These Blender Banana Muffins are made in counter attack to wrapper-based snacks. My boys are slowly getting back into the routine of after-school and weekend sports. But, I’m also slow in remembering to keep quick + easy grab & go snacks on hand to fuel them up. ⁠And, I’m REALLY tired of finding pirate’s booty and Clif bar wrappers everywhere, BUT the trash can. ⁠

Blender Banana Muffins⁠ | The Short-Cut

The blender banana muffins must be a hit. I made 12 yesterday and as of this morning, 1 remains. The addition of chocolate chips never hurts. ⁠The short-cut in this McDaniel Short-Cut Recipe? Your blender {or food processor!} Literally – all ingredients in the blender, blend, pour and bake. ⁠

Why Hemp Hearts?

Hemp hearts are a good source of insoluble and soluble fiber as well as gamma-linolenic acid (GLA) fats. GLA fats offer a healthy balance of omega-3 and omega-6 fatty acids. These omega fats have strong anti-inflammatory properties and may improve inflammatory diseases. Hemp seeds contain the ideal 3-to-1 ratio of omega-6 to omega-3 fatty acids; considered optimal for heart and brain health. Most fats eaten in our Western diet contain more omega-6 fatty acids (like vegetable oil) and not nearly enough omega-3 fatty acids (such as salmon and other wild-caught, cold-water fish).

An Ideal Recovery Snack

In addition to the energy-providing carbs from the banana and the inflammatory fats (perhaps to reduce damage), the plain Greek yogurt also offers a source of protein.  And, of course, bonus points parents, you won’t have to nag them to PICK UP THEIR you know what!

Check out our other Short-Cut Recipes!

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banana muffin with hemp seeds on top

Blender Banana Hemp Heart Muffins


  • Author: Jennifer McDaniel
  • Prep Time: 5 min
  • Cook Time: 15 min
  • Total Time: 20 minutes
  • Yield: 12 muffins 1x

Ingredients

Scale
  • 2 c. oats (rolled or instant)
  • 2 large, ripe bananas
  • 2 large eggs
  • 1 c. plain, non-fat Greek yogurt
  • 3 T. maple syrup
  • 1 1/2 t. baking powder
  • 1/2 t. baking soda
  • 1 t. vanilla extract
  • 1/8 t. salt
  • 3 T. hemp heart seeds + 1 T. for garnish
  • 1/3 c. dark chocolate chips

Instructions

  1. Preheat the oven to 400 degrees F. Lightly grease a 12-cup standard muffin tin or line with paper liners. If using liners, lightly grease them as well. Set aside.
  2. Place all of the ingredients in a blender or the bowl of a food processor fitted with the steel blade: oats, bananas, eggs, Greek yogurt, maple syrup, baking powder, baking soda, vanilla extract, and salt. Blend or process on high, stopping to scrape down and stir the ingredients once or twice as needed, until the batter is smooth and the oats have broken down almost completely, about 3 minutes.
  3. Stir in (by hand) 3 T. hemp heart seeds and chocolate chips.
  4. Divide the batter among the prepared muffin cups, filling each no more than three-quarters of the way to the top. Sprinkle with remaining hemp heart seeds. Bake for 15 minutes, until the tops of the muffins are set and a toothpick inserted in the center comes out clean. Place the pan on a wire rack and let the muffins cool in the pan for 10 minutes.
  5. They will deflate! Remove from the pan and enjoy!

Notes

  • Get creative! Add other mix-ins like pecans, walnuts, dried fruit, etc.
  • Feel free to adjust the maple syrup to your preferred sweetness. If you prefer a sweeter muffin, add more than 2 tbsp.
  • Storage: wrap muffins tightly in plastic and freeze for up to 2 months.

Keywords: blender banana muffins

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.