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5.0 from 12 votes

Healthy Banana Muffins

These healthy banana muffins are made with whole wheat flour, sweetened with maple syrup, dairy free and gluten-free friendly using a 1-to-1 gluten-free baking  flour. Moist, flavorful, full of banana flavor – everything you want and love in a banana muffin!

Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 12 muffins
Calories: 183 kcal
Course: Breakfast
Cuisine: American

Ingredients

Dry Ingredients
  • 1 & 2/3 cups whole wheat pastry flour* see notes
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1.5 teaspoons cinnamon can omit if you want to add chocolate chips
Wet Ingredients
  • 1 & 1/4 cups well-mashed extra-ripe banana about 3 medium bananas
  • 1/4 cup pure maple syrup
  • 1/4 cup granulated sugar* can omit
  • 1/3 cup oil avocado, melted & cooled coconut, sunflower, etc.
  • 2 large eggs
  • 1/2 tablespoon vanilla extract
  • 1/4 cup milk of choice

Instructions

    Cup of Yum
  1. Preheat oven to 425ºF and line muffin pan with paper liners, or spray with oil; set aside.
  2. In a medium bowl whisk together dry ingredients; set aside.
  3. In large bowl combine well-mashed banana with maple syrup. Add eggs and oil, whisking until combined. Gently stir in vanilla and milk then slowly add in flour until just combined – careful not to over-mix or you'll end up with tough muffins.
  4. Evenly distribute batter into prepared pan, filling about 2/3 way full. Bake muffins for 5 minutes at 425ºF, then drop oven temperature to 350ºF and continue baking 10-15 minutes, or until inserted toothpick in center comes out with no wet batter (some crumb is okay). Allow muffins to cool in pan for a few minutes before transferring to rack to cool completely.
  5. Muffins best enjoyed within 3 days, served warm with your favorite nut butter. Enjoy!

Notes

  • OPTIONAL MIX-INS: Feel free to add 1/3 cup mini chocolate chips, chopped walnuts or pecans, and even more spices like 1/4 tsp ginger and nutmeg, additional cinnamon.
  • FLOUR: Whole wheat pastry flour will yield the softest texture, but you can also sub half whole wheat, half all-purpose with similar results. If using whole wheat white flour or using Bob's 1:1 gluten-free baking flour, I would use two tablespoons LESS. If looking for a grain-free alternative, see my simple paleo banana muffins or paleo banana bread.
  • SUGAR: Taste-testers preferred with with additional granulated sugar. But if you don't have a big sweet tooth, you can omit. If you use extra spotty, more black, bananas you may not need the granulated sugar. Maple syrup or honey is needed though – changing that will affect the rest of the ratios.
  • VEGAN / EGG-FREE: To make vegan, use 2 TBSP flaxseed meal mixed with 6 TBSP water, let sit until it gels, about 4 minutes, then incorporate into the wet ingredients as directed.
  • Store leftover muffins in airtight container at room temperature, or in fridge for a couple of days longer.

Nutrition Information

Serving 1muffin Calories 183kcal (9%) Carbohydrates 28g (9%) Protein 3g (6%) Fat 7g (11%) Saturated Fat 1g (5%) Polyunsaturated Fat 6g Cholesterol 32mg (11%) Sodium 169mg (7%) Fiber 2g (8%) Sugar 14g (28%)

Nutrition Facts

Serving: 12muffins

Amount Per Serving

Calories 183

% Daily Value*

Serving 1muffin
Calories 183kcal 9%
Carbohydrates 28g 9%
Protein 3g 6%
Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 6g 35%
Cholesterol 32mg 11%
Sodium 169mg 7%
Fiber 2g 8%
Sugar 14g 28%

* Percent Daily Values are based on a 2,000 calorie diet.