Low Sodium Banana Oatmeal Muffins

These muffins mix mashed bananas, oats, and whole wheat flour for a tender, filling texture without any added salt. By removing baking soda and salt and using low sodium baking powder, they stay fluffy while remaining kidney‑friendly and DASH diet‑friendly. They’re naturally sweetened with honey or maple syrup and made in just one bowl.

Ingredients Needed

• 2 cups whole wheat flour (or all‑purpose gluten‑free flour)
• ¼ cup old‑fashioned oats: plus extra for topping
• 1 ½ teaspoons low sodium baking powder: replaces baking soda
• ½ teaspoon cinnamon: optional but delicious
• 1 cup mashed ripe bananas: about 2–3 bananas
• 2 large eggs: room temperature
• ½ cup honey or pure maple syrup: natural sweetness
• ⅓ cup olive oil: heart‑healthy fat
• ¼ cup milk: dairy or low sodium nondairy milk
• 1 teaspoon vanilla extract

How To Make Low Sodium Banana Oatmeal Muffins

Preheat the Oven:
Heat oven to 350°F. Line a muffin tin with liners or grease lightly.

Mix the Dry Ingredients:
In a large bowl, combine flour, oats, low sodium baking powder, and cinnamon.

Whisk the Wet Ingredients:
In another bowl, mix mashed bananas, eggs, honey, olive oil, milk, and vanilla until smooth.

Combine:
Add the dry mixture to the wet mixture and stir until just combined. Do not overmix. Fold in chocolate chips or unsalted nuts if using.

Fill the Muffin Tin:
Divide batter evenly among 12 muffin cups. Sprinkle with extra oats and a pinch of cinnamon.

Bake:
Bake for 20–25 minutes, or until a toothpick comes out clean. Cool briefly before serving.

Recipe Tips

• Use very ripe bananas for natural sweetness.
• Use low sodium baking powder, not baking soda.
• Add walnuts or raisins for extra texture (just ensure unsalted).
• Do not overmix to keep muffins light and fluffy.
• Sprinkle oats on top for a bakery-style finish.

How to Store & Reheat

• Room Temperature: Store up to 2 days in an airtight container.
• Fridge: Keeps up to 5 days; warm 10–15 seconds before eating.
• Freezer: Freeze up to 3 months. Reheat gently in the microwave.

Nutrition Facts (approx. per muffin)

• Calories: 180
• Sodium: 20–35 mg
• Protein: 4 g
• Fat: 6 g
• Carbs: 28 g
• Fibre: 3 g
• Sugar: 12 g

FAQs

Are banana oatmeal muffins high in sodium?
Most recipes include baking soda and salt, but this version uses no added salt and low sodium baking powder.

Can I make these muffins gluten‑free?
Yes—use an all‑purpose gluten‑free flour blend and certified gluten‑free oats.

Can I add nuts or chocolate chips?
Yes. Use unsalted nuts or low sodium chocolate chips to keep sodium low.

Why replace baking soda in low sodium baking?
Baking soda adds significant sodium. Low sodium baking powder provides lift without it.

Can I make these dairy‑free?
Yes—use almond, oat, or coconut milk that is low in sodium.

Try More Recipes:

• Low Sodium Banana Nut Muffins
• Low Sodium Breakfast Egg Muffins
• Low Sodium Apple Cinnamon Muffins

Low Sodium Banana Oatmeal Muffins

Recipe by Emma

Course: BreakfastCuisine: AmericanDifficulty: Easy

0.0 from 0 votes

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Servings

12

servings

Prep time

10

minutes

Cooking time

25

minutes

Calories

180

kcal

Total time

35

minutes

Ingredients

• 2 cups whole wheat or gluten‑free flour
  

• ¼ cup oats (plus extra for topping)
  

• 1 ½ tsp low sodium baking powder
  

• ½ tsp cinnamon
  

• 1 cup mashed bananas
  

• 2 eggs
  

• ½ cup honey or maple syrup
  

• ⅓ cup olive oil
  

• ¼ cup milk
  

• 1 tsp vanilla

Directions

• Preheat oven to 350°F. Prepare muffin tin.
  
• Mix flour, oats, baking powder, and cinnamon.
  
• Mix bananas, eggs, honey, oil, milk, and vanilla.
  
• Combine wet and dry ingredients; do not overmix.
  
• Fill muffin cups; add extra oats on top.
  
• Bake 20–25 minutes until a toothpick comes out clean.
  
• Cool and serve.