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by Elad Guberman on July 20, 2021


his delicious hearty and healthy breakfast meal is perfect when you are on the go or need a quick snack. You can make a batch when you have time and keep them in the fridge or freezer to pull out when you need it. Oats have a low glycemic index and are high in fiber making them heart-healthy due to their soluble fiber content and ability to lower cholesterol. According to Healthline, oats can also help regulate blood sugar levels as they are less likely to cause spikes or dips in your blood sugar levels. 


Prep Time: 15 mins

Bake Time: 25 mins

Difficulty: Easy

Servings: 6


Nutrition (per serving)

  • Energy: 176 calories
  • Protein: 5.2g
  • Carbohydrates: 26.4g
  • Dietary fiber: 3.1g
  • Sugars: 10.5g
  • Fat: 6.2g
  • Saturated fat: 1.2g



  • 1 ½ cups rolled oats
  • ¾ cup low-fat milk
  • 1 banana (ripened)
  • 1 packed tbs brown sugar
  • 1 large egg (lightly beaten)
  • ½ tsp baking powder
  • ½ tsp ground cinnamon
  • ½ tsp vanilla extract
  • Pinch of salt
  • ¼ cup toasted chopped pecans (or nut of your choice)



  1. Grease a muffin tin with cooking spray or butter. Preheat the oven to 190ºC (375ºF).
  2. Mash banana in a medium bowl. In a separate large bowl add the oats, milk, brown sugar, eggs, baking powder, cinnamon, vanilla and salt. Stir to combine.
  3. Add in the mashed banana and stir through, followed by folding in the pecans.
  4. Divide the mixture evenly among the muffin tin and bake for around 20 minutes or until golden brown. 
  5. Once cooked, leave in the pan to cool for 10 minutes and then place on a wire rack to finish cooling.


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