Banana Spinach Muffins
User Reviews
5
Banana Spinach Muffins
Description
Banana Spinach Muffins use brown rice and oat flour for a gluten-free base, combined with ripe banana mashed to add natural sweetness and moisture. Finely chopped fresh spinach gives a mild green flavor without overpowering the muffins and maintains a yellowish muffin color by avoiding pureeing the greens. Maple syrup and applesauce contribute gentle sweetness and tenderness, while lemon zest introduces a fresh citrus note. The muffins are leavened with baking powder and baking soda and lightly salted to balance flavors.
Baked in mini muffin pans, the muffins have a tender crumb and a pleasant bite. These smaller muffins provide convenient portion sizes, suitable for snacks or breakfast. Cooling before removing from the pan helps maintain their shape and texture.
This recipe allows optional additions such as chocolate chips to enhance sweetness for those preferring a richer treat. Substitutions like kale for spinach are possible but may alter the flavor intensity. Careful attention to not overmixing preserves muffin texture.
Use very ripe bananas for best sweetness and flavor. Fresh spinach is preferred over frozen to reduce flavor changes. If flours are unavailable, brown rice and oats can be processed to flour consistency in a blender.
Ingredients
Dry Ingredients
- 1 cup brown rice flour or brown rice* (see notes)
- 1 cup oat flour gluten free if preferred, or rolled oats
- 2 teaspoon baking powder
- 1 teaspoon baking soda
- ¼ teaspoon salt sea salt
Wet Ingredients
- ½ cup + 2 tbsp banana approx 2 medium bananas, very ripe, mashed
- ¼ cup maple syrup
- ¼ cup applesauce unsweetened
- 1 heaping tbsp lemon approx 1 medium lemon, zest
- 1 cup soy milk or almond or cashew milk, unsweetened
- 2 cups spinach finely chopped in food processor or blender, but not puréed, baby, 2 cups before chopping
Instructions
- Preheat your oven to 375 degrees F.
- Mash your banana in a large mixing bowl and then add all remaining wet ingredients and mix well. Then add your dry ingredients to the same bowl and mix until combined without overmixing.
- Fill your mini muffin pans, almost to the top, leaving just a little room for rising. You should get 36 mini muffins.
- Bake for 13-16 minutes, or until a toothpick inserted in the middle of the muffin comes out clean. Remove from the oven and let cool for 10 minutes before removing from the muffin pan and enjoy.
Notes
- If you lack brown rice or oat flour, pulse raw brown rice and oats in a high-speed blender until flour-like.
- Use ripe bananas with brown spots to maximize natural sweetness.
- Fresh baby spinach is best; avoid pureeing to keep muffins yellow rather than green.
- Kale may substitute for spinach but reduce quantity due to stronger taste.
- Use nonstick or greased mini muffin pans to prevent sticking; parchment liners are not recommended due to low fat content.
- Allow muffins to cool 5-10 minutes before removing to maintain shape.
- Optionally add 1/4 to 1/3 cup chocolate chips for extra sweetness if desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 36mini muffins
Amount Per Serving
Calories 43 kcal
% Daily Value*
| Calories | 43cal | 2% |
| Carbohydrates | 8g | 3% |
| Protein | 1g | 2% |
| Fat | 1g | 2% |
| Sodium | 75mg | 3% |
| Potassium | 64mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 173IU | 3% |
| Vitamin C | 1mg | 1% |
| Calcium | 28mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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