High Protein Banana Muffins
We all know how much protein matters for strength, metabolism, and energy - but that doesn’t mean we suddenly stop craving banana bread or sweets when we’re on a healthier journey! The secret is finding ways to enjoy those favourite treats while still hitting your protein goals. That’s where these high-protein banana muffins come in.
Why Protein Matters:
Protein becomes even more important as we age. It helps us maintain lean muscle, manage weight, and support hormone health. For women over 40, aiming for 1.2–1.6 g of protein per kilogram of bodyweight each day is recommended to stay strong, healthy, and energised.
Breaking the Guilt Cycle:
It’s easy to feel guilty when reaching for something sweet, especially when metabolism and hormones seem to be shifting against us. But food should never be about shame or deprivation. With a few smart swaps, you can turn a classic banana muffin into a nourishing, protein-packed snack that supports your goals without sacrificing taste.
Guilt-Free Indulgence:
By using high-protein yoghurt, a quality protein powder, and low-GI sweetener, these muffins deliver the same comfort and sweetness you’d expect - but with 10 g of protein in every half-muffin serve. Perfect as a mid-morning snack, post-training refuel, or even with a coffee in the afternoon.
Em’s High Protein Perform Banana Muffins
Makes: 6 large muffins (serving size = ½ muffin = 12 serves)
Ingredients
Dry
1 cup (96 g) almond flour
1 cup (120 g) gluten free self-raising flour
1 tsp baking powder
½ cup (50 g) walnuts, chopped
½ cup Natvia
50 g Coles Perform Elite Plant High Protein Powder, Vanilla
Pinch of salt
Wet
3 medium overripe bananas (300 g), mashed
2 large eggs
250 g Coles Perform High Protein Greek Yoghurt
1 tsp vanilla extract
What You Need To Do
Preheat oven to 180°C (fan forced). Grease or line a 6-hole large muffin tin.
In a large bowl, combine almond flour, self-raising flour, baking powder, walnuts, Natvia, protein powder, and salt.
In a separate bowl, mash the bananas and whisk in eggs, yoghurt, and vanilla until smooth.
Pour the wet mixture into the dry ingredients and fold gently until just combined - do not overmix.
Spoon evenly into the muffin tin.
Bake 35-45 minutes, or until a skewer comes out clean.
Cool for 10 minutes in the tin, then transfer to a wire rack.
Nutrition
Per ½ muffin (1 of 12): ~175 kcal • 10 g protein • ~17 g carbs • ~8.5 g fat
Per whole muffin (1 of 6): ~350 kcal • ~20 g protein • ~34 g carbs • ~17 g fat
These muffins prove you don’t have to choose between health and indulgence. They’re naturally sweet, high in protein, and perfect for those moments you want a treat that also supports your body.
Prioritising protein doesn’t mean giving up your favourites. By making smart swaps like these, you can enjoy the foods you love and still fuel your body the way it deserves. Bake up a batch this week, and enjoy the perfect balance of sweet and strong.
Want more recipes like this? Grab my protein recipe pack with 50 high-protein recipes designed for women over 40 who want to eat well and feel amazing!