Healthy Habits Start with Snacks: Banana Oat Muffins

Kagan Watson
Sep 21
2 min read

As a mom and the owner of Tumble Shine, I’ve learned that one of the simplest ways to set kids up for success—both in the gym and at school—is through the snacks we give them. Our athletes work hard, and their little bodies need fuel that keeps them energized, focused, and ready to shine. That’s why I love sharing easy, kid-friendly snack ideas that are nutritious and delicious.

One of our family favorites? Banana Oat Muffins. They’re simple to make, full of wholesome ingredients, and perfect for tossing in a lunchbox or grabbing on the way to practice. Plus, they’re picky-eater approved in my house—which feels like a big win!

Why snacks matter for young athletes

Kids don’t always realize how much energy they use throughout the day—between school, playtime, and sports, their bodies are constantly on the go. The right snacks can:

Keep energy levels steady.
Help muscles recover after tumbling, ninja, or cheer practice.
Prevent “hangry” meltdowns (something every parent can appreciate!).

That’s why I always remind parents: snacks don’t have to be fancy, but they should give kids the right balance of fuel.

The recipe: Banana Chocolate Oatmeal Muffins

Here’s the recipe we featured in this month’s newsletter. It’s quick, simple, and a great one to make with your kids:

Ingredients

3 cups rolled oats
2 tsp baking powder
½ tsp salt
1 tsp ground cinnamon
¼ cup melted coconut oil
¼ cup maple syrup
2 eggs
1 cup almond milk
2 ripe bananas, mashed
½ cup chocolate chips (optional, but fun!)

Instructions

Preheat oven to 350°F.
Mix dry ingredients (oats, baking powder, salt, cinnamon) in one bowl.
In another bowl, whisk together the wet ingredients (oil, syrup, eggs, almond milk, mashed bananas).
Combine wet and dry ingredients, then fold in chocolate chips.
Scoop into a silicone muffin pan and bake for 15–17 minutes.

Mom tip: Get kids involved!

In my house, I let the kids help with mashing bananas and pouring ingredients. It’s a fun way to spend time together, and they’re always more excited to eat something they helped make.

Building healthy habits

Snacks like these show our kids that healthy can also be tasty. It’s not about being perfect—it’s about creating small habits that fuel their bodies, build their confidence, and keep them ready to tackle both the gym and everyday life.

So next time you’re looking for a quick after-school bite or a pre-practice boost, try these muffins. They might just become a family favorite in your house too!

Here’s to happy kids, strong bodies, and healthy habits—one snack at a time. 🌟

—KaganMom + Owner of Tumble Shine