Peanut Butter Banana Muffins Under 100 Calories – Light, Easy, and Flavor-Packed
These peanut butter banana muffins taste like a treat but sneak in under 100 calories each. They’re soft, lightly sweet, and full of warm, nutty flavor with no fuss. You can mix the batter in one bowl, and they’re ready in about 25 minutes.
Perfect for breakfast meal prep, after-school snacks, or a quick bite with coffee. If you’ve got spotty bananas on the counter, this is the easiest way to turn them into something you’ll actually look forward to eating.
Peanut Butter Banana Muffins Under 100 Calories - Light, Easy, and Flavor-Packed
Ingredients
Method
- Prep the oven and pan: Heat oven to 350°F (175°C). Line a mini muffin pan with liners or lightly coat with nonstick spray. You can also use a standard muffin pan and fill cups about half full.
- Mash the bananas: In a large bowl, mash bananas until mostly smooth. A few small lumps are fine.
- Whisk in wet ingredients: Add powdered peanut butter (or regular peanut butter), Greek yogurt, egg, vanilla, and brown sugar. Whisk until well combined and glossy.
- Add dry ingredients: Sprinkle oats, flour, baking powder, baking soda, and salt over the bowl. Stir gently with a spatula until just combined. If the batter seems too thick, stir in almond milk 1 tablespoon at a time. It should be scoopable, not runny.
- Fold in extras: If using mini chocolate chips or cinnamon, fold them in now. Avoid overmixing.
- Fill the pan: Divide the batter evenly among the cups. For minis, fill nearly to the top. For small standard muffins, fill about halfway.
- Bake: Bake mini muffins for 10–12 minutes or standard small muffins for 14–16 minutes, until the tops spring back and a toothpick comes out clean or with a few moist crumbs.
- Cool: Let muffins cool in the pan for 5 minutes, then move to a wire rack to cool completely. This helps them set and stay tender.
What Makes This Recipe So Good
- Under 100 calories each: You get a satisfying, bakery-style muffin without the sugar crash or calorie overload.
- Simple, everyday ingredients: Ripe bananas, a little peanut butter, oats, and pantry staples. No protein powder or fancy flours required.
- One-bowl, no mixer: Stir, scoop, bake.
Cleanup is quick.
- Moist and tender: Banana keeps the crumb soft, while oats give a bit of hearty texture.
- Freezer-friendly: Make a batch today and freeze for grab-and-go snacks all week.
What You’ll Need
- 2 large very ripe bananas (about 1 cup mashed)
- 1/3 cup powdered peanut butter (like PB2), or 2 tablespoons natural creamy peanut butter
- 1/3 cup plain nonfat Greek yogurt
- 1 large egg
- 1 teaspoon vanilla extract
- 3 tablespoons light brown sugar (or coconut sugar)
- 1/2 cup quick oats (or old-fashioned oats pulsed a few times)
- 1/2 cup white whole wheat flour (or regular whole wheat pastry flour)
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon fine sea salt
- 2 tablespoons unsweetened almond milk (or skim milk), as needed
- Optional add-ins: 2 tablespoons mini chocolate chips, a pinch of cinnamon, or chopped peanuts for a little crunch
Yield: About 12 mini muffins or 9 small standard-size muffins, depending on your pan. For under 100 calories, stick to 12 minis or small portions in a standard pan.
Instructions
- Prep the oven and pan: Heat oven to 350°F (175°C). Line a mini muffin pan with liners or lightly coat with nonstick spray.
You can also use a standard muffin pan and fill cups about half full.
- Mash the bananas: In a large bowl, mash bananas until mostly smooth. A few small lumps are fine.
- Whisk in wet ingredients: Add powdered peanut butter (or regular peanut butter), Greek yogurt, egg, vanilla, and brown sugar. Whisk until well combined and glossy.
- Add dry ingredients: Sprinkle oats, flour, baking powder, baking soda, and salt over the bowl.
Stir gently with a spatula until just combined. If the batter seems too thick, stir in almond milk 1 tablespoon at a time. It should be scoopable, not runny.
- Fold in extras: If using mini chocolate chips or cinnamon, fold them in now.
Avoid overmixing.
- Fill the pan: Divide the batter evenly among the cups. For minis, fill nearly to the top. For small standard muffins, fill about halfway.
- Bake: Bake mini muffins for 10–12 minutes or standard small muffins for 14–16 minutes, until the tops spring back and a toothpick comes out clean or with a few moist crumbs.
