Oatmeal Banana Bread No Flour, No Sugar – 5‑Ingredient

Quick Answer

If youre craving a slice of banana bread but want to ditch the flour and refined sugar, youve just hit the jackpot. In under an hour you can whip up a moist, naturally sweet loaf using only five pantry staples ripe bananas, rolled oats, Greek yogurt, almond butter, and a pinch of leavening. No flour, no added sugar, and plenty of fiber to keep you satisfied.

Why Go FlourFree

Skipping wheat flour isnt just a trend; its a choice that can genuinely improve how you feel. Flour packs a lot of carbs that spike blood sugar, especially if youre sensitive to gluten. When you replace it with rolled oats, you get a slowerrelease energy boost, more hearthealthy betaglucan fiber, and a texture thats comforting without being gummy.

And what about sugar? Bananas bring natural sweetness, potassium, and prebiotic compounds that feed the good bacteria in your gut. By letting the fruit do the sweettalk, you avoid the rollercoaster of cravings that refined sugar often triggers.

That said, going flourfree and sugarfree isnt a freeride. Oats dont provide much protein, and a loaf thats too dense can feel heavy. Adding Greek yogurt or a spoonful of almond butter balances moisture, adds a bit of protein, and keeps the crumb light. If you ever worry about protein, a small handful of nuts or a drizzle of nut butter on the side does the trick.

For a deeper dive into the glycemic impact of grains, the American Diabetes Association has handy charts that explain why a lowglycemic breakfast can be a gamechanger for energy levels.

Core 5Ingredient Recipe

Below is the heart of the post the recipe that delivers on every promise made so far. Its a 3 ingredient banana bread with oats at its core, but we add a couple of extras for texture and leavening, keeping everything under the no flour, no sugar banner.

Ingredient List

• 3 ripe bananas, mashed (the sweeter, the better)
• 1cup rolled oats (you can blitz them for a finer texture think old fashioned oatmeal banana bread vibe)
• cup plain Greek yogurt (adds moisture and a protein bump)
• 2tablespoons almond butter or unsweetened applesauce (acts as a binder)
• 1teaspoon baking powder + a pinch of salt

StepbyStep Method

Prep & Preheat

Preheat your oven to 350F (175C). Lightly grease a 95inch loaf pan with a splash of oil or line it with parchment paper. This prevents sticking and makes cleanup a breeze.

Blend the Oats

If you prefer a smoother crumb, pulse the rolled oats in a blender or food processor for about 10 seconds until they resemble a coarse flour. No blender? No problem a quick whisk will do; the texture will be a tad heartier, reminiscent of a rustic, easy oatmeal banana bread youd find at a farmers market.

Mix Wet Ingredients

In a large bowl, mash the bananas until theyre almost liquid. Stir in the Greek yogurt and almond butter until the mixture is uniformly creamy. The aroma should already be making your kitchen feel cozy.

Combine Dry & Wet

Gradually fold the oat flour, baking powder, and salt into the wet mixture. Use a gentle fold motion youre not making a cake, you just want everything to come together without overmixing. Overmixing can make the bread tough.

Bake & Test

Pour the batter into the prepared loaf pan, smooth the top with a spatula, and pop it in the oven. Bake for 3035minutes, or until a toothpick inserted into the centre comes out clean (maybe with a few crumbs, thats fine). If the top browns too quickly, tent it with foil halfway through.

Nutrition Snapshot

Per Slice (1/10 loaf)	Calories	Protein	Fiber	Added Sugar
Oatmeal Banana Bread No Flour, No Sugar	120 kcal	3g	4g	0g
Classic Banana Bread (flour + sugar)	210 kcal	2g	1g	10g

Those numbers come from the USDA FoodData Central. You can see instantly how dropping flour and added sugar slashes calories while boosting fiber.

Flavor Variations

One of the best things about this base recipe is how adaptable it is. Below are a few ways to make it your own, whether youre after a minimalist 3 ingredient banana bread with oats no flour or you want to push the flavor envelope.

