Healthy Oatmeal Muffins

Healthy Oatmeal Muffins

We love muffins and these healthy oatmeal muffins get a boost of protein for a delicious and quick healthy breakfast meal prep.

Muffins don't have to be carb-loaded, cake-like breakfast foods. Promise! This healthy breakfast meal prep combines oatmeal and muffins for a whole-grain experience, fortified with protein powder! Make a batch and head out the door in the morning with a few of these portable treats. Thanks to the protein, they do work for breakfast, but these healthy oatmeal muffins can pinch hit for an afternoon snack, or even a pre/post-workout food!

Oats are good for you, provided your diet is cool with them; they're naturally gluten-free! They have fiber, some minerals, and cook quickly. They can easily soften in a muffin when enough other ingredients come together to hydrate them. Oats offer whole grains and soluble fiber, which can help balance your blood sugar. They also have a bit of natural sweetness to them, too.

Healthy Oatmeal Muffins Ingredients

  • 2 ½ cups old-fashioned oats
  • 2 cups almond milk
  • 2 scoops protein powder (such as pea protein powder)
  • 2 whole eggs
  • 1 banana (or ½ cup applesauce)
  • 1 teaspoon cinnamon, baking powder, and vanilla extract
  • 1 tablespoon honey, plus more if desired
  • 1 + ½ tablespoon melted coconut oil
  • Pinch of salt


  • ¼ teaspoon allspice, cinnamon, ginger, or nutmeg
  • ¼ to ½ cup frozen blueberries (or fruit of your choice)

How to Make Healthy Oatmeal Muffins

Ok, so you aren't making oatmeal per se; you're just using rolled oats instead of flour here! Combined with plant-based milk, eggs, banana, some coconut oil and honey, and you have a nutrient-dense healthy breakfast muffin. Oh, the protein powder helps significantly, too! These aren't your stereotypical fluffy muffin, but instead, one that really does taste like oatmeal. Add a little allspice, or ginger, nutmeg, or cinnamon, if you like.

Substitutions and Alterations

We love some subtle spice in these muffins, such as allspice, ginger, nutmeg, or cinnamon. Think about what you like in your oatmeal and it would taste good in these muffins.

Use any other kind of plant-based milk if you like, or even regular cow's milk.

Frozen berries of any kind are good, but we're partial to blueberries because they are small and easy to incorporate without having to defrost them or cut them beforehand.

Another option? Finely diced apples. You won't need more than about ¼ to ⅓ of a cup.

How to Serve

These are great just as they are—a healthy oatmeal muffin. But to amp it up a bit, drizzle with honey or add a dab or two of peanut butter, or almond butter. Split them open, toast them on a cast iron pan, and spread some butter on them. Or, serve with more berries, or sprinkle some shredded unsweetened coconut on top.

If you really want to level these up, you need to try this homemade Strawberry Jam!

How to Store Oatmeal Muffins

These will keep in an airtight container for 3 to 4 days. They take well to reheating gently. You can also freeze them. Just wrap them well in foil, individually, and transfer to a zip-close bag. Let them defrost in a low oven (around 300 or 325 F), or overnight in the fridge.


Bananas need to be super ripe in order to be mashed well for these muffins. Sometimes you can find bananas that are just about to turn, at a discounted price at the grocery store.

Use an unsweetened applesauce if you don't want added sugar, if you are subbing for the banana.

Healthy Oatmeal Muffins

READ MORE: Can't get enough oats? Try Oatmeal Bowls with Sauteed Cinnamon Apples!

LOVE MUFFINS? Try these gluten-free Morning Glory Muffins!

Healthy Oatmeal Muffins

Healthy Oatmeal Muffins

Make a batch of these Healthy Oatmeal Muffins so you can wake up and head out the door in the morning with a few of these portable treats!

Prep Time: 5 minutes
Cook Time: 35 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 14 muffins
Calories: 132kcal
Author: Meal Prep on Fleek
Cost: 3.25


  • 2.5 cups old-fashioned oats
  • 2 cups almond milk
  • 2 scoops protein powder
  • 2 large eggs
  • 1 large banana
  • 1 tsp. ground cinnamon
  • 1 tbsp. honey
  • 1.5 tbsp. coconut oil melted
  • pinch salt


  • ¼ cup blueberries
  • ¼ tsp. allspice or cinnamon, ginger, or nutmeg


  • Preheat oven to 375 F.
  • In a large bowl, mix all dry ingredients.
  • In a separate small bowl, whisk together the eggs. Add the banana and mash with a fork or potato masher.
  • Add the wet mixture to the dry ingredients, stirring to combine.
  • Pour the honey and melted coconut into the batter and stir to combine. Add the blueberries or other fruit, if using.
  • Pour the mixture evenly into 14 muffin cups. Bake for about 35 minutes until the tops are lightly browned. Transfer to a wire rack for a few minutes and then remove the muffins from the pan to cool completely.


**We like it with 1 teaspoon peanut butter and a fresh strawberry star on top. Plus drizzling a bit of honey on baked muffins is also really delicious.
Approximate macros per muffin (without fruit): 132 calories, 6 g protein, 18 g carbs, 4 g fat.
Recipe Courtesy Of FitWomenEat


Calories: 132kcal | Carbohydrates: 18g | Protein: -1g | Fat: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

1 Comment

  1. These are delicious! I added pumpkin seeds to the batter. They're quite difficult to get out of the paper cups.
    Regardless, I will definitely make them again.

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