Banana Chia Breakfast Muffins

Breakfast muffins just received a first class upgrade.

Coffee shop pastries have nothing on these fluffy, scrumptious breakfast treats. Lightly sweetened with dates and a touch of maple syrup, this recipe will make your tastebuds sing. Chia seeds create the ideal texture while giving you much-needed omega 3 fatty acids for sexy hair, healthy skin and bountiful energy!

These hearty muffins will fill you up without weighing you down. Make a batch for your next get-together or just keep them all to yourself for an easy, grab-and go breakfast all week. And YES! They’re completely Tone It Up Nutrition Plan approved for M1 or M2.

Banana Chia Breakfast Muffins

Makes 12 servings


  • 2 cups of oat flour*
  • 8 dates, pitted
  • 1/2 cup of water
  • 1 ripe banana
  • 1/4 cup of maple syrup
  • 1/3 cup coconut oil
  • 3 eggs, lightly beaten
  • 1/2 cup almond milk
  • 1/2 cup chia seeds
  • 3 Tbs unsweetened cacao powder (for color!)
  • 1/2 tsp salt
  • 3 tsp baking powder
  • 1/2 cup of Greek yogurt

*Make it yourself by pulsing whole oats in a blender, coffee grinder or food processor until the consistency of flour.


Preheat oven to 350°  degrees.

Combine flour, baking powder, salt, cacao and chia seeds in a large bowl and set aside.

Pour boiling water on top of the dates to soften  — or place dates & water in a microwave safe bowl and heat for 30 seconds. Add softened dates and hot water to a blender or food processor and pulse until smooth. Add banana, beaten eggs, maple syrup, almond milk and coconut oil and continue to blend until well incorporated. Add wet ingredients to the the dry, a little at a time as you mix. Next, add the yogurt, but don’t over mix.

Pour batter into pre-sprayed muffin tins and bake for 20 minutes depending on size (we used standard size muffin molds). If you like, sprinkle additional chia seeds on top before baking. These babies will rise a good amount, so pour about 1/2 an inch from the top.

Once cooled, keep covered in the refrigerator for up to 4 days.

Listen to some booty shaking songs while you whip up these muffins!

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Let us know when you make these delicious muffins by sharing your photos on Instagram! #TIULoveYourBody & #TIUTeam

Muffin Prep

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    1. Have you tried just a chain supermarket? I can usually get a container of pitted dates for just a few dollars. They are so good and totally worth the money <3

    2. Hey Sarah! I just saw a bag of chopped dates from Dole for $2.99 (I was at Wegmans, but Dole is definitely a national brand). I have always soaked and pitted full ones, but I wonder if soaking the chopped ones would work too (as long as they aren’t dried).

  1. So this is approved for M1 or M2… But is it approved as the ENTIRE meal, or is it meant to have something like fruit or a protein added on the side? Just wondering, because I have never met a muffin that could fill me up for more than 15 minutes!! :)

    1. HI! If you are still wondering I am assuming this recipe is 1 muffin for meal 1 or 2. I think so because it says 12 servings and when I make them I get 12 pretty large muffins!

  2. So this is approved for M1 or M2… But is it approved as the ENTIRE meal, or is it meant to have something like fruit or a protein added on the side? Just wondering, because I have never met a muffin that could fill me up for more than 15 minutes!!

  3. I have searched and searched and can’t find chia anywhere. Nor can I find flax seeds or hemp seeds. I do my grocery shopping at wal-mart or publix and I can’t find them……

    1. Look in the natural, organic, or gluten free sections. Bob’s Red Mill has bags of all of them. I have found chia at every single one of my grocery stores…ground flax (flaxmeal) is easier to find than the full seeds, and hemp is usually at nutrition or vitamin stores.

    2. I find ground flax at publix near the rice, oddly enough. I’m not sure about the chia or hemp seeds, but they’re just a quick order away on amazon or vitacost :)!

    3. I usually find chia seeds and flax seeds in the produce section with the publix brand nuts, dried fruits, trail mix, etc. You know, the little clear plastic containers…

    4. GNC sells chia seeds now! Also Whole Foods? Or Trader Joes? I’m guessing you’re in florida by the publix reference so also check in the fresh fruit area, in the clear boxes they sometimes have flax seeds whole there.

      1. We haven’t tried using other types of flours. Spelt may work, however coconut flour reacts differently and will likely make the recipe need adjustments ;) If you vary the recipe, let us know how it works! xoxo

          1. that sounds great!! Love buckwheat! We used gluten free oats for the oat flour to make it gluten free ;)

          2. I tried it with coconut flour and it turned out horrible! The muffins did not rise at all and the coconut flour is the only thing I changed. Stick with some type of oat flour :)

      1. I made these last night, but didn’t realize I was out of Greek yogurt until I already started the recipe. I subbed an equal amount of applesauce for the Greek yogurt and they came out wonderfully!

