If you’re looking for a healthy, delicious, antioxidant-rich, fiber-packed muffin recipe, this is it! These Banana Blueberry Oatmeal Muffins are loaded with fiber: they’ve got rolled oats and flaxmeal to give them a fiber boost. Plus this recipe is made with whole wheat flour, low in added sugars, AND freezer-friendly. These are the perfect muffins to whip up when you have browning bananas on your counter.
I love making a batch of these muffins and storing them in the freezer to have on hand when hunger strikes. I typically warm them in the microwave for 30-60 seconds and enjoy them with a glass of soy beverage or fruit for a nourishing snack. They pair well with a glass of milk or warm cup of tea. You can also spread nut butter on a warm muffin (you won’t regret it!). I hope you enjoy these muffins as much as I do!
I will say these muffins are not very sweet so if you like your muffins sweeter, use ½ cup maple syrup (or honey) instead of ¼ cup. This recipe has a delicious crumb topping which you can omit if you are short for time or simply don’t want it.
To make these banana blueberry oatmeal muffins vegan, make 2 “flax eggs” by mixing 5 tbsp water and 2 tbsp flaxmeal and letting it sit for a few minutes before adding to batter. You can also make them gluten-free by substituting a gluten-free flour blend. I haven’t tried this myself but I don’t see why it wouldn’t work out.
How Can I Store Banana Blueberry Oatmeal Muffins?
You can store these banana blueberry oatmeal muffins in the fridge for 3-4 days, at room temperature for about 2 days (after that they may get moldy), or in the freezer for 1-3 months.
To make this a meal prep snack, I recommend making a double batch and storing in the freezer to have on hand when hunger strikes or when you’re too tired to cook. Store muffins in a large freezer-friendly container or a few smaller containers.
Why Is This Recipe Autism-Friendly?
Carbohydrate-rich snacks, such as muffins, tend to be a hit among autistic folks because of the familiar, dry texture (obviously not everyone who’s autistic likes muffins). If muffins are a food that someone with ASD is already familiar with, then why not try experimenting with adding more fiber (for example, oats, flaxmeal, or chia seeds) to them?
The extra fiber in this recipe makes it great for those dealing with constipation as it will help bulk up stool. Remember to drink water or fluids with the extra fiber to help the fiber pass through.
The hope is that they won’t even notice the difference and will enjoy these fiber-packed muffins just like any other muffins. Feel free to omit the blueberries and sub for chocolate chips if the mushy texture of the blueberries is off putting.
I recommend this recipe often to my clients who are autistic kids or teens dealing with constipation.
To ease your kiddo into the new and possibly unfamiliar ingredients (whole wheat flour, oats, flaxmeal) in this recipe, start small. For example, you can use half whole wheat flour and half white flour or you can start with ⅓ cup oats and slowly build up from there until you reach the desired amount (same with the flaxmeal). There is lots of room for flexibility with this recipe!
What Are Some Benefits of Banana Blueberry Oatmeal Muffins for Disabled People?
These muffins are great for people dealing with constipation in general or from neurogenic bowel (such as those with paralysis from spina bifida, spinal cord injury, or multiple sclerosis) who need the extra fiber boost in their diet.
Banana blueberry oatmeal muffins are also an excellent meal prep snack and ideal for people who tend to feel fatigued or have low energy levels to avoid having to cook everyday. They’re also excellent to bring with you when you’re on the run as they can stay at room temperature.
These Banana Blueberry Oatmeal Muffins are:
- High in fiber (from oats, flaxmeal, and whole wheat flour)
- Made with whole wheat flour
- Packed with antioxidants from the blueberries
- Sweetened with maple syrup and low in added sugars
- Great for meal prep
- Easy and quick to make
- Freezer friendly
- Ready in 30 minutes!
- Can be made vegan or gluten free
- A delicious, nutrient dense snack (also good as a pre-workout snack)
Here is a list of things that you might need to make this at home:
Banana Blueberry Oatmeal Muffins
Equipment
- Oven temperature: 350F
Ingredients
- 2 large bananas, mashed (or 3 smaller bananas)
- 2 eggs (for a vegan version, make 2 flax “eggs” by mixing 5 tbsp water and 2 tbsp flaxmeal and letting it sit for a few minutes before adding to batter)
- 1/3 cup maple syrup (for a sweeter version, use ½ cup maple syrup; can also sub for honey)
- 1/4 cup oil (I used avocado oil but you can use sunflower, canola, or coconut oil)
- 1/3 cup milk of choice (I used a nondairy oat beverage but any will work)
- 1 tsp baking soda
- 1 tbsp vanilla extract
- 2 tsp ground cinnamon
- 1 cup whole wheat flour (sub gluten-free flour blend for gluten free version)
- 1/3 cup flaxmeal
- 1 cup rolled oats
- 1.5 cups frozen blueberrues (fresh will work too)
- 1/3 cup chopped walnuts or chocolate chips (optional add-ins)
Crumb Topping (optional)
- 1 tbsp oil of choice
- 1 tbsp milk or nondairy equivalent
- 1 tbsp brown sugar
- 2 tbsp whole wheat flour (sub gluten-free if you'd like)
- 2 tbsp rolled oats
- Pinch of ground cinnamon
Instructions
- Preheat the oven to 350F and line a muffin tin with muffin liners (or oil the tin).
