High Fiber Vegan Oatmeal Banana Muffins

4 Banana chocolate chip oat muffins on a plate
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If you’re looking for a healthy, delicious banana muffin recipe, this is it! This version is loaded with fibre: it’s got rolled oats and flaxmeal to give it a fibre boost. Plus it’s made with whole wheat flour, low in added sugars, AND vegan! These High Fiber Vegan Oatmeal Banana Muffins are great for people dealing with constipation or neurogenic bowel (such as those with paralysis from spina bifida, spinal cord injury, or multiple sclerosis) who need the extra fibre boost in their diet. 

I love making a batch of these muffins and storing them in the freezer (in a freezer-safe container like this one) to have on hand when hunger strikes. I typically warm them in the microwave for 30-60 seconds and spread some nut butter on them with a glass of soy beverage for a nourishing snack. I hope you enjoy these muffins as much as I do!

A hand is holding a High Fiber Vegan Oatmeal Banana Muffin

How to Store Vegan Oatmeal Banana Muffins

You can store these vegan oatmeal banana muffins in the fridge for 3-4 days, at room temperature for about 2-3 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 This Recipe is 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 folks dealing with constipation as it will help bulk up stool. Remember to drink water or fluids with the extra fiber to help the stools 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.

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!

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Benefits of Vegan Oatmeal Banana Muffins for Disabled Folks

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 fibre boost in their diet.

Vegan Oatmeal Banana 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. 

A pan of Vegan Oatmeal Banana Muffins

These Vegan Oatmeal Banana Muffins Are…

  • High in fibre (from oats and flaxmeal)
  • Made with whole wheat flour
  • Sweetened with maple syrup
  • Vegan
  • Great for meal prep
  • Easy and quick to make
  • Ready in 30 minutes!
  • A delicious, nutrient dense snack (also good as a pre-workout snack)

For this recipe, you’ll need a muffin pan, muffin liners, mixing bowl, mixing spoon, measuring spoons, and measuring cups.

A pan of Vegan Oatmeal Banana Muffins

Vegan Oatmeal Banana Muffins

Jackie Silver MHSc, RDJackie Silver MHSc, RD
Prep Time 15 mins
Bake Time 25 mins
Total Time 40 mins
Course Dessert
Cuisine Vegan
Servings 12 muffins

Ingredients
  

  • 2 Flax "eggs" (5 tbsp water + 2 tbsp flaxmeal)
  • 2 large bananas, mashed (or 3 smaller bananas)
  • 1/2 cup maple syrup
  • 1/4 cup oil (such as coconut oil, sunflower oil, avocado oil, etc.)
  • 1/2 cup milk of choice (such as almond beverage, soy beverage, etc.)
  • 1 tsp baking soda
  • 1 tbsp vanilla extract
  • 1.5 tsp ground cinnamon
  • 1/2 cup rolled oats
  • 1.5 cups whole wheat flour
  • 1/3 cup flaxmeal
  • 1/2-3/4 cup mix-ins (walnuts, chocolate chips)

Instructions
 

  • Preheat the oven to 325F. Place muffin liners in your muffin tin. Or you can spray the tin.
  • Start with the flax “eggs”. Place the 5 tbsp water and 2 tbsp flaxmeal into a large bowl and mix together. Let sit for about 5 minutes.
  • Mash the bananas in a separate bowl (or mash them directly in the large bowl after the flax eggs have rested for 5 minutes). If mashed in a separate bowl, add them to the large bowl.
  • Now mix in the maple syrup, oil, and milk.
  • Mix in the baking soda, vanilla extract, cinnamon, oats, and whole wheat flour. Stir it well until combined. Then add the flaxmeal until mixed well together.
  • Add the mix-ins: walnuts, chocolate chips, etc.
  • Divide the batter evenly into the muffin liners. Recipe makes 12 large muffins or about 15 smaller muffins. If you want you can sprinkle some extra oats and/or chocolate chips on top.
  • Bake in oven for roughly 22-25 minutes depending on how hot your oven is. Insert a toothpick at the end to check that they are properly baked (toothpick should come out clean).
  • Let muffins cool and enjoy.
  • You can store them at room temperature for about 2 days, in the fridge for up to 4 days, and in the freezer for a month.

Notes

Recipe modified from Cookie and Kate:
https://cookieandkate.com/healthy-banana-muffins-recipe/
Keyword banana, fiber, healthy snack, meal prep, muffin, oats, plant based, vegan, whole grain
A pan of Vegan Oatmeal Banana Muffins

Make sure to send me a DM on Instagram if you make these Vegan Oatmeal Banana Muffins at home, and be sure to try my High Protein Chocolate Berry Smoothie next!

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