Banana Breakfast Oatmeal Cups


bananabreadmuffins-1-5aThis “breakfast on-the-go” is a heart healthy muffin with the flavor of rich banana bread.  These muffins make an excellent pre workout snack!

Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in your meal plan may help to prevent high blood pressure and protect against atherosclerosis.

Bananas are a fascinating fruit in terms of their carbohydrate and sugar content. Even though bananas are a fruit that tastes quite sweet when ripe—containing 14-15 grams of total sugar—bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to two of their carbohydrate-related qualities.

The fiber (and pectin within the fiber)  helps regulate the speed of digestion, and by keeping digestion well-regulated, conversion of carbohydrates to simple sugars and release of simple sugars from digesting foods also stays well-regulated.

Banana Breakfast Oatmeal Cups

Banana Breakfast Oatmeal Cups


  • 4 cups instant oats, or regular oats broken up
  • 1 tablespoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon sea salt
  • 1 teaspoon baking powder
  • 1/2 cup walnuts, broken up
  • 3 ripe average sized bananas, peeled
  • 1/2 cup applesauce
  • 2 eggs
  • 1/4 cup raw honey
  • 1 tablespoon pure vanilla extract


  1. Preheat oven to 350°F.
  2. Line a muffin tin or spray it with non stick spray.
  3. In a large bowl mix together the oats, spices, salt, baking powder, and walnuts.
  4. In food processor mix together the bananas, applesauce, eggs, maple, and vanilla until it is smooth.
  5. Pour the oat mixture in and stir to combine. Do not over-mix. Merely mix until combined.
  6. Scoop into the muffin tin.
  7. Bake for approximately 12 minutes.

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