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Healthy Oatmeal Muffins out of wrapper

Healthy Oatmeal Muffins (No Flour No Sugar No Oil)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 161 reviews
  • Author: Bren
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 14 1x
  • Category: Baked Goods
  • Cuisine: American


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.


  • 2 ½ cups old-fashioned oats (1.5 cups ground, 1 cup whole)
  • 2 Tbsp old-fashioned oats for muffin tops
  • 23 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


  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.)


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


  • 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
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