What to do with extra or over-ripe bananas? Healthy muffins that just happen to be a timeless classic! Optimize your other ingredients for maximum nutrition. Easily made gluten-free, Paleo-friendly and vegan-friendly

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  • Preparation Time

    10 minutes

  • Cooking Time

    20 minutes

  • Difficulty Rating

    1

  • Health Level

    5

  • Serves

    12

Total Shares 0

Ingredients

  1. 1½ cups / 180 g whole grain/wholemeal flour, regular or gluten-free or:
    • 1 cup / 120 g almond* meal + ½ cup / 60 g tapioca flour
  2. 1 tsp / 5 g baking soda
  3. 1 tsp / 5 g baking powder, preferably aluminum-free
  4. ½ tsp / 3 g salt
  5. 3 large or 4 medium-small ripe bananas
  6. ¾ cup / 90 g Stevia or inulin sweetener for baking
  7. 1 large egg, preferably organic pastured or omega-3 or:
    • ¼ cup vegan replacer (e.g., flaxseed gel, aquafaba, tapioca mixture)
  8. ⅓ cup / 80 g coconut or dairy butter, preferably organic pastured/grass-raised, melted
  9. *If using almond meal blend, decrease butter amount to ¼ cup / 60 g


Directions

  1. Preheat ovens to 350°F / 180°C. Prepare 12 muffin tins with baking cups.
  2. In a large bowl, mix the first four ingredients.
  3. In another bowl, mash bananas and mix in sweetener and egg/replacer, and butter.
  4. Stir wet into dry mixture until moistened.
  5. Fill cups ¾-full.
  6. Bake for 20 minutes, until toothpick inserted into middle of muffin comes out clean.

Serving size: 1 muffin

Exchanges per Serving: 1 Carb, 1 Fat (=1 Sweet)


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Comments 44

    • Hi, Debby. We don’t work with calories here, but rather major nutrients. For example, each muffin here has about 15 grams of carbohydrates, about 2-3 grams of protein, and 5 grams of fat. To use the “Exchanges per Serving” system, you can use the the following translations:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

    • Hi, Matthew. You can, but coconut sugar (any sugar) has carbohydrates, which Stevia does not. Unless you substitute for 1 cup of the regular flour with almond flour, you will need to count an additional carbohydrate exchange for each muffin.

    • Hi, deneicecleland. You generally have an allowance of up to 1 tablespoon (15 ml) of real syrup with waffles or pancakes. You can increase this allowance by reducing carbohydrates somewhere else in the meal – for example, having tangerines, berries, or plusm instead of banana, apple, or pear as your fruit.

    • Hi, gr8mema. Coconut flour is sort of challenging to use as a substitute, but if you’re up for it, the following are some tips:
      Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe. In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour. You will also need to increase the number of eggs. In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.

    • Hi, Alison. Each muffin has no more than 15 grams of available carbohydrates.
      To use our exchange system (which is similar to exchange systems from health authorities around the world), see the following translations:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

  1. These are the best banana muffins I have ever made. I used sprouted whole wheat flour. I did some stevia research, and decided to use 3/4 c. white sugar. I added 3/4 c. chopped walnuts because we like them. The muffins rose high and were delicious. Because of the added ingredients, I counted them as 2 carbs. and 2 fats. Not sure if that is correct, though.

    • Hi, Colourpoint. Yes – it’s all a matter of portion size relative to other foods in your menus. Note that if you click on a carb food in your menu (such as pancakes or French toast), a list of alternatives will pop up, one of them being “oatmeal,” which is porridge. If you use the personal version of the Menu Planner, you will see various porridge options from which you can choose.

    • Hi, Anne. The foods in our lists are actually collected from around the world (and available in the UK), but lesser known to many. They were selected because they are less mass-produced and therefore relatively unmanipulated and more nutritious and supportive of health and healthy weight management. I encourage you to take advantage of our shopping guide https://www.trimdownclub.com/where-to-buy-UK; one of the sites, http://www.goodnessdirect.co.uk, offers nice explanations of their foods. Regular supermarkets such as Tesco, Asda, and Waitrose are increasingly carrying these items as health-conscious consumers are increasingly requesting them; Holland and Barrett carries even more, of course, and Whole Foods Market even more.

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