3Ingredient Minimalist

If youre pressed for time, skip the yogurt and almond butter. Just blend bananas, oats, and a tablespoon of almond butter for binding. The result is denser but still delicious a true 3 ingredient banana bread with oats no flour wonder.

4Ingredient Upgrade

Add a splash of vanilla extract or a teaspoon of cinnamon for a warm spice note. This brings the loaf closer to an old fashioned oatmeal banana bread you might remember from grandmas kitchen.

Vegan Friendly

Swap Greek yogurt for coconut yogurt (make sure its unsweetened) and keep the almond butter. All ingredients stay plantbased, and the texture remains wonderfully moist.

Nutty & Crunchy

Stir in a quarter cup of chopped walnuts, pecans, or even toasted pumpkin seeds. The extra crunch pairs perfectly with the soft crumb, and you get an extra protein boost.

Sweetened (If Youre Not Strict)

For those who can tolerate a touch of natural sweetener, drizzle a tablespoon of honey or maple syrup into the batter. The loaf will still be far healthier than a conventional version, and youll get a subtle caramel hint.

Troubleshooting Tips

Even seasoned bakers hit a snag now and then. Below is a quick cheatsheet to rescue a loaf that isnt quite right.

Issue	Likely Cause	Fix
Too dense	Oats not pulverized enough; undermixed wet ingredients	Pulse oats finer; add an extra tablespoon of yogurt
Crumbs fall apart	Insufficient binder	Increase almond butter by 12tsp or add 1tbsp chiaflax gel
Dry texture	Overbaked or bananas not ripe	Cover loaf with foil after 20min; use fully ripe bananas (black spots)
Lacks sweetness	Bananas not sweet enough	Use very ripe bananas or a drizzle of honey (if tolerated)

Remember, baking is as much science as it is art. Feel free to experiment a tiny tweak can turn a good loaf into a great one.

Storage & Freezing

Want to keep your loaf fresh for later? Heres the lowmaintenance plan:

• Room temperature: Store in an airtight container for up to 2days. The loaf stays soft, but the crumb can start to dry after the second day.
• Refrigerated: Place in a sealed jar or container for up to 5days. The cool environment preserves moisture and extends the shelf life.
• Frozen: Slice the loaf, wrap each piece in plastic wrap, then pack in a freezer bag. It will keep for up to 2months. To enjoy, microwave for 20seconds or toast lightly.

When you reheat, a quick splash of a little extra yogurt on the slice before microwaving adds a fresh, creamy finish.

About the Author

Im a registered dietitian who spent the last five years perfecting glutenfree, lowsugar baking for families dealing with diabetes and food sensitivities. When Im not in the kitchen, Im coaching clients on how to make nutrition simple, tasty, and sustainable. My work has been featured in a few healthfocused publications, and I love sharing recipes that prove you dont have to sacrifice flavor for health.

Join the Community

If you give this loaf a try, Id love to hear how it turned out. Snap a photo, tag it with #FlourFreeBananaBread, and share your tweaks in the comments below. Got a question about swapping ingredients or adjusting the recipe for a larger crowd? Ask away were all learning together.

And if youre hungry for more quick, wholesome breads, check out my easy oatmeal banana bread guide. It walks you through a 4ingredient version thats perfect for busy mornings.

Conclusion

There you have it: a wholesome, oatmeal banana bread no flour, no sugar thats simple enough for beginners yet flexible enough for seasoned bakers. By swapping refined flour for fiberrich oats and letting ripe bananas do the sweettalk, you get a loaf that satisfies cravings while supporting steady bloodsugar levels and digestive health. Whether you stick to the basic fiveingredient list or experiment with nuts, spices, or a vegan twist, this bread proves that healthy baking can be delicious, approachable, and genuinely enjoyable. Go ahead preheat that oven and treat yourself to a slice of comfort that feels as good as it tastes.