10 High-fiber Banana Muffins That Actually Keep You Full

Meet your new breakfast heroes: high-fiber banana muffins that taste like a bakery treat but keep you full until lunch. These recipes pack in oats, whole grains, seeds, nuts, and—of course—sweet, ripe bananas. They’re freezer-friendly, great for meal prep, and easy to customize. Whether you like classic, chocolate-studded, or savory-sweet, there’s a muffin here with your name on it.

Ready to bake muffins that actually power your morning? Let’s do it.

1. Classic Bakery-Style Banana Oat Bran Muffins

This is the gold-standard muffin you’ll come back to every week. It’s moist, subtly sweet, and loaded with oat bran for a fiber boost. Perfect for quick breakfasts, lunchboxes, or a post-workout snack.

Ingredients:

• 1 1/4 cups mashed very ripe bananas (about 3 medium)
• 2 large eggs, room temperature
• 1/3 cup olive oil or melted coconut oil
• 1/3 cup plain Greek yogurt (or dairy-free yogurt)
• 1/3 cup maple syrup or honey
• 1 teaspoon vanilla extract
• 3/4 cup oat bran
• 3/4 cup old-fashioned rolled oats
• 1 cup white whole wheat flour (or whole wheat pastry flour)
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/4 teaspoon fine sea salt
• Optional: 1/2 cup chopped walnuts

Instructions:

1. Preheat oven to 350°F (175°C). Line a 12-cup muffin pan with liners.
2. In a large bowl, whisk bananas, eggs, oil, yogurt, syrup, and vanilla until smooth.
3. In another bowl, combine oat bran, oats, flour, baking powder, baking soda, cinnamon, and salt.
4. Fold dry ingredients into wet until just combined. Stir in walnuts if using.
5. Divide batter evenly into cups. Bake 18–22 minutes, until a toothpick comes out clean.
6. Cool 5 minutes in the pan, then transfer to a rack.

Serve warm with a smear of almond butter. For extra fiber, swap half the flour for ground flaxseed. These freeze beautifully—wrap individually and reheat as needed.

2. Double-Chocolate Banana Oat Muffins With Chia Crunch

Chocolate for breakfast? Absolutely. Cocoa plus dark chocolate chips make these feel indulgent while chia seeds and oats bring serious staying power. Great for kids and chocoholics alike.

Ingredients:

• 1 1/4 cups mashed ripe bananas
• 2 eggs
• 1/3 cup avocado oil or melted butter
• 1/2 cup milk (dairy or almond), room temperature
• 1/3 cup coconut sugar or brown sugar
• 1 teaspoon vanilla extract
• 1 cup white whole wheat flour
• 3/4 cup rolled oats
• 1/4 cup chia seeds
• 1/3 cup unsweetened cocoa powder
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup dark chocolate chips

Instructions:

1. Heat oven to 350°F (175°C). Line a muffin pan with 12 liners.
2. Whisk bananas, eggs, oil, milk, sugar, and vanilla until combined.
3. In another bowl, mix flour, oats, chia, cocoa, baking powder, baking soda, and salt.
4. Fold dry into wet. Stir in chocolate chips.
5. Scoop into liners. Bake 18–20 minutes, until set.
6. Cool completely for the best texture.

Sprinkle a few extra chia seeds on top before baking for crunch. Want it dairy-free? Use plant milk and dairy-free chips. These pair perfectly with cold brew, just saying.

3. Peanut Butter Banana Protein Muffins With Oat Fiber

If you need a muffin that works as a mini meal, this one’s it. Natural peanut butter, oats, and a scoop of protein keep you fueled for hours. It’s sweet, nutty, and ridiculously satisfying.

