Home » High-Protein Banana Muffins (Gluten-Free)
baked goodsbanana muffinsBreakfast & Brunchdairy-freeGluten-FreeHigh ProteinmuffinsNightshade-FreeOvenSnackVegetarian

High-Protein Banana Muffins (Gluten-Free)

admin admin
September 21, 2026
3 Views 0


This gluten-free banana protein muffins recipe is soft, moist, and infused with sweet banana flavor, similar to my gluten-free banana bread muffins but with more protein! Quick and easy to make, they’re perfect for meal prep and are great for a nutritious breakfast or an afternoon snack. They’ve come in especially handy while breastfeeding! 

I wasn’t much of a snacker until I had a baby. However, while postpartum, having wholesome snacks on hand has been essential not only to keep me fueled but to keep my supply up. I’ve been rotating through options like my cinnamon breakfast bites and crispy peanut butter protein bars. 

After finishing a batch of my peanut butter banana muffins, I decided to switch things up, omitting the peanut butter and making things with higher protein to keep me satisfied. The result was these high-protein banana muffins! They’ve been a staple in my kitchen over the past few weeks and are loved by everyone who has tried them. No one even realizes they’re gluten-free and dairy-free! 

Ingredients and Notes

Please be sure to scroll down to the recipe card for the complete ingredient list and instructions! 

Bananas, eggs, flour, protein powder, milk, oil, maple syrup, vanilla, and spices arranged on a marble surface.Bananas, eggs, flour, protein powder, milk, oil, maple syrup, vanilla, and spices arranged on a marble surface.
  • Gluten-Free Flour – I use a combination of 1:1 gluten-free all-purpose flour and almond flour to achieve soft, fluffy muffins. Bob’s Red Mill Gluten Free 1-to-1 Baking Flour is my go-to all-purpose flour because it gives these muffins a soft, fluffy texture.

Ingredient Swap:Almond flour adds extra moisture and tenderness, but you can omit it and use 1¼ cups of gluten-free 1:1 flour instead.

  • Vanilla Protein Powder – Use any whey or vegan protein powder you like best. Unflavored protein powder also works, but I prefer the extra sweetness vanilla varieties add. I don’t recommend chocolate protein powder as it overpowers the banana flavor. 
  • Leaveners – I use both baking powder and baking soda to give the muffin batter a nice lift. 
  • Spices – Salt and cinnamon add warmth and enhance the rest of the ingredients. 
  • Banana – Use very ripe bananas, as you would for gluten-free banana bread. The riper they are, the sweeter the muffins will taste and the easier the batter will mix. 

Note: Avoid using more than 1 cup of mashed banana, or the muffins may become gummy.

  • Maple Syrup – This helps sweeten the batter without the need for refined sugar. Honey works well, too, if preferred. 
  • Large Eggs – These act as a binder, helping the muffins hold their shape. I haven’t tested these banana protein muffins with egg substitutes like flax eggs and can’t guarantee the results if you do. 
  • Refined Avocado Oil – This adds moisture to the batter without impacting the flavor. Melted refined coconut oil works well as a substitute. 
  • Non-Dairy Milk – If dairy isn’t a concern, dairy milk is fine to use. 

Ingredient Swap: For extra protein, replace half the non-dairy milk with plain Greek yogurt, using ⅓ to ½ cup total.

  • Vanilla Extract – This adds depth to the batter and enhances the sweet, fruity flavor. 
  • Optional Mix-Ins – These muffins are delicious on their own, but I often like to make different types by adding mix-ins such as dairy-free chocolate chips, chopped nuts like walnuts or almonds, or dried cranberries for extra texture and flavor. 

How to Make Gluten-Free Banana Protein Muffins

These muffins come together with simple steps, no complicated techniques or fancy equipment required! 

  1. Combine ingredients. Whisk the dry ingredients in a large bowl and the wet ingredients in a separate large mixing bowl. Once smooth, add the dry ingredients to the wet, and stir just until no streaks remain. Gently fold in the chocolate chips. 

Tip: Plant-based protein powder absorbs more liquid and can create a thicker, heartier muffin, so add an extra 1 to 3 tablespoons of milk if needed. Whey protein typically produces a lighter, softer texture and may require less milk. The batter should be thick but easily scoopable.

2. Portion. Divide the muffin batter into a prepared muffin tin greased or lined with muffin liners to prevent sticking. Fill each cavity ¾ of the way full. Feel free to sprinkle extra mix-ins over the tops of the muffins! 

