Go Back
–+ servings
Close-up of 100-Calorie Gluten Free Breakfast Muffins

100-Calorie Gluten Free Breakfast Muffins

sam
These soft, lightly spiced muffins are gluten-free, naturally sweetened, and perfect for make-ahead breakfasts, all under 100 calories each. Made with oat and almond flour, banana, and maple syrup, they’re a cozy start to any fall morning.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Snack
Cuisine American, Tuscan-Inspired
Servings 12 muffins
Calories 100 kcal

Equipment

  • muffin tin standard size, 12 cups
  • food processor for oat flour
  • mixing bowls
  • Spoon or scoop for portioning batter
  • oven

Ingredients
  

  • 1 cup gluten-free rolled oats (blended into oat flour)
  • 1/2 cup almond flour
  • 1 tsp baking powder (gluten-free certified)
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • pinch of salt
  • 2 ripe bananas, mashed
  • 2 large eggs
  • 1/4 cup unsweetened applesauce
  • 1/4 cup maple syrup (or honey)
  • 1 tsp vanilla extract
  • 2 tbsp almond milk (or any plant-based milk)
  • optional: 2 tbsp mini chocolate chips
  • optional: 1/4 cup blueberries or diced apples
  • optional: 1 tbsp chopped walnuts or pecans

Instructions
 

  • Preheat oven to 350°F (175°C). Line a muffin tin with liners or lightly grease. Yields 10–12 muffins.
  • Blend rolled oats in a food processor until fine, or use store-bought oat flour.
  • In a large bowl, mix oat flour, almond flour, baking powder, baking soda, cinnamon, nutmeg, and salt.
  • Add mashed bananas, eggs, applesauce, maple syrup, vanilla, and almond milk. Stir until smooth. Fold in optional add-ins if using.
  • Spoon batter into muffin cups, filling about ¾ full. Bake for 18–20 minutes or until toothpick comes out clean.
  • Cool in pan for 5 minutes, then transfer to a wire rack. Enjoy warm or store for later.

Notes

Use overripe bananas for maximum sweetness and moisture. Don't overmix the batter to avoid dense texture. These muffins freeze well and are great for weekly meal prep. Try optional add-ins like blueberries, chocolate chips, or chopped nuts for variety.

Nutrition

Calories: 100kcalCarbohydrates: 13gProtein: 3gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 30mgSodium: 95mgPotassium: 140mgFiber: 2gSugar: 5gVitamin A: 50IUVitamin C: 2mgCalcium: 40mgIron: 0.8mg
Keyword banana oat muffins, fall baking, gluten-free muffins, healthy snack, low calorie breakfast
Tried this recipe?Let us know how it was!