Ingredients:

• 1 cup mashed ripe bananas
• 2 large eggs
• 1/2 cup natural peanut butter (stirred)
• 1/3 cup maple syrup
• 1/2 cup plain Greek yogurt
• 1 teaspoon vanilla extract
• 1 cup rolled oats
• 1/2 cup oat flour (or finely ground oats)
• 1/4 cup ground flaxseed
• 1/4 cup unflavored or vanilla whey or plant protein powder
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• Optional: 1/3 cup mini chocolate chips

Instructions:

1. Preheat to 350°F (175°C). Line a muffin tin with 12 liners.
2. Whisk bananas, eggs, peanut butter, syrup, yogurt, and vanilla until smooth.
3. Stir in oats, oat flour, flaxseed, protein powder, baking powder, baking soda, and salt until just combined.
4. Fold in mini chips if using. Portion into cups.
5. Bake 17–20 minutes, until the tops spring back.
6. Cool before removing from the pan.

Swap peanut butter for almond butter if you like. For extra crunch, top with chopped peanuts pre-bake. These are great post-gym with a piece of fruit.

4. Blueberry Banana Bran Muffins With Lemon Zest

Bright, juicy, and slightly tangy—these muffins taste like sunshine. Wheat bran adds hearty fiber while lemon zest makes the flavors pop. They’re ideal for spring mornings or weekend brunch.

Ingredients:

• 1 cup mashed ripe bananas
• 1/2 cup buttermilk (or 1/2 cup milk + 1 teaspoon vinegar)
• 1/3 cup avocado oil
• 1/3 cup honey
• 1 egg
• 1 teaspoon vanilla extract
• 1 tablespoon lemon zest
• 3/4 cup wheat bran
• 1 cup white whole wheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup fresh or frozen blueberries (do not thaw)

Instructions:

1. Heat oven to 350°F (175°C). Line a 12-cup muffin pan.
2. Whisk bananas, buttermilk, oil, honey, egg, vanilla, and lemon zest.
3. Stir in wheat bran, flour, baking powder, baking soda, and salt until just combined.
4. Fold in blueberries gently.
5. Fill cups to the top. Bake 18–22 minutes, until golden.
6. Cool 10 minutes before serving.

Dust with a tiny bit of lemon sugar if you’re feeling fancy. You can sub wheat bran with oat bran. Frozen wild blueberries work like a charm and won’t sink.

5. Morning Glory Banana Muffins With Carrot, Coconut, And Raisins

Think banana bread meets carrot cake. These muffins are packed with texture—carrots, shredded coconut, raisins, and walnuts—plus whole grains and flaxseed. They’re cozy, spiced, and perfect for busy weekday mornings.

Ingredients:

• 1 cup mashed ripe bananas
• 2 large eggs
• 1/3 cup melted coconut oil
• 1/3 cup maple syrup
• 1/3 cup applesauce (unsweetened)
• 1 teaspoon vanilla
• 1 1/4 cups white whole wheat flour
• 1/2 cup rolled oats
• 1/4 cup ground flaxseed
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 1/2 teaspoons ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon salt
• 1 cup finely grated carrot (about 2 medium)
• 1/3 cup raisins
• 1/3 cup chopped walnuts or pecans
• 1/3 cup unsweetened shredded coconut

Instructions:

1. Preheat oven to 350°F (175°C). Line a 12-cup muffin tin.
2. Whisk bananas, eggs, oil, syrup, applesauce, and vanilla.
3. In another bowl, combine flour, oats, flaxseed, baking powder, baking soda, spices, and salt.
4. Mix dry into wet. Fold in carrot, raisins, nuts, and coconut.
5. Portion batter into cups. Bake 20–23 minutes, until set.
6. Cool on a rack. Try not to eat three at once (no promises).

Swap raisins for chopped dates or dried cranberries. Add orange zest for a citrusy twist. These are stellar with a dollop of Greek yogurt.

6. Banana Buckwheat Muffins With Toasted Almonds

Gluten-free without trying too hard, thanks to nutty buckwheat flour. These muffins are hearty, earthy, and lightly sweet—amazing with coffee. The toasted almonds on top add crunch and satisfaction.

