Banana Blueberry Oatmeal Muffins

Whether you’re looking for a quick breakfast, afternoon energy boost, or late-night snack, these banana blueberry oatmeal muffins are sure to do the trick! They’re packed with wholesome ingredients like oats, walnuts, ground flax, fruit, almond butter, and even hidden veggies (riced cauliflower!).

Healthy Banana Oat Muffins

Not only do these tasty power muffins pack a punch of nutrition, but they’re also refined sugar free –  sweetened with ripe bananas and maple syrup.

They’re easy to make ahead of time and prep for the week! The walnuts add a bit of crunch, while the blueberries add a delicious pop of juicy, fruity flavor. There’s an extra punch of protein from the almond butter, too.

You won’t even taste the cauliflower, but you will benefit from the nutrients! It’s a win-win. 🙂

Why These Muffins Are Great 

Anyone else love muffins, but not a fan of getting hangry between meals? 

I love baked goods, but muffins don’t usually equate to me feeling satisfied or getting in veggies, fiber, and healthy fats. Well, friends, problem solved.

Enter: these amazing baked oatmeal bites. A delicious way to crush that baked good craving but with some actual staying power, thanks to all the nutrients!

They’re packed with nutritious ingredients like oats, flax seed, almond butter, walnuts, bananas, blueberries, and cauliflower. Yep. Cauliflower.

I love sneaking veggies in to baked goods – who doesn’t need more veggies in their life?!

And you can’t taste it, I promise. The cauliflower goes totally unnoticed. I was actually expecting to be able to find a weird hint of veggie flavor in these muffins, but nope. Nothing but baked oatmeal deliciousness!

Banana Blueberry Oat Muffins Ingredients

Here’s what you’ll need to make these healthy oat muffins:

  • oats (Use old-fashioned oats here for the proper texture and cooking time.)
  • riced cauliflower (Using riced cauliflower makes a huge difference, since the tiny pieces just blend right into the oats and can’t even be seen in the final product. To save time, buy the cauliflower already riced – most grocery stores now sell it in the bagged salad area. Or, you can make riced cauliflower yourself with a food processor.)
  • bananas (The riper, the better for extra sweetness!)
  • smooth almond butter
  • pure maple syrup (You can use honey instead, if you prefer.)
  • whole milk (or a non-dairy alternative)
  • vanilla extract
  • ground flaxseed
  • baking powder
  • ground cinnamon
  • chopped walnuts (or pecans)
  • blueberries (either fresh or frozen)


These banana blueberry oatmeal muffins are perfect for making in advance and eating for breakfast or a snack throughout the week. If you’re making them more than a few days in advance, just pop them in the freezer and microwave to reheat!

I think they’re equally delicious warm and room temperature. Portable fruits, veggies, whole grains, and healthy fats that you might actually crave?! Yes, please!

These oatmeal muffins would be perfect for boosting any picky eater’s diet. 🙂

How to Make Banana Blueberry Oatmeal Muffins

This recipe is super easy, too. Just mash together the cauliflower and bananas, add the remaining wet ingredients, add the dry ingredients, and bake! Definitely a new favorite recipe around here.

Hot tip: if you use frozen instead of fresh blueberries, grab wild blueberries! They are extra flavorful and extra nutritious, too. I made a second batch of these using frozen wild blueberries and they were especially delicious!

Overall, these muffins are hearty and super filling, sweet without being sugar bombs (they are sweetened just with pure maple syrup). They have a moist baked oatmeal texture that’s studded with crunchy walnuts and juicy blueberries.

You’ll find the full banana blueberry oatmeal muffins recipe at the end of this post. Enjoy!

Looking for more healthy baked goods? Here are some of my favorites!

  • Red Lentil Granola Bars
  • Sweet Potato Cranberry Coconut Muffins
  • Pear Ginger Honey Muffins
  • Zesty Lemon Zucchini Muffins
  • Vegan & Gluten Free Granola Bars

Banana Blueberry Oatmeal Muffins

January 3, 2019 by Anne

These muffins are hearty and super filling, sweet without being sugar bombs, and have a moist baked oatmeal texture that’s studded with crunchy walnuts and juicy blueberries. 

Prep Time10 minutes Cook Time35 minutes Total Time45 minutes Yield 12

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  • 1 1/2 cups riced cauliflower
  • 2 ripe bananas
  • 1/3 cup smooth almond butter
  • 1/3 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1 cup whole milk (or non-dairy alternative)
  • 2 cups old-fashioned oats (gluten free certified if necessary)
  • 3 tablespoons ground flaxseed
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/3 cup chopped walnuts
  • 1 heaping cup fresh or frozen blueberries


  1. Preheat oven to 350 degrees. Grease 12 muffin cups and set aside. 
  2. Place the cauliflower rice in a microwave-safe bowl and add a splash of water. Microwave for 1 1/2 minutes, until tender and slightly translucent. 
  3. Add the riced cauliflower and bananas to a large bowl, mash until banana is smooth and cauliflower is smashed into even smaller pieces (no need for it to be totally smooth!). 
  4. Add the almond butter, maple syrup, vanilla extract, and milk to the bowl, and stir to combine. 
  5. Add the oats, flaxseed, baking powder, cinnamon, salt, and walnuts, and stir to combine.
  6. Fold in the blueberries to distribute evenly. 
  7. Divide the mixture evenly between the muffin cups (it’s okay to fill them up all the way, the batter won’t rise and overflow). 
  8. Bake for 35 minutes, then let cool for 10 minutes before removing from the tin. 

Did you make this recipe?

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