- Cool: Let muffins cool in the pan for 5 minutes, then move to a wire rack to cool completely.
This helps them set and stay tender.
How to Store
- Room temperature: Store in an airtight container for up to 2 days. Add a paper towel under and over the muffins to absorb moisture.
- Refrigerator: Keep up to 5 days. Warm in the microwave for 10–15 seconds to refresh.
- Freezer: Freeze on a sheet pan until solid, then transfer to a freezer bag for up to 2 months.
Thaw at room temperature or microwave straight from frozen in 15-second bursts.
Why This is Good for You
- Balanced bite: Banana, oats, and yogurt give you a mix of carbs, protein, and a touch of healthy fat (especially if using natural peanut butter) for steady energy.
- Lower sugar: Ripe bananas bring sweetness, so you only need a small amount of added sugar.
- Whole grains and fiber: Oats and whole wheat flour support digestion and keep you fuller longer.
- Protein boost: Greek yogurt and peanut butter (or powdered peanut butter) add satisfying protein without a heavy calorie load.
What Not to Do
- Don’t overmix: Overworking the batter makes muffins tough. Stop stirring as soon as the flour streaks disappear.
- Don’t skip ripe bananas: Green or just-yellow bananas won’t be sweet enough, and the texture will be dry.
- Don’t overbake: These dry out fast if left too long. Check early, especially with mini muffins.
- Don’t pack the flour: Spoon and level it.
Too much flour leads to dense, rubbery muffins.
- Don’t go heavy on add-ins: Extra chocolate or nuts add calories quickly. Measure if you’re watching the count.
Alternatives
- Dairy-free: Swap Greek yogurt for a thick, unsweetened dairy-free yogurt and use plant-based milk. Check labels to keep sugars low.
- Gluten-free: Use certified gluten-free oats and a 1:1 gluten-free baking flour blend.
Texture will be slightly more tender.
- No added sugar: Skip the brown sugar and add an extra 1/2 banana or 1–2 tablespoons of unsweetened applesauce. Flavor will be less sweet but still pleasant.
- Nut-free: Use powdered sunflower seed butter or tahini. Note that sunflower seeds can react with baking soda and turn green—harmless, just a color change.
- Flavor twists: Add cinnamon, a pinch of nutmeg, or a few dark chocolate mini chips.
A sprinkle of crushed peanuts on top adds crunch with minimal calories if you use a light hand.
FAQ
Are these really under 100 calories?
Yes, when portioned as 12 mini muffins or small standard muffins, each one comes in under 100 calories. Using powdered peanut butter helps keep the count low. If you use regular peanut butter or add lots of chocolate chips, calories can creep up, so stick to the measurements.
Can I use only all-purpose flour?
Yes.
Replace the white whole wheat flour with the same amount of all-purpose flour. The muffins will be a bit lighter in color and slightly more tender, with a similar calorie count.
Can I skip the egg?
You can. Replace the egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons warm water, rested 5 minutes).
The muffins will be a touch denser but still moist.
Do I have to use powdered peanut butter?
No, but it keeps the calories lower. If you choose regular natural peanut butter, use 2 tablespoons and expect a richer flavor and slightly higher calories. You may not need the almond milk in that case, since regular peanut butter adds more moisture.
How do I know they’re done?
Lightly press the top of a muffin.
If it springs back and a toothpick inserted in the center comes out clean or with a few moist crumbs, they’re ready. If the toothpick is wet, give them another minute and check again.
Can I make them in a blender?
Yes. Blend the wet ingredients first, then pulse in the dry just until combined.
Don’t over-blend after adding flour and oats, or the texture can turn gummy.
What if my bananas aren’t ripe?
Roast whole unpeeled bananas on a baking sheet at 325°F (165°C) for 12–15 minutes until blackened, then cool and peel. This concentrates sweetness and softens them for mashing.
How do I keep the tops from sticking?
Use liners or spray the pan well. Let the muffins cool for 5 minutes, then run a thin knife around the edges before lifting them out.
Cooling on a rack helps prevent sogginess.
Final Thoughts
These peanut butter banana muffins check every box: quick, light, and genuinely tasty. They’re sweet enough to feel like a treat but balanced so you can enjoy one any time of day. Keep a batch in the freezer for busy mornings or snack attacks.
With simple ingredients and no-fuss steps, this is a recipe you’ll come back to again and again.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.