- Mash bananas in a large bowl. Crack eggs in a separate small bowl and mix together before adding to the large bowl. (Note: If making a vegan version, prepare your flax “eggs” and let sit in a small bowl for 3-5 minutes before adding to the bowl.)
- Add in the maple syrup, oil, and milk. Stir well.
- Mix in the baking soda, vanilla, ground cinnamon, flour, flaxmeal, and oats.
- Slowly fold in the blueberries. Don’t stir too much because the batter may turn blue but just enough to have them evenly spread throughout the batter.
- Stir in your walnuts or chocolate chips, if using.
- Spoon the batter evenly into the muffin tin. This recipe makes 12 large muffins (the muffin liners will be filled to the top) or about 16 regular-sized muffins, in which case you will need a second muffin tin.
- In a small bowl, mix together all the ingredients for the crumb topping. Place about 1-2 tsp of topping on each muffin.
- Bake in the oven for 22-25 minutes (I baked mine for 23 minutes). If making smaller muffins then you may need to bake for less. Insert a toothpick at the end to check that it comes out clean (which means they are properly baked).
- Let muffins cool and enjoy! Store at room temperature for about 2 days, in the fridge for up to 4 days, or in the freezer for 3 months.
Note: The above nutrition information includes the optional ingredients in the recipe
Nutrition facts are provided for Google for SEO purposes only. There is no right or wrong serving size and I do not preach counting calories. You get to decide how much you want to eat.
Want more muffin recipes? Check out these raspberry oatmeal muffins and oatmeal banana muffins.
If you’re looking for more recipes with oats, try these double chocolate cranberry cookies, or protein overnight oats.
TL;DR
These Banana Blueberry Oatmeal Muffins are a healthy, high-fiber, antioxidant-rich snack made with whole wheat flour, oats, and flaxmeal. They’re lightly sweetened, freezer-friendly, and easy to customize (vegan or gluten-free included!). Their fiber content makes them helpful for constipation, including neurogenic bowel, and they’re a great meal prep option for people with limited energy or executive functioning capacity. Perfect for breakfast, snacks, or on-the-go fuel.
Frequently Asked Questions (FAQ)
Yes! They’re made with whole wheat flour, flaxmeal, rolled oats, and blueberries, providing fiber, healthy fats, and antioxidants while keeping added sugars low. They’re nutrient-dense and satisfying as a snack or pre-workout bite.
Absolutely. Replace the eggs with two “flax eggs” (flaxmeal + water). All other ingredients can easily be swapped with vegan-friendly options.
Yes. Use a gluten-free flour blend in place of whole wheat flour. The oats should be certified gluten-free if needed.
Definitely. If the texture is a challenge (common among autistic folks), swap blueberries for chocolate chips, nuts, or omit entirely.
They are lightly sweet. If you prefer sweeter muffins, increase the maple syrup to ½ cup or use honey instead.
Room temp: ~2 days
Fridge: 3-4 days
Freezer: 1-3 months
They freeze exceptionally well, making them great for meal prep.
Yes! The oats, flaxmeal, and whole wheat flour add a significant fiber boost. Just remember to drink fluids alongside fiber to avoid worsening constipation.
Absolutely. They’re easy to prep, freeze well, and are perfect for people experiencing fatigue, neurogenic bowel, or who benefit from simple, ready-to-grab snacks.
If muffins are already a preferred food, this recipe is a great way to gently increase fiber without drastic changes. You can also ease into the ingredients by reducing the amount of oats/whole wheat flour/flaxmeal and increasing gradually.
Yes! Make a double batch, freeze them, and reheat for a quick, nourishing snack. Many of my neurodivergent clients find frozen muffins to be a reliable, low-effort snack option.
About Jackie
Jackie is a Toronto-based Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice and blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.