Start your day off right with Healthy Oatmeal Muffins! Gluten free, vegan and refined sugar free, these protein packed healthy muffins are moist and delicious.

We also love these healthy banana oatmeal muffins and healthy morning glory muffins for quick and easy breakfast.

Healthy oatmeal muffins with oats on top and showing texture inside.

These healthy oatmeal muffins are a convenient baked, pre-portioned way of eating your morning oatmeal.

Healthy oat muffins are gluten free, dairy free, vegan, egg-free, sweetened with maple syrup, and laced with the warm flavor of cinnamon.

Made with both rolled oats and oat flour, these healthy muffins are kept nice and moist thanks to the addition of mashed bananas. They are the perfect high fiber, protein-packed, portable breakfast or snack.

Ingredients for Healthy Oatmeal Muffins

To make this healthy oatmeal muffins recipe, you will need just a few simple ingredients.

Bananas, maple syrup, oat flour, oats, oil, milk, vanilla extract, cinnamon, salt and baking essentials.
  • Bananas: You will need soft ripe bananas that range in color from yellow to brown and spotty. Avoid under ripe green skin bananas. Please refer to Tips section below how to ripen your bananas faster.
  • Milk: To keep oatmeal muffins healthy and dairy-free, I like to use almond milk. You can use any milk.
  • Liquid sweetener: Maple syrup and honey have different flavors but both add a delicious sweetness, pair well with bananas and cinnamon, and deliver nutritional benefits.
  • Oil: Any light oil like avocado oil, grapeseed oil or light olive oil will work as an added fat to maintain moisture and texture.
  • Rolled oats: I like old-fashioned rolled oats for texture, especially when I keep some for sprinkling on top.
  • Oat flour: It’s mild in flavor and isn’t too heavy. You can use store-bought oat flour or here is quick tutorial how to make oat flour at home.
  • Baking staples: Vanilla extract, baking powder, baking soda, salt.

How to Make Healthy Oatmeal Muffins

Here is a quick overview how to make healthy oatmeal muffins. Please find full recipe card below.

  • Mash bananas: In a large bowl, mash bananas with a fork or masher. You’ll find the riper and softer are your bananas, the easier they mash to a smoother consistency.
  • Add liquid ingredients and baking staples: To the same bowl, add the milk, maple syrup, oil, vanilla, cinnamon, baking powder, baking soda, and salt. Whisk everything to combine well.
  • Hydrate the oats: To make the oatmeal muffin batter, add in the oats and the oat flour. Stir to mix well and allow the batter to sit for 10 minutes.
  • Scoop and bake: Fill the muffin pan with equal amounts of batter in each prepared muffin cup and sprinkle extra oats on top, if you wish. Bake healthy oatmeal muffins on the middle rack for 17 minutes.
  • Cool the muffins: Remove oat muffins from the oven and let them cool on a wire rack for 5 minutes before serving.

Tips for Best Results

Here are my top tips for the best healthy oatmeal muffins from the first try.

  • Don’t skip the cooking spray: Muffins that don’t have a lot of fat tend to stick to the liners more easily and spraying with non-stick cooking spray is a must.
  • Follow the recipe: Follow the recipe for dry ingredients and wet ingredients proper ratio. For any substitutions, please see Ingredients section and FAQs.
  • To help ripen banana quickly: Bake them at 300 F for 30-40 minutes.
  • Let batter sit for 10 minutes: Hydrating the oats softens them up making oat muffins rise tall and fluffy.
Healthy oatmeal muffins topped with oats in muffin liners.


Here are a few ideas how to make healthy oatmeal muffins more fun and flavorful.

  • Warming spices: Swap the cinnamon for pumpkin pie spice, nutmeg or even chai spice mix.
  • Healthy add-ins: Keep these healthy oatmeal muffins tasting like your favorite bowl of oatmeal and add some hemp hearts, chia seeds, or coconut flakes on top.
  • Extra flavor: Chocolate chips or fresh blueberries would be great in these healthy oat muffins.
  • Citrus zest: Try lemon zest with poppy seeds for lemon poppyseed muffins or orange zest with cranberries.
  • Decadent: Add in cacao powder and cacao nibs or dark chocolate chips.
  • Add some nuts or dried fruit: Chopped walnuts or pecans, slivered almonds, raisins, dried cranberries, chopped dried dates or dried mangoes, and goji berries.
  • Nut butter: A small amount of peanut butter, almond butter, cashew butter would taste great and add additional protein.