Ingredients:

• 1 cup mashed ripe bananas
• 2 large eggs
• 1/3 cup olive oil
• 1/3 cup maple syrup
• 1/2 cup plain yogurt (dairy or coconut)
• 1 teaspoon vanilla extract
• 1 cup buckwheat flour
• 1/2 cup almond flour
• 1/4 cup ground flaxseed
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/3 cup sliced almonds, plus extra for topping

Instructions:

1. Oven to 350°F (175°C). Line a 12-cup muffin tin.
2. Whisk bananas, eggs, oil, syrup, yogurt, and vanilla.
3. Combine buckwheat flour, almond flour, flaxseed, baking powder, baking soda, cinnamon, and salt.
4. Fold dry into wet; stir in sliced almonds.
5. Fill cups and sprinkle extra almonds on top.
6. Bake 18–21 minutes, until a toothpick comes out mostly clean.

For extra fiber, add 2 tablespoons hemp seeds. Keep these in an airtight container; the flavor deepens by day two. Drizzle with honey if you like it sweeter.

7. Banana Apple Cinnamon Oat Muffins With Streusel Top

Cozy fall vibes in muffin form. You get juicy apple bits, warming cinnamon, and a crunchy oat streusel on top. It’s basically pie you can eat for breakfast—no judgment.

Ingredients:

Batter:

• 1 cup mashed ripe bananas
• 2 eggs
• 1/3 cup melted butter or coconut oil
• 1/3 cup brown sugar
• 1/3 cup milk
• 1 teaspoon vanilla
• 1 cup white whole wheat flour
• 3/4 cup rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 1 cup finely diced apple (Honeycrisp or Granny Smith)

Streusel:

• 1/3 cup rolled oats
• 2 tablespoons flour
• 2 tablespoons brown sugar
• 1/2 teaspoon cinnamon
• 2 tablespoons cold butter, diced (or coconut oil)

Instructions:

1. Heat oven to 350°F (175°C). Line a muffin tin with 12 liners.
2. Whisk bananas, eggs, butter, sugar, milk, and vanilla.
3. Stir in flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt. Fold in apple.
4. Mix streusel ingredients with your fingers until crumbly.
5. Fill cups, top with streusel, and bake 20–23 minutes.
6. Cool 10 minutes before devouring.

Add chopped pecans to the streusel for extra crunch. If you like it less sweet, reduce brown sugar by 1–2 tablespoons. A swipe of salted butter is elite here.

8. Savory Banana Cheddar Oat Muffins With Jalapeño

Yes, savory banana! The ripe banana lends moisture and a subtle sweetness that plays perfectly with sharp cheddar and a gentle jalapeño kick. These are amazing with chili or eggs.

Ingredients:

• 3/4 cup mashed ripe bananas (not overly sweet)
• 2 eggs
• 1/4 cup olive oil
• 1/2 cup plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1 cup rolled oats
• 3/4 cup white whole wheat flour
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 cup shredded sharp cheddar
• 1 small jalapeño, seeded and minced
• 2 tablespoons chopped chives

Instructions:

1. Preheat oven to 375°F (190°C). Line or grease 12 muffin cups.
2. Whisk bananas, eggs, oil, yogurt, Dijon, onion powder, and garlic powder.
3. Stir in oats, flour, baking powder, and salt until just combined.
4. Fold in cheddar, jalapeño, and chives.
5. Divide batter and bake 16–19 minutes, until golden and set.
6. Cool slightly; serve warm.

Want it milder? Skip the jalapeño or use canned mild green chiles. Add crumbled cooked bacon for a brunch party muffin. These are killer with a bowl of tomato soup.

9. Vegan Banana Oatmeal Muffins With Flax And Dates

No eggs, no dairy, all flavor. These are soft, naturally sweet, and loaded with fiber from oats, flax, and chewy dates. Perfect for vegan pals or anyone who wants a plant-powered breakfast.

