Wholesome R.D. Mom

Making Nutrition a Way of Life

Bodacious Banana Muffins

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My kids are BANANAS over these muffins and I hope yours will be too! There are no refined sugars in this recipe and only a small amount of added sugars from the pure maple syrup (the rest is from natural fruit sugars) making them a sweet, yet healthy breakfast or snack option. I also love that they are higher in protein than most muffins (due to the 6 eggs) and contain a good amount of fiber (from the coconut flour).

Bodacious Banana Muffins (dairy free*, gluten free, nut free)
makes about 12 regular sized muffins

Ingredients:

  • 3 ripe bananas
  • 6 eggs
  • 1 Tbsp pure vanilla extract
  • 2 Tbsp pure Maple syrup (I used grade B, but grade A will work just as well….it just doesn’t have as potent a maple syrup taste.)….or you can sub honey.
  • 3 Tbsp coconut oil* or grassfed butter (Kerrygold is great brand that is sold in many grocery stores)
  • 2 Tbsp unsweetened applesauce
  • ½ cup coconut flour
  • 2 tsp cinnamon
  • 1/8 tsp nutmeg
  • ½ tsp salt (I use a Himalayan pink salt)
  • ½ tsp baking soda
  • 1/3 cup raw walnuts, chopped (optional)

Directions: 

  • Preheat oven to 350.
  • Pell the bananas and place them in a blender or food processor until you have a banana puree.
  • Add the eggs, vanilla, maple syrup, melted coconut oil/butter and applesauce to the blender or food processor and blend until thoroughly mixed.
  • In a bowl mix together the coconut flour, cinnamon, nutmeg, salt and baking soda.
  • Add the banana mixture to the flour mixture and stir to combine. Let sit for 3-5 minutes to let the coconut flour absorb some of the fluid then give another quick stir.
  • Use a 1/3 cup measure to scoop the batter into a well-greased muffin tin (use either coconut oil or butter) or unbleached parchment muffin liners (The If You Care large baking cups are my favorite).
  • If using the nuts add them to the top of the muffins batter before baking. Nuts can add an awesome bit of texture and walnuts are rich in ALA, a plant-based omega-3 fatty acid.
  • Bake for 30-35 minutes (note: I have baked a single batch for 45 minutes and on a different occasion a double batch for 30 minutes so keep an eye on your muffins the first time and perform the handy dandy toothpick test…..if it comes out clean your muffins are done!)
  • Store leftovers in the fridge…… if there are any.

Hope you enjoy biting into these bodacious banana babies as much as my family does!

 

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