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These 3-Ingredient, Protein-Packed Muffins Are Perfect for Easy Winter Breakfasts

Kells McPhillips

November 27, 2021

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Photo: Getty Images/Monica Bertolazi

There's a special place in my heart for recipes that require three ingredients or less. They prove without a shadow of a doubt that you don't have to shell out $100 or spend hours in front of the stove to get a healthy, delicious meal on the table. So recently, when a three-ingredient muffin recipe made the rounds on cooking social media, I whipped out my muffin tin immediately.

Made with just bananas, nut butter, and cocoa powder, these muffins literally could not be easier. While different versions of this recipe have been circulating on the internet (see: here and here), the version I made called for just two bananas, half a cup of peanut butter, and three tablespoons of cocoa powder. I simply mashed the banana, mixed in the other ingredients, and then divided the batter among a single muffin tin. I then baked the muffins at 350 degrees for 25 minutes. They came out great, and only required one bowl and one muffin tin (both of which I could just toss in the dishwasher for an easy cleanup.)

Experts In This Article

Melissa Rifkin, MS, RD, New York-based registered dietitian

Apart from being straightforward and delicious, these muffins also have plenty of health benefits. Let's run through a few, shall we? First, it's a well-known fact that bananas contain plenty of potassium, but not everyone knows that this translates to helping your body balance its sodium levels and digest carbs, as well as potentially lowering your risk of heart disease. Second, the peanut butter in these babies comes with protein and fiber: two nutrients you need to feel satiated and energized after a meal. Third, it's also gluten-free—which isn't a must for all eaters but certainly is a big plus for people with celiac disease or a non-celiac gluten intolerance.

Finally, we have to talk about the cocoa powder (and not just because it means chocolate for breakfast). Thanks to cocoa's rich flavonoid content, it features many of the benefits associated with antioxidants, including longevity. "One study suggests 'a moderate habitual intake of flavonoids is inversely related to cardiovascular and cancer-related mortality,'" Melissa Rifkin, MS, RD, CDN, previously told Well+Good. "At this time, there aren’t concrete recommendations on daily intake of flavonoids; however, this study noted the benefits plateaued at 500 mg per day." (Basically, the antioxidants in cocoa powder could help a person live longer by staving off disease, but more research is needed to confirm this benefit.)

As long as you include these three ingredients, you'll reap all the benefits of these viral muffins. But, if you're willing to add one more ingredient (I know, it's asking a lot), you could also enjoy them with chocolate chips, walnuts, slivered almonds, or a dusting of coconut sugar. Hey, four ingredients is the second-best thing to three.

Want more muffins? Try this morning glory muffin recipe:

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