Ingredients:

• 1 1/4 cups mashed ripe bananas
• 1/2 cup unsweetened almond milk
• 1/3 cup avocado oil or melted coconut oil
• 1/3 cup maple syrup
• 2 teaspoons vanilla extract
• 2 tablespoons ground flaxseed + 2 tablespoons water
• 1 1/4 cups rolled oats
• 3/4 cup whole wheat pastry flour (or spelt flour)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/2 cup chopped Medjool dates (pitted)
• Optional: 1/4 cup pumpkin seeds

Instructions:

1. Heat oven to 350°F (175°C). Line 12 muffin cups.
2. Stir flaxseed with water and let thicken 5 minutes.
3. Whisk bananas, almond milk, oil, maple, vanilla, and flax mixture.
4. In a bowl, combine oats, flour, baking powder, baking soda, cinnamon, and salt.
5. Fold dry into wet. Stir in dates and pumpkin seeds if using.
6. Bake 18–22 minutes, until set in the center.

For nut-free schools, these are perfect as-is. Add orange zest or swap dates for chopped dried figs. They make excellent pre-hike fuel.

10. High-Fiber Banana Caramelized Oat Muffins With Pecan Crunch

When you want a treat that still keeps you full, this is the move. Quick “caramelized” oats bring a toasty depth, and pecans add satisfying crunch. It’s like dessert met breakfast and decided to be wholesome.

Ingredients:

Caramelized oats:

• 1 tablespoon butter or coconut oil
• 3/4 cup rolled oats
• 1 tablespoon maple syrup
• Pinch of salt

Batter:

• 1 cup mashed ripe bananas
• 2 large eggs
• 1/3 cup olive oil
• 1/3 cup brown sugar or coconut sugar
• 1/2 cup kefir or buttermilk
• 1 teaspoon vanilla
• 1 cup white whole wheat flour
• 1/4 cup oat bran
• 1/4 cup ground flaxseed
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/2 cup chopped pecans, plus extra for topping

Instructions:

1. Preheat oven to 350°F (175°C). Line a 12-cup muffin pan.
2. Make caramelized oats: Heat butter in a skillet over medium. Add oats, maple, and a pinch of salt; cook 3–4 minutes, stirring, until lightly toasted and sticky. Cool.
3. Whisk bananas, eggs, oil, sugar, kefir, and vanilla.
4. Stir in flour, oat bran, flaxseed, baking powder, baking soda, cinnamon, and salt.
5. Fold in cooled caramelized oats and pecans.
6. Divide into cups; sprinkle extra pecans. Bake 18–21 minutes.
7. Cool before biting in—they’re hot sugar bombs fresh from the oven.

Drizzle with a little warm almond butter for peak breakfast bliss. You can swap pecans for sunflower seeds to make it nut-free. These are dangerously good with a latte, trust me.

How To Maximize Fiber And Fullness

Quick tips to keep your muffins truly filling:

• Add seeds: 1–2 tablespoons ground flaxseed or chia per batch.
• Choose whole grain flours: white whole wheat, spelt, buckwheat, or oat flour.
• Balance with protein: Greek yogurt, milk, or a small scoop of protein powder.
• Don’t over-sweeten: let ripe bananas do the heavy lifting for sweetness.

Storage And Meal Prep

• Counter: 2 days in an airtight container.
• Fridge: up to 5 days; reheat 10–15 seconds in the microwave.
• Freezer: wrap individually and freeze up to 3 months.

Reheat from frozen in a 300°F (150°C) oven for 8–10 minutes or microwave 30–45 seconds. Add a smear of nut butter or a side of fruit to round out breakfast.

Ready to bake? Pick one, preheat the oven, and let those bananas do the heavy lifting. You’ll have a week of grab-and-go breakfasts that actually keep you full—and taste amazing. Seriously, you’ve got this.