3. Bake. Transfer the muffin pan to a preheated oven, and bake just until the muffins are tall, lightly golden, and a toothpick inserted into the center comes out clean or with just a few moist crumbs. The muffins should spring back lightly when gently pressed! 

4. Cool. Let the muffins cool in the pan slightly. Then, transfer them to a wire rack to cool completely, and enjoy! 

A hand stacking three freshly baked banana protein muffins in paper liners.A hand stacking three freshly baked banana protein muffins in paper liners.

How to Store and Freeze

These banana protein muffins are perfect for meal prep or postpartum prep, because they store and freeze so well! Here’s how to keep them fresh: 

  • To Store: Transfer the muffins to a sealable bag or an airtight container, and keep them stored in the refrigerator for up to 3 days. 
  • To Freeze: Once cooled, muffins can be transferred to a sealable bag or freezer-safe container and frozen for up to 3 months. Thaw in the fridge or at room temperature to serve. 
  • To Serve: I often enjoy these muffins cold or at room temperature, but you can warm them in 20-30 second intervals in the microwave. Try topping them with nut butter, such as peanut butter, almond butter, cashew butter, or sunflower butter before serving! 

More of Our Favorite

Gluten-Free Muffin Recipes


Print

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

a stack of three freshly baked banana protein muffins in paper liners.a stack of three freshly baked banana protein muffins in paper liners.

High-Protein Banana Muffins Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews


  • Author:     Lindsay Cotter


  • Total Time:     33-39 minutes


  • Yield:     10–12 muffins 1x


  • Diet:     Dairy-Free, Gluten-Free, Vegetarian

Description

Soft, fluffy, and naturally sweetened, these high-protein banana muffins are made with ripe bananas, protein powder, and simple gluten-free ingredients for an easy breakfast or snack.

Ingredients


Units


Scale

Instructions

  1. Preheat the oven to 350°F. Line or grease a 12-cup muffin pan; set aside.
  2. In a large bowl, whisk together the gluten-free flour, protein powder, baking powder, baking soda, cinnamon, and salt.
  3. In a separate large bowl, whisk together the mashed banana, maple syrup or honey, eggs, oil, milk, and vanilla.
  4. Add the dry ingredients to the wet ingredients and stir until just combined. If the batter is too thick or dry, add more milk, 1 tablespoon at a time. The batter should be thick but easily scoopable.
  5. Fold in the chocolate chips, if using.
  6. Divide the batter among the prepared muffin cups, filling each about two-thirds to three-fourths full.
  7. Bake for 18 to 24 minutes, checking the muffins around the 15-minute mark. They are done when the tops spring back lightly when pressed and a toothpick inserted into the center comes out mostly clean. Baking time will vary depending on the type of protein powder used.
  8. Let the muffins cool in the pan for 5 to 10 minutes before transferring them to a cooling rack.

Notes

For extra protein: Replace half the nondairy milk with plain Greek yogurt, using ⅓ to ½ cup total.

Protein powder tip: Plant protein creates a heartier texture and may need 1 to 3 tablespoons more milk, while whey produces a lighter, softer muffin and may need less.

Texture Tip: Avoid using more than 1 cup of mashed banana, or the muffins may become gummy.

Storage: Refrigerate in an airtight container for up to 3 days. Freeze cooled muffins for up to 3 months. Thaw in the fridge or at room temperature.

*Exact nutrition will vary depending on the flour, protein powder, Greek yogurt, and nondairy milk brands used. 

  • Prep Time: 15 minutes
  • Cook Time: 18-24 minutes
  • Category: baked good, baking, Breakfast
  • Method: Baking, Oven
  • Cuisine: American

Nutrition

  • Serving Size: 1 muffin (General nutrition with protein powder + Greek yogurt)
  • Calories: 180-200
  • Sugar: 7-9 g
  • Sodium: 150 -200 mg
  • Fat: 6-8g
  • Saturated Fat: 1 -1.5g
  • Carbohydrates: 22-25 g
  • Fiber: 2 g
  • Protein: 8-10 g
  • Cholesterol: 30-34 mg

Tags:

Related Articles
We will be happy to hear your thoughts

Leave a reply

No widgets added. You can disable footer widget area in theme options - footer options

Daily Deals
Logo
Compare items
  • Total (0)
Compare
0
Shopping cart