Recipe Challenge: VLCD Banana Oat Muffins

A VLCD-friendly muffin to add to your portable breakfast repertoire!

Have 2 muffins + ½ tbsp nut butter or one egg (184 calories + ~50 calories for the nut butter or 80 calories for one egg) for some protein and/or healthy fat to create a balanced meal. Here’s the quick, easy recipe that will be a new go-to for those weekday mornings.

Makes 9-10 muffins


  • 1 1/2 cups rolled oats
  • 2 ripe bananas, mashed
  • 1 egg
  • 1 tbsp ground flaxseed
  • 1 tbsp chia seeds
  • ¼ cup unsweetened vanilla almond milk
  • 1 tsp baking soda
  • 1 tsp vanilla extract
  • ⅛ tsp salt
  • ½ tsp cinnamon
  • ¼ tsp nutmeg


  1. Preheat the oven to 325 degrees F. Coat a standard muffin tin with nonstick spray or use paper liners.
  2. In a large bowl beat together mashed banana, egg, almond milk, baking soda, vanilla, salt, cinnamon and nutmeg.
  3. Add 1 cup rolled oats, chia and flaxseed to a food processor or high-speed blender. Process into a powder.
  4. Fold oat/chia/flaxseed mixture plus additional ½ cup unprocessed oats into wet ingredient mixture. Stir until just combined, but don’t overmix.
  5. Pour batter into muffin tin, filling until ~⅔ way to the top. Bake for 22-25 minutes, until the tops of the muffins are set and a toothpick inserted in the center comes out clean. Allow the muffins cool in the pan for 10 minutes. Remove from the pan and enjoy!

Nutrition for 2 muffins: 184 calories, 30g carbohydrate, 6g fiber, 5g fat, 6g protein, 6g sugar (0g added sugar)

Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on email

Interested in learning more about Enara?

We believe that obesity is a treatable health condition just like diabetes or high blood pressure. Read more about the science behind our program here.

Enara personalizes a plan just for you based on your diet, hormones, sleep patterns, and mood. Ready to get started? Sign up now.

Testing Locations

California | 3050 S Delaware St, Suite 130, San Mateo 94403

Texas | 6155 Sports Village Rd Suite 200, Frisco, TX 75033

Illinois | 16501 106th Court
Orland Park, Illinois 60467

©2020 Enara Health, Inc. All rights reserved.