Low Sodium Banana Oatmeal Muffins Recipe

Low sodium banana oatmeal muffins. Honestly? I threw these together when I had three bananas going full zombie on the counter and no desire to bake anything complicated. They’re soft, a little chewy, just sweet enough — and somehow they make you feel like you’ve got your life together (even when you’re eating one standing over the sink at 9pm).

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Ingredients Needed

• 2 cups whole wheat or gluten-free flour: basic stuff. Either works. Use whatever’s not expired.
• ¼ cup old-fashioned oats: just enough to give texture without turning your muffins into granola bricks.
• 1 teaspoon baking soda: for rise. Don’t sub with baking powder — different beast.
• ½ teaspoon cinnamon (optional): gives it that warm banana bread smell. I always add it, even if I tell myself not to.
• ½ teaspoon salt: low sodium-friendly. You can skip it if you’re really watching things.
• 1 cup mashed ripe bananas: brown and spotty bananas only. If they smell like banana liquor, they’re perfect.
• 2 eggs: holds it all together. Room temp if you’re fancy, straight from the fridge if you’re me.
• ½ cup honey or maple syrup: for sweetness that won’t punch your pancreas.
• ⅓ cup olive oil: makes them moist. No, you won’t taste the olive.
• ¼ cup milk: almond, oat, dairy, whatever. Just not orange juice. That’s gross.
• 1 teaspoon vanilla extract: if you forget it, you’ll taste it. Trust.

How To Make Low Sodium Banana Oatmeal Muffins

Mix the dry stuff:
Grab a big bowl. Toss in your flour, oats, baking soda, cinnamon, and salt. Give it a quick stir. It won’t look exciting. That’s fine.

Mash and mix the wet stuff:
In another bowl, mash your bananas like you’re mad at them. Add the eggs, honey (or syrup), olive oil, milk, and vanilla. Stir until smooth-ish. Lumpy banana bits are cool.

Bring it all together:
Pour the wet into the dry. Mix just until combined. Don’t overmix unless you like dense muffins that could double as doorstops.

Scoop and sprinkle:
Divide into 12 muffin cups. You can sprinkle more oats or cinnamon on top if you’re feeling cute or want them to look Instagrammable.

Bake and wait (ugh):
Bake at 350°F for 20–25 mins. Toothpick should come out clean, or mostly clean. Let cool… or don’t.

Recipe Tips

• Ripe bananas = better flavor + moisture. Don’t use green ones. Just don’t.
• Don’t overmix — this is muffin law. Stir until no flour streaks, then STOP.
• If you’re skipping salt, use salted olive oil (if your body tolerates it) for balance.
• You can add chocolate chips. Or don’t. But like… do.

How to Store & Reheat

Room Temperature:
Store in airtight container up to 3 days.

Fridge:
Up to 5 days. Microwave 10–15 seconds to soften.

Freezer:
Freeze individually. Reheat straight from frozen or thaw overnight.

Nutrition Facts (Approx. per muffin)

• Calories: 180
• Sodium: ~70mg
• Protein: 3g
• Fat: 6g
• Carbs: 27g
• Fibre: 2g
• Sugar: 10g

FAQs

Are these actually low sodium?
Yep — under 100mg per muffin, and you can drop that even more by cutting the salt.

Can I use applesauce instead of olive oil?
You can, but they’ll be a bit drier and more cake-like.

Do I have to use oats?
Nope. Skip ’em if you want smooth muffins. They’re mostly there for texture.

Can I add chocolate or nuts?
Totally. Just don’t overdo it if you’re watching fibre or sodium.

What if I hate bananas?
This… probably isn’t your muffin. Sorry.