How to Store Healthy Oatmeal Muffins

Store: Keep healthy oatmeal muffins in an airtight container in a cool dry place for up to 3-4 days. You could also store them in the fridge for about 1 week.

Freeze: Make 2 batches and freeze an entire batch for later. These oat muffins keep well in a freezer for up to 3 months.

Storage Tip

If you would like to learn more about making your leftover muffins stay fresh longer, check out my posts how to store muffins and how to freeze muffins.


Can I use applesauce instead of mashed bananas?

Yes. Swap the bananas for 1 cup of applesauce and 2 tablespoons of maple syrup or honey.

Can I use quick oats instead of rolled oats?

Yes. Quick oats are softer and ready to absorb liquids quicker than old-fashioned oats, so you’ll find your healthy oatmeal muffins will have a different texture.

How do I make oat flour at home?

Are you wondering what is oat flour? It is just ground oats and super easy to make at home. Place your oats in a food processor or high-power blender and pulse away. Then sift it through a fine mesh strainer to get rid of larger pieces of oats.

Can I use any other flour in this healthy oatmeal muffins recipe?

I haven’t made these healthy oatmeal muffins with any other flour but the oat flour because when I do decide to make muffins with whole wheat flour, I usually make healthy banana oatmeal muffins.
Coconut flour or almond flour will not work in this recipe. If you want to use wheat flour, substitute it by weight. 1 cup of oat flour weighs 90 grams.

More Oatmeal Recipes to Try

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Healthy oatmeal muffin in a wrapper, blue napkin and a glass of milk.
healthy oatmeal muffins

Healthy Oatmeal Muffins

Healthy Oatmeal Muffins are gluten free, refined sugar free, and dairy free. Protein packed oat muffins taste just like a baked bowl of oats.
4.78 from 9 votes
Servings 12 muffins
Calories 152
Diet Gluten Free
Prep Time 18 minutes
Cook Time 17 minutes
Total Time 35 minutes



  • Preheat oven to 375 degrees F, line 12 muffin tin with parchment paper liners and spray with cooking spray. Set aside.
  • In a large mixing bowl, add bananas and mash with a fork or a masher. Add milk, maple syrup, oil, vanilla extract, cinnamon, baking powder, baking soda and salt; whisk well to combine.
  • Add oats and oat flour, stir to mix and let batter sit for 10 minutes for oats to hydrate.
  • Using large ice cream scoop, fill 12 openings with batter and garnish with more oats, if desired. Bake on a middle rack for 17 minutes or until a toothpick inserted in the center comes out clean. Remove from the oven, let muffins cool for 5 minutes and enjoy.


  • Store: In an airtight container in a cool dry place for up to 3 – 4 days or in a fridge for up to a week.
  • Freeze: Freeze in an airtight container for up to 3 months.
  • Bananas can be yellow and not over ripen. Or you can use 1 cup applesauce + 2 tablespoons of maple syrup or honey instead of bananas.
  • Quick oats: I am sure you can use instant oats, the texture of muffins will be slightly different.


Serving: 1muffin | Calories: 152kcal | Carbohydrates: 27g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 234mg | Fiber: 2g | Sugar: 11g
Course: Muffins and Quick Bread
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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  1. 3 stars
    The recipe made 12 medium sized muffins. They were just a bit sweet (good for breakfast but not dessert) and quick and easy to make. I substituted oat flour for spelt. They could’ve used a bit of nuts or chocolate chips for an extra crunch. Also, I lost half of each muffin on the paper liner (I waited 5 minutes which helped a bit but not enough). Besides for those two points, I thought this was made a great muffin.

    1. Thank you for the review! If you use parchment paper liners muffins will not stick. I always spray my muffin liners too to prevent sticking, hope that helps!

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