High Energy Oatmeal Banana Cookies

By Barbara Day, M.S., R.D., C,N.

This is an excellent easy-to-make cookie recipe for holiday cookie exchanges. I have added chocolate chips and raisins or dried blueberries which increases the calories but hey Christmas only comes once a year!

Per Cookie: 74 calories, 1 grams protein, 4 grams of fat, 10 grams of CHO,  1 gram of fiber, 70 mg sodium.

Preparation Time: 15 minutes   Cook Time: 12 minutes  

Serves:  4 dozen


  • 1 ½ cup all-purpose flour
  • 1 cup sugar
  • ½  tsp baking soda
  • ½ tsp salt
  • ¼ tsp nutmeg
  • ¾ tsp cinnamon
  • ¾ cup trans-free margarine
  • 1 ¾ cup quick cooking-oats, uncooked
  • 1 cup mashed ripe bananas (2 – 3)
  • 2 large liquid egg whites or 1 egg, beaten
  • 1/3 cup of walnuts or pecans, chopped
  • Cooking Spray


Preheat oven to 400 degrees. Combine flour and next 5 ingredients.  Cut in margarine with a pastry blender or fork until mixture resembles a coarse meal.  Add oats, mashed bananas, egg and nuts. Mix thoroughly.  Drop by teaspoons onto cookie sheet coated with cooking spray. Bake 10 – 12 minutes.

Shopping List

  • all-purpose flour
  • baking soda
  • nutmeg
  • cinnamon
  • trans-free margarine
  • quick cooking-oats, uncooked
  • 3 ripe bananas
  • 100% liquid egg whites or egg
  • walnuts or pecans, chopped

Add ins: ½ cup raisins, dried cranberries or blueberries, or chocolate chips. All these add more calories.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    




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