Banana Blueberry Oatmeal Muffins: The 30-Minute, Sugar-Free Breakfast

You want to give your family a healthy breakfast. But your mornings? Chaos. You’ve tried store-bought muffins labeled “whole grain” or “low sugar,” only to discover hidden sweeteners and mystery ingredients. Enter these Easy Banana Blueberry Oatmeal Muffins—your real-food, refined-sugar-free, meal-prep hero.

Made from ripe bananas, blended oats, and probiotic-rich yogurt, they come together in one bowl, no mixer, no mess. The result? A warm, soft, gently sweet muffin that’s toddler-approved, lunchbox-safe, and ready in under 30 minutes.

This is your porridge, in portable muffin form—with a pop of juicy blueberries in every bite. 🫐

📊 Quick-Glance Nutrition (per muffin)

Calories: 130
Protein: 3 g
Net Carbs: 18 g
Fiber: 3 g
Fat: 3.5 g
Added Sugars: 0 g

Ingredient Spotlight

Bananas – Naturally sweet and full of potassium and vitamin B6, bananas also help bind the muffins. According to Harvard T.H. Chan School of Public Health, bananas support heart health and gut motility.

Yogurt – A probiotic boost that adds creaminess. Opt for plain Greek or coconut yogurt to keep it dairy-free. Cleveland Clinic confirms fermented dairy supports digestion and immunity.

Liquid Sweetener – Use maple syrup, honey, or date syrup. Unlike refined sugar, these contain small amounts of antioxidants and minerals. Still sweet, but smarter.

Oats – Whole oat flour made from blended oatmeal adds soluble fiber (beta-glucan), which helps lower cholesterol and stabilize blood sugar. Mayo Clinic supports oats as a heart-healthy whole grain.

Blueberries – These antioxidant-rich berries protect cells, support brain health, and add natural sweetness. A *2019 study in Nutrients showed regular blueberry intake improves insulin sensitivity.

Baking soda + lemon juice – This chemical combo creates lift, making your muffins rise without eggs or baking powder.

ingredients 

2 Medium Ripe Bananas around 200g (1 cup)

125 g Yoghurt (½ cup)

30 g Liquid Sweetener (¼ cup) ( if you want more sweetness )

1 tbsp each Lemon juice and zest or vinegar

200 g Oatmeal, blended (2 ½ cups before blending)

1 tsp Baking Soda

Pinch of Salt

150 g Blueberries 

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5-Minute Prep, 4-Step Method

Preheat & Prep
Set oven to 180 °C (350 °F) or 160 °C fan. Lightly grease your muffin tray or use paper liners.

Mix the Wet
In a bowl, mash 2 ripe bananas (≈200 g). Whisk in 125 g yogurt (½ cup), 80 g maple syrup (¼ cup), 1 tbsp lemon juice + zest.

Add the Dry
Stir in 200 g oat flour (blend rolled oats!), 1 tsp baking soda, and a pinch of salt. Mix until just combined.

Fold & Bake
Gently fold in 150 g blueberries. Fill muffin cups to the top. Sprinkle oats or coconut sugar on top.
Fill any empty tray wells halfway with water for even baking.
Bake 18–20 min. Check with a skewer—it should come out with moist crumbs.

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Variations to Try

Cinnamon-Apple – Swap blueberries for grated apple + cinnamon

Choco-Banana – Add 2 Tbsp cacao nibs or dark chocolate chips

Lemon-Poppy – Double the lemon zest, add 1 tsp poppy seeds

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Serving & Storage Tips

Enjoy warm, cold, or toasted.

Perfect with almond butter or a dollop of yogurt.

Store in airtight container for 3 days, or refrigerate for 5.

Freeze for up to 2 months. Reheat in toaster or microwave 30 seconds.

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Blood-Sugar Friendly Baking

This muffin recipe uses zero refined sugar, relying on whole fruits and complex carbs. Oats and bananas provide fiber and resistant starch to slow digestion. Blueberries may support insulin sensitivity and glucose balance. A 2020 review in Antioxidants supports blueberries’ role in glycemic control.

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FAQs

Can I use frozen blueberries?
Yes—no need to thaw. Toss in 1 tsp oat flour before folding in to prevent sinking.

Dairy-free option?
Use coconut yogurt or any plant-based alternative.

Can I skip the sweetener?
Yes, if your bananas are ultra-ripe. You can also replace it with mashed dates for a fruit-sweetened version.

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Share the Love

Made these muffins? Tag us on IG @ItsANutmeg so we can celebrate your creation!

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Disclaimer: This information is for educational purposes only and is not medical advice. Always consult your healthcare provider for dietary guidance.