Calming Oat Flour Banana Muffins for Steady Energy & Mood Support
Some weeks call for calm, and for me, that often starts with breakfast. It’s the meal that sets the tone for the whole day, especially when it comes to blood sugar balance, which underpins our energy, mood, focus and general sense of groundedness.
These oat flour banana muffins are one of my favourite ways to bring a little stability and ease into busy mornings. They’re grounding, naturally sweet, rich in magnesium (thanks to flaxseed), full of fibre from oats and bananas, and so simple to batch-prep the night before. I often bake a tray before bed, let them cool, and pop them straight in the fridge so they’re ready to grab as I head into the day.
They feel like comfort food, but with functional nourishment behind them, the kind of recipe that supports you quietly in the background.
The Recipe
Oat Flour Banana Muffins
Makes: 12 muffins
Free from: gluten (if using GF oats), refined sugar
Ingredients
1¾ cups (175 g) oat flour (I blend organic rolled oats)
1 tsp baking soda
1 tsp baking powder
½ tsp salt
1 tsp cinnamon
2 tbsp milled flaxseed
3 ripe medium bananas
2 large eggs
¼ cup (60 ml) olive or coconut oil
¼ cup (60 ml) maple syrup or honey
1 tsp vanilla extract
25 g chopped nuts (optional)
2–3 tbsp milk if needed to loosen
Method
Preheat the oven to 180°C (350°F).
Mix all dry ingredients in one bowl.
Mash the bananas in a separate bowl, then whisk in the eggs, oil, syrup and vanilla.
Combine the wet and dry ingredients, folding gently. Add nuts if using.
Spoon into a lined muffin tin.
Bake for 18–22 minutes, until golden and set.
Cool, then slice and top with Greek yoghurt and blueberries — or store them in the fridge as grab-and-go breakfasts.
Nutritional Notes (per muffin with toppings)
180 kcal
4.7 g protein
9 g fat
2.5 g fibre
These muffins work beautifully because they provide a balance of:
Slow-release carbohydrates from oats
Fibre + magnesium from flaxseed
Healthy fats from olive/coconut oil
Natural sweetness + potassium from bananas
It’s a combination that supports steadier energy, calmer mood and better focus — all from something that feels like a little treat.
Why I Love These for Breakfast
As a nutrition student, I’m constantly reminded how much our morning meal influences everything from stress response to concentration. Foods rich in fibre and steady-release carbs, combined with healthy fats and a touch of protein, help prevent mid-morning crashes and keep us feeling level.
These muffins make all of that easy. They’re practical, grounding and a lovely ritual to have waiting for you in the fridge — especially on those mornings when life feels particularly full.
Comforting, nourishing and simple: exactly what breakfast should be.