    1. Oh wow, this may sound stupid but I never realized greek yogurt contains dairy… hahaha! I’m sensitive to lactose but never had any issues. I believe I’ve heard of dairy-free yogurt. Maybe it’s worth a shot? I heard Silk offers one!

      1. There are several non-dairy yogurts out there, even some non-dairy greek style ones…I’ve seen the Silk, Almond Dream, So Delicious brands…so soy, almond, and coconut milk based, respectively! They can be pricey though, just FYI.

  4. OMgosh! Be careful if you want to print this… I pushed the little printer button above the recipe and it printed out on 9 pages :( Will print again by copying and pasting the recipe onto a word doc or body of an email, I like to have the printed recipe to tuck away for frequent use… can’t wait to try these!

    1. Hi Gaby! Email us at [email protected]:disqus

    1. I tried it with 3 flax eggs and it worked out perfectly! In fact, I like the vegan version way better than the regular one 😊 Somehow they are much more moist with the flax eggs 👌🏻

  5. I veganized these by using Ener-G egg replacer for the 3 eggs, adding a scoop of protein powder to make up for the missing protein from the eggs, and I used unsweetened coconut milk yogurt. They turned out great!

      1. I was worried that adding the protein powder would make the muffins too dry but it was fine, you should give it a try! I had to bake them 23 min instead of 20 to get the centers fully cooked, but I live at high altitude in Montana so that might be why.

  6. I made these today and they were delicious! I used one cup of the ground oats and one cup of spelt flour and they came out perfectly. They are very moist and look similar to the picture so at least one cup of spelt flour shouldn’t cause any issues!

  7. How many are we allowed to eat at M1 or M2 if they are regular muffin size? Also I’d like to plug them into my fitness pal to track calorie intake – can you give us a rough estimate of calories K&K?

    1. I made them this morning and ate one with half a banana for meal 2. I plugged the ingredients into my fitness pal and for my batch that made 17 standard size muffins they are 170 calories each. I followed the recipe exactly. They are delicious :)

  8. Just took out my first batch! They look/smell amaazing. Is the serving size one muffin? My batch made more than 12. Also wondering what other people are asking, can we have one of these for M1 or M2, or should we be adding something on the side?
    ps- coffee grinder was a great suggestion for making the oat flour! Easy to make and easy clean up!
    Thank youu!!

  9. you can add spinach to these and make them even healthier! i wanted to make this recipe but didn’t have a lot of the ingredients so i went on pinterest and found a spinach banana muffin recipe. it was fairly similar to this — just pack spinach into a measuring cup until you get 1 1/2 cups and blend it up along with the other ingredients! it’s tasteless!

  10. My muffins have been in the oven for30 mins now and my knife still isn’t coming out clean but i really don’t want them to burn, had anyone else’s been like this? X

  11. Just made a batch of these, they were looking good in the oven and when i took them out but they slowly started to sink and were quite dense. Followed the recipe so I’m not sure what was wrong maybe i should’ve added more flour? Still taste delicious but not nice and fluffy.

  12. I made these last night. I followed the recipe and ended up with A LOT of batter. I filled 2 muffin pans (12 muffins total) all the way to the top (even though the directions said not to do this) and baked them for 30 minutes rather than 20. Fortunately, they turned out GREAT! My husband loves them, too. I am loving the chia seeds!!! Thank you for the recipe. Next time I am going to use the apple bananas that we have here in Hawaii – they are so sweet and will be sooo good with this recipe.

  13. Hi K and K! I’m wondering what everyone seems to be asking …The muffins are approved for M1 and M2 but how many can you have at that meal? Or Do you eat it with a piece of fruit?

  14. I can’t say enough about these! I absolutely love them. I work at an Inn and we have a bakery “scrap bucket” hanging around all day from breakfast and it is SO hard not to indulge. These make me feel like I can have what I’m really craving, but without the guilt! (I’ll admit, I do add a handful of chocolate chips to the batter ;))

  15. What about for Vegans? Could I use Flax Egg in place of the eggs or since there are Chia Seeds in the batter could I just omit eggs all together? I know I could use coconut yogurt at least ;)

  16. I made these with soy flour instead of oat flour, prunes instead of dates, soy milk instead of almond milk and got was able to make 24 muffins. I did use a mixer so maybe they were less dense? Don’t know. They are perfect for breakfast though.

  17. Delish! I made this with the following additions: scoop of protein powder, half cup (ish) crushed walnuts, threw in a box of raisons instead of dates, and apple sauce instead of greek yogurt (all because of what I had available)…needed to bake for 23 minutes but they are very, very good! Thanks K&K!

  18. Hi, I just made these muffins for the 1st time. Didn~t come out fuffly but they are delicious!!

    Does anyone? @perfectfit, @toneitup @karenakatrina know their nutritional value? calories, etc …. I introduced the recipe in to my fitness pal, but I can~t believe that one has 300cal ….. Help?

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