Why You’ll Love This Recipe

• Warm and Spiced: Perfect for chilly weather or when you’re in the mood for something comforting.
• Sourdough twist: Adds a subtle tang that beautifully complements the sweetness and spices.
• Make-ahead friendly: You can enjoy these Cape Malay Koesisters fresh, or fry them in advance, freeze, and simply defrost when needed. Just steep them in the syrup right before serving for that perfect, sweet finish.
• Customisable: You can make them with sourdough or use instant yeast if you’re short on time.

Ingredients and Substitutions

Grab all your ingredients! View the recipe card below for a full list of all the ingredients and measurements.

• Cake flour: Gives these koesisters their soft, pillowy texture.
  • Substitute: Bread flour can be used in a pinch, but cake flour is best for lightness.
• Aniseed, cinnamon, cardamom, ground ginger, mixed spice: The essential spice mix that brings warmth and fragrance to the dough.
  • Variation: Add a pinch of nutmeg for extra warmth, or skip the ginger for a more subtle flavour.
• Citrus peel zest (optional): Adds a refreshing hint of citrus associated with Cape Malay Koesisters. Naartjie is best but clementine zest also works wonderfully here.
  • Substitute: You can use lemon or orange zest if naartjies aren’t in season or not available where you live.
• Castor sugar: Provides just the right amount of sweetness to the dough.
• Sourdough starter: Gives these koesisters the rising power and a unique depth of flavour.
  • Substitute: If you don’t have the patience and want to use commercial yeast instead – check out this blog for a yeasted version.
• Butter: Adds richness to the Cape Malay koesister dough, making it soft and melt-in-your-mouth delicious.
  • Substitute: Margarine works if you don’t have butter on hand.
• Milk and water: These form the liquid base, giving the dough its soft texture.
  • Substitute: For a dairy-free version, swap the milk for almond or oat milk.
• Egg: Helps bind the dough and contributes to its soft texture.
• For the syrup: Sugar, water, cinnamon stick, star anise, cardamom pods, and optional naartjie peel create the perfect sticky glaze for soaking the fried dough.
• For rolling: Unsweetened desiccated coconut for that final iconic koesister touch.
• Oil for deep frying: A neutral frying oil like Canola or sunflower oil is best for achieving that perfect golden brown colour.

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Cape Malay Koesisters with Sourdough

Soft, spiced doughnuts fried to golden perfection and soaked in a rich, aromatic syrup. Infused with cinnamon, cardamom, and ginger, and made extra fluffy with a sourdough starter, these Koesisters are crispy on the outside and melt-in-your-mouth delicious on the inside. A sweet, fragrant treat worth the wait!

Course Breakfast, Dessert

Cuisine Cape Malay, South African

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Proofing Time 5 hours hours

Total Time 6 hours hours 5 minutes minutes

Servings 20 koesisters

Ingredients

For the dough:

• 300 g cake flour ~2½ cups
• 4 tsp aniseed
• 2½ tsp cinnamon
• 2 tsp ground cardamom
• 1 tsp mixed spice
• 1.5 tsp ground ginger
• 2 tsp naartjie/clementine zest optional
• ½ tsp salt
• 55 g castor sugar
• 25 g melted butter 1½ tbsp
• 1 tsp vanilla essence
• 120 ml milk ½ cup
• 100 ml water slightly less than ½ cup
• 70 g sourdough starter ¼ cup
• 1 large egg

For the syrup:

• 3 cups water
• 3 cups sugar
• 1 cinnamon stick
• 2 star anise
• 3 lightly crushed cardamom pods
• Naartjie/clementine peel optional
• ¼ cup extra water if syrup thickens

For rolling:

• 50 g unsweetened desiccated coconut about 1 cup

For frying:

• 2 tbsp oil for hands
• Oil for deep frying

Instructions

• Whisk together the melted butter, vanilla essence, milk, water, sourdough starter, and egg until combined well.
• Mix the dry ingredients in a large bowl.
  
• Mix the wet with the dry ingredients.
  
• The dough will be very wet—don’t add more flour. Lightly oil the top and let it rise in a warm place for 5-6 hours.
  
• Once doubled in size, flour a surface generously, tip out the dough.
  
• Flour the top of the dough generously and cut wide strips (around 6cm ~2¼ inches) using a bench scraper or large knife.
  
• From the strips, cut smaller pieces perpendicularly around 3cm (~1¼ inches) wide and shape into oval shapes (around golf ball size).
  
• Place each oval 1-2cm apart on a greased or floured baking tray.
• After shaping the dough, let it rest for 10-20 minutes.
• While the dough rests, heat oil to 180°C (350°F), then lower the temperature sligthly and fry the dough balls, about 3 minutes per side, until deep golden brown.
  
• Place the fried dough balls on a cooling rack or tray lined with paper towel to soak up the excess oil.
• Make the syrup by simmering all syrup ingredients on low heat for 10-15 minutes. Do not let it boil rapidly. The syrup should remain watery and not get thick.
  
• Steep the fried dough balls in the simmering syrup for 3-4 minutes per side.
  
• Roll each ball in desiccated coconut.
  
• Serve warm or store in an airtight container for max 1-2 days.

Video

Notes

• I like my koesisters properly steeped so I leave them a little longer until they feel heavy.
• This dough is sticky so make sure to oil your hands when handling the dough.
• When cutting the dough – don’t be tempted to go bigger, these puff up a lot in the oil. So go about half of the size you want them to be when finished frying. 
• You can freeze the koesisters before soaking them in syrup. Store in a Ziploc bag and, when ready to eat, defrost for about an hour, then dip them in the hot syrup and roll in coconut to enjoy fresh.

