Snack Today: Fuel-to-Go Mini Muffins

Paula Gallagher on

If you need fuel before a workout, training session or a game, these mini muffins are perfect to give you usable energy when you want it. These muffins are tasty and can be thrown into a container for a quick, healthy alternative to a protein bar. They deliver high energy, pack nutrient-dense calories, and are low in sugar. Made with a combination of turmeric, oats, bananas, dates and chia seeds, this energizing snack is easy to make and gives your muscles the fuel they need to work hard.

Turmeric is a powerful antioxidant, and antioxidants help to remove damaging free radicals. Several studies have shown just how beneficial turmeric can be for athletes. One study found that muscle soreness and damage was reduced after an intense exercise session when subjects took curcumin, an active compound found in turmeric.

With a hockey player and a soccer player in our household, these muffins are a mainstay for us. This is a great recipe if there is a nut allergy, as it uses chia seeds and whole grain flours for protein. The buckwheat flour and the oats add great taste and a nice crunch to the muffins. If you can’t find buckwheat flour, whole wheat flour will work.

Popping one of these into your mouth 1 to 2 hours before your physical activity will fuel you up without weighing you down.

Mini Muffins

  • 1 cup buckwheat flour
  • 2 Tbsp corn starch
  • 1/2 cup rolled oats
  • 1 tsp turmeric
  • 2 medium very ripe bananas, peeled and mashed
  • 3/4 cup soy milk
  • 1/4 cup avocado oil
  • 1 egg
  • 1/2 cup date puree
  • 1 tsp vanilla
  • 2 Tbsp chia seeds plus 6 Tbsp of water
  • Optional: raisins, chocolate chips, whatever else you like
  • Optional: frozen blueberries for topping
  • Optional: rolled oats for topping


    Preheat the oven to 350 degrees. Line a mini muffin tin with liners and set aside. In a small bowl, mix the chia seeds and the water and let them that for 5 minutes or until it is a jelly consistency.

    In a big bowl, mix all the dry ingredients.

    In a separate bowl, mix the wet ingredients. Pour the wet ingredients into the dry ingredients bowl and mix everything with a spatula until just incorporated. You don't want to over-mix or the result will be a tougher muffin.

    Fill each mold in the mini muffin tin to about 3/4 full. If you want to add the blueberries and oats, this is the time. Press a few of the frozen blueberries into the batter and sprinkle with oats.

    Place in the oven and bake for 15 to 20 minutes or until a toothpick comes out clean when you insert it into a muffin. Remove and let cool.

    If you want more tips on how to fuel up as an athlete, click here.

    Photo from here, with thanks.

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