flax seed eggs and maple syrup in place of the eggs and honey.

Healthy Cookies

Can’t get enough healthy baked goods? Check out these healthy cookies with no flour, no dairy, no eggs, and no added sugar. My kids love them for breakfast!

Heathy Cookies with raspberries

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Tip: Have over ripe bananas but aren’t ready to bake? Peel and freeze the bananas. Defrost and use when convenient.

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Reader Interactions

Comments

  1. Olivia

    March 14, 2020 at 8:45 pm

    Delicious especially when adding in half a cup of chocolate. I also blended up all the oats and this worked great. Didn’t bother to toast. It freezes well and goes down a treat with a cup of coffee. Thanks for the recipe. 🙂

    ★★★★★

    Reply
  2. Christine

    February 26, 2020 at 4:11 pm

    Just found this site. Made these muffins. SO AWESOME. Gave to my sister who is diabetic and she loved it. She took some home. Added chopped walnuts and blueberries. On top used mini sugar free chocolate chips instead of oats. Saw one commenter said to soak as long as 30 minutes if using quick oats. I did 25 minutes. Very moist.
    Have some silicone cupcake cups. Used 1/2 of batter in that and other straight in pan cups. Ones in holders rose higher and prettier after taking out when cool.
    Will be trying other recipes! Signed for your newsletter!

    ★★★★★

    Reply
    • Bren

      March 3, 2020 at 10:33 am

      I’m glad you’re enjoying the muffins, Christine!

      Reply
  3. Abby

    January 28, 2020 at 8:33 am

    I did something wrong, I guess. I followed the recipe exactly, substituting the cup of applesauce for the banana. I added chopped apple, but it was more than 1/2 cup. Maybe that’s where I went wrong?

    My muffins are soggy in the middle and didn’t cook through. I even baked them for an extra 12 minutes.

    ★★★★

    Reply
    • Bren

      March 3, 2020 at 11:03 am

      Sorry they were soggy! Applesauce can be “wetter” than masked banana and the extra water from the chopped apple was probably too much extra moisture.

      Reply
  4. cassie johnson

    January 21, 2020 at 12:17 am

    LOVE !! Feel like I’ve been looking my whole life for this recipe, I added rasberries and sugar free white choc chips. THANK YOU

    ★★★★★

    Reply
  5. JulieAnn

    January 14, 2020 at 6:38 pm

    These are delicious. I just made them tonight. Will definitely be making these again.

    ★★★★★

    Reply
    • Bren

      January 17, 2020 at 2:52 pm

      Thanks JulieAnn!

      Reply
  6. Lisa

    January 13, 2020 at 1:04 pm

    Just made these using puréed persimmons, since I had a tree that went wild this year. Very tasty and healthy!

    Reply
    • Bren

      January 17, 2020 at 2:53 pm

      What a fun substitution! I’m so glad the recipe was helpful!

      Reply
  7. Amy Smith

    December 28, 2019 at 10:44 am

    Eating my first muffin as I write this, they’re fantastic!! I followed the recipe and am so pleased with the results. No additional mix-ins this time though I’m excited to try some next time. Hubby, who is trying to tame his sweet tooth even approves. Definitely making these again, perfect for breakfast or snacking!! Thank you Bren!

    ★★★★★

    Reply
    • Bren

      January 17, 2020 at 3:33 pm

      Thanks, Amy!

      Reply
  8. Chris Lambert

    December 23, 2019 at 2:21 pm

    Have you tried to replace the sugar with dates? For example blending some of the dates with the banana in a food processor so that it is well incorporated and sweet all around. This would provide additional nutrition while avoiding simple sugars from honey or maple syrup. I would also soak the dates in hot water for 10 min and drain.

    ★★★★★

    Reply
    • Bren

      January 17, 2020 at 3:28 pm

      I use dates in place of sugar in this muffin recipe, Chris.

      Reply
  9. Srilakshmi

    December 23, 2019 at 7:28 am

    Tried these today and they turned out amazing! Added in a big handful of chopped apples, golden raisins and a bit of unsweetened chocolate chips because come on, everything’s better with chocolate! So good, so moist and full of flavour! Will definitely try this recipe again with different add-ins!

    ★★★★★

    Reply
    • Bren

      January 17, 2020 at 3:26 pm

      Thanks, Srilakshmi. You additions sound delicious!

      Reply
  10. Fred Flint

    December 13, 2019 at 1:16 pm

    Excellent recipe. I found that soaking for 10 minutes is not enough using quick cook (5 minute) oats. I soak for at least 30 minutes. Otherwise, they don’t rise enough and end up hard.

    Reply
    • Bren

      December 17, 2019 at 8:36 am

      Thanks for sharing, Fred.

      Reply
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