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–+ servings
Healthy oatmeal muffins stacked for a nutritious budget friendly breakfast idea.

High Fiber Muffins (Oil-Free Oatmeal Breakfast)

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12 muffins
Author: Nico Pallotta

  • 3 large ripe bananas or 1 cup / 250 g apple sauce
  • 1 large egg
  • ½ cup (120 g) Greek yogurt sub regular yogurt or non-dairy yogurt
  • ¼ cup (85 g) honey sub maple syrup or 1/2 cup to 1 cup sugar
  • 1½ teaspoons vanilla extract
  • 3 tablespoons chia seeds + 4 tablespoons of water

Dry Ingredients

  • 1 cup (120 g) rolled oats
  • 1 cup (160 g) whole wheat flour or all-purpose flour
  • 1½ teaspoons cinnamon
  • 2½ teaspoons (10 g) baking powder
  • ½ teaspoon baking soda
  • 1 pinch salt

  • Prep & Make Chia Gel: Preheat oven to 375°F (190°C) and line a 12-cup muffin pan with lightly sprayed liners.
    In a small bowl, mix 3 tablespoons chia seeds with 4 tablespoons of water and let sit until gelled (1 minute).
    Step 1 Mixing chia seeds and water to make a chia gel.
  • Mix the Wet Ingredients: In a large bowl, mash 3 large ripe bananas, then whisk in 1 large egg, ½ cup Greek yogurt, ¼ cup honey, 1½ teaspoons vanilla extract, and the chia gel until smooth.
    Step 2 Mixing wet ingredients for healthy oatmeal muffins in a large bowl.
  • Add the Dry Ingredients: Stir in 1 cup rolled oats, 1 cup whole wheat flour, 1½ teaspoons cinnamon, 2½ teaspoons baking powder, ½ teaspoon baking soda, and 1 pinch salt until just combined — don’t overmix.
    Step 3 Adding dry ingredients to create a tender whole wheat muffin batter.
  • Fill & Bake: Divide batter evenly into the muffin cups and bake for 20–25 minutes, or until a toothpick comes out mostly dry.
    Step 4 Muffins cooling in a pan before transferring them to cooling rack.
  • Cool: Let muffins sit in the pan for 5 minutes, then transfer to a rack to cool completely. Once they’re completely cold, slip them into a plastic bag — by the next day, they’ll peel away from the liners much more cleanly.
    Step 5 Finished muffins on a marble cutting board served for a healthy breakfast.
Substitutions
  • Bananas → Unsweetened applesauce.
  • Egg → Sub 3 tablespoons flour for an egg-free batter that still rises.
  • Greek yogurt → Regular yogurt, non-dairy yogurt, low-fat Greek yogurt, or Skyr.
  • Honey / Maple syrup → Agave syrup, sugar-free sweetener, or regular sugar (½ cup to 1 cup).
  • Vanilla extract → Almond extract, lemon zest, or orange zest.
  • Chia seeds → Ground flaxseeds (similar thickening + fiber).
  • Rolled oats → Quick oats.
  • Whole wheat flour → All-purpose flour, spelt flour, or a 1:1 gluten-free blend.
  • Cinnamon → Pumpkin spice or cardamom.
 
Tips
  • Don’t overmix: Keeps the crumb soft and tender.
  • Use very ripe bananas: They add extra sweetness and moisture, especially in oil-free muffins.
  • Let the chia gel thicken: Give it a few minutes so it binds the batter properly.
  • Lightly spray the liners: Prevents sticking in oil-free recipes.
  • Fill cups evenly: Ensures even baking and uniform muffins.
  • Check for doneness early: Start at 20 minutes to avoid dry whole-wheat muffins.
  • Cool completely before removing: Oil-free muffins release cleanly once fully cooled.
  • Store: A sealed bag softens liners for effortless peeling— 3 days at room temp, 5 days in the fridge, 3 months in the freezer. Reheat in the microwave.
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