Frequently Asked Questions

Why You’ll Love This Recipe

• High-protein and healthy: These Easy Healthy Banana Muffins are loaded with vanilla whey protein and Greek yoghurt, making them a balanced snack that keeps you fuller for longer.
• One-bowl wonder: No need to dirty multiple dishes – all the ingredients come together in one bowl, making clean-up a breeze.
• Freezer-friendly: You can make a big batch and freeze them for a grab-and-go breakfast or snack throughout the week.
• Naturally sweetened: These muffins are a healthy treat without the added sugar thanks to the ripe bananas and optional zero-calorie sweetener.
• Customisable: Want a dairy-free version or fewer carbs? I’ve got you covered with easy substitutions!

Ingredients and Substitutions

Grab all your ingredients! View the recipe card below for a full list of all the ingredients and measurements.

• Ripe bananas: These add natural sweetness and moisture to these easy healthy banana muffins.
• Low-fat Greek yoghurt: Adds creaminess and protein to the batter.
  • Substitute: Regular plain yoghurt or coconut yoghurt/any dairy-free yoghurt works if you’re going plant-based.
• Almond milk: Keeps the batter light and dairy-free.
  • Substitute: You can use any milk here – cow’s milk, soy, or oat milk all work.
• Butter: Adds richness and moisture to the muffins.
  • Substitute: You can use light butter for a lower-calorie option, or swap for coconut oil if you prefer.
• Vanilla whey protein: Boosts the protein content and adds a subtle vanilla flavour.
  • Substitute: A plant-based protein powder will also work well if you’re looking for a dairy-free option.
• Egg and egg white: These bind the ingredients together and give the muffins structure.
  • Substitute: To make these muffins egg-free, use a flax egg (1 tbsp ground flaxseed + 3 tbsp water per egg).
• Zero-calorie sweetener: Helps keep the sugar content low while still adding sweetness.
  • Substitute: You can use regular sugar or coconut sugar for a more natural alternative.
• Baking soda and baking powder: These help the muffins rise and become light and fluffy.
• Cinnamon: Adds warmth and flavour to the muffins.
• Vanilla extract: Enhances the sweetness and overall flavour.
• Dark chocolate chips: A delicious touch of indulgence without too much sugar.
  • Substitute: Use sugar-free chocolate chips if you’re keeping it low-sugar, or swap for nuts like walnuts or pecans for added crunch.
• Cake flour: This gives the easy healthy banana muffins a tender crumb.
  • Substitute: You can use whole wheat flour for a slightly denser, more fibre-rich version.

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Easy Healthy Banana Muffins (Low-Calorie + High-Protein)

These easy and healthy banana muffins are packed with protein and fibre, perfect for a quick breakfast or snack. Each muffin has approximately 174 calories, 7g of protein, 6g of fat, and 24g of carbs, making them a delicious and balanced treat!

Course Breakfast, Dessert, Snack

Cuisine American, healthy, High-Protein, Low-Calorie Diets

Keyword easy baking, healthy baking, high protein, high protein recipes, one bowl recipe

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 12 muffins

Calories 174kcal

Equipment

• 1 muffin tin

Ingredients

• 3 large ripe bananas 280-300g
• 120 g low-fat Greek yoghurt ½ cup
• 125 ml almond milk (or any milk) ½ cup
• 25 g butter or light butter melted (1½ tbsp)
• 2 scoops vanilla whey protein 64g
• 1 egg 50g
• 1 egg white 33g
• 80 g zero-calorie sweetener or sugar (⅓ cup)
• ½ tsp baking soda
• 1½ tsp baking powder
• ¼ tsp salt
• 1 tsp cinnamon
• 2 tsp vanilla essence or extract
• 100 g dark chocolate chips ⅔ cup
• 200 g cake flour 1¼ cups

Instructions

• Preheat the oven to 190°C (375°F) and line a muffin tin with paper liners (sprayed with non-stick spray) or grease it lightly.
• Mash the bananas in a large mixing bowl until smooth.
• Add the Greek yoghurt, almond milk, melted butter, egg, and egg white, and stir until combined.
• Mix in the vanilla whey protein, sweetener, baking soda, baking powder, salt, cinnamon, and vanilla extract until smooth.
• Fold in the cake flour and dark chocolate chips, being careful not to overmix the batter – just stir until everything is combined.
• Spoon the batter into the prepared muffin tin, filling each cup about ¾ full.
• Bake for 15-20 minutes, or until a toothpick inserted into the centre comes out with a few moist crumbs.
• Optional: Top with a few extra chocolate chips while warm so they melt on top.
• Let the muffins cool for 5 minutes in the tin before transferring them to a wire rack to cool completely.
• Enjoy! Or freeze them for later. Simply pop them in the microwave for a quick defrost, and they’re as good as fresh.

Video

Notes

• Make sure you spray the paper liners – these have a tendency to stick to the liners!
• Be careful not to overmix the batter. Stir just until combined to keep the muffins light and fluffy.
• You can bake this batter in a loaf pan instead of a muffin tin. Bake at 180°C for 45-55 minutes, or until a toothpick comes out with a few moist crumbs.
• For a nutty twist, swap the dark chocolate chips for chopped pecans, walnuts, or almonds.
• These muffins freeze well! Simply store them in an airtight container and defrost in the microwave for a quick snack.

Frequently Asked Questions

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