Maple Banana Muffins

Makes 12 muffins

These muffins are tender and so fragrant and delicious, you won’t believe they are made with whole-grain flours and no oil!

1 cup whole-wheat pastry flour (or 1 cup + 3–4 tablespoons spelt flour for wheat-free version)
3/4 cup oat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/2 teaspoon freshly ground nutmeg
1/4 teaspoon sea salt
1 cup pureed overripe banana (see note)
1/3 cup pure maple syrup
1/2 cup plain nondairy milk
1 teaspoon pure vanilla extract
2–3 tablespoons grain-sweetened non-dairy chocolate chips (optional)

Preheat oven to 350 F. In a large bowl, mix dry ingredients. In a separate bowl, combine pureed banana, maple syrup, non-dairy milk, and vanilla. Add wet mixture to dry, and add in chocolate chips (if using), and stir through until just well combined (don’t overmix). Pour mixture into a 12-cup muffin pan fitted with cupcake liners. Bake for 17 to 20 minutes, or until a toothpick inserted comes out clean. Remove, let cool for a few minutes in pan, and then transfer to a cooling rack to cool completely.

Note: If you have an immersion blender, puree several medium-large overripe bananas in a deep, large cup, then measure to get your 1 cup. If you don’t have an immersion blender, mash banana very well.

Per muffin:

  • 105 calories
  • 0.9 g fat
  • 0.2 g saturated fat
  • 7% calories from fat
  • 0 mg cholesterol
  • 3 g protein
  • 23 g carbohydrate
  • 8 g sugar
  • 2 g fiber
  • 190 mg sodium
  • 76 mg calcium
  • 0.9 mg iron
  • 2 mg vitamin C
  • 6 mcg beta-carotene
  • 0.3 mg vitamin E

Recipe adapted from The Everyday Vegan by Dreena Burton of

This entry was posted in 100 Calories, Breakfast, Dessert, Nut-Free. Bookmark the permalink.

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