Banana Nut Muffins

by

Packed with nutrition and perfectly sweet, these gluten, dairy, and refined-sugar free Banana Nut Muffins are just what you need to start the day off right.

The best meal of the day.

Healthy banana nut muffins

There’s no doubt in my mind that breakfast is important. Not only are breakfast meals delicious, but they’re also a healthy way to kick your metabolism into gear, help balance your blood sugar, and start the day off right!

I love breakfast in any form it takes, smoothies, egg dishes, coffee cake, granola… But there’s an extra-special place in my breakfast-loving heart for muffins.

These little Banana Nut Muffins are packed with vitamins and nutrients from… you guessed, bananas and nuts. 🙂 Though most banana nut muffins I’ve had usually come with walnuts, I’ve added another of my favorites: pecans.

BananaNutMuffins (4)

Nuts about nuts.

Nuts, in general, are wonderful for you, and pecans are no exception! They’re rich in copper, potassium, calcium, iron, selenium, and magnesium, an anti-inflammatory and antioxidant trace mineral. They are also an excellent source of vitamin-E, several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

You can probably tell what walnuts are good for by looking at their shape. Look familiar? A little like a brain, maybe? Walnuts boast the neuroprotective compounds vitamin E, folate, melatonin, and omega-3 fats. They’re also a good source of antioxidants and their anti-inflammatory properties are known to lower the risk of chronic oxidative stress.

Banana pecan muffins

Bananas for bananas.

While they’re known to be a good source of fiber, potassium, vitamin C and B6, like nuts, bananas are also full of magnesium. They also contain pectin, which helps detox your body from heavy metals and stimulate the growth of gut-friendly bacteria via their prebiotic content.

As if all those healthy vitamins and minerals aren’t reason enough to go make yourself some of these muffins, they just happen to be pretty tasty, too.

Banana nut muffins

Print Recipe
5 from 1 vote

Banana Nut Muffins

These muffins make the perfect quick breakfast or snack.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast
Cuisine: American
Keyword: banana muffins
Servings: 12 s
Calories: 191kcal

Ingredients

  • 1 cup banana mashed - about 3 small
  • 1/2 cup applesauce unsweetened
  • 2 eggs
  • 1/4 cup honey
  • 1 tsp vanilla
  • 1 cup brown rice flour
  • 1/2 cup sorghum flour or more brown rice
  • 1/2 cup tapioca starch
  • 1/2 tsp salt
  • 1/4 tsp nutmeg
  • 1 tsp baking powder
  • 1/2 cup walnuts coarsely chopped
  • 1/2 cup pecans coarsely chopped

Instructions

  • Preheat oven to 350 and lightly grease a muffin tin, or line with paper liners.
  • In large bowl, mash bananas. Stir in applesauce, eggs, honey, and vanilla.
  • On top of banana mixture, sprinkle flours, starch, salt, and nutmeg. Stir in to combine.
  • Sprinkle with baking powder and quickly mix in.
  • Fold in nuts.
  • Scoop 1/3 cupfuls of batter into prepared muffin tin and bake for 20 minutes, or until tops spring back when lightly touched.

Nutrition

Calories: 191kcal | Carbohydrates: 29g | Protein: 3g | Fat: 7g | Cholesterol: 27mg | Sodium: 109mg | Potassium: 200mg | Fiber: 2g | Sugar: 8g | Vitamin A: 1% | Vitamin C: 1.4% | Calcium: 3.1% | Iron: 5.4%

 

 

Raia
Raia lives in the south with her husband/best-friend, five wonderfully crazy kids, six free-range chickens, and a gazillion mosquitoes. In between being a full time wife, mom, and homeschool teacher, she blogs over at RaiasRecipes.com, where she shares all her gluten-free and allergy-friendly food.
Raia
Raia
Raia
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18 Comments

  1. Ashley @ DownHomeDuo

    These look great! Definitely going to try them out next time I have extra bananas.

    • Raia

      Thanks so much, Ashley! I hope you enjoy them. 🙂

  2. Andrea Wyckoff

    These banana nut muffins sound dreamy! The look so scrumptious too! Love how you created a yummy treat with so much good-for-ya nutrition packed inside.

    • Raia

      😉 Thank you, Andrea! I love sneaking in as much nutrition in as possible!

  3. Pat Lebs

    Substitute for tapioca starch?

    • Raia

      You can try, cornstarch, potato starch, or arrowroot powder.

    • Raia

      Thanks, Chrystal! I’m quite fond of applesauce in baked goods. 😉 I love the texture and sweetness it provides! It’s a great oil replacer, too.

  4. Emily @ Recipes to Nourish

    These sound delicious! I love muffins to go with my breakfast and as afternoon snacks too. The recipe looks great Raia!

    • Raia

      Thanks so much, Emily! Muffins are a favorite for me, too. 😉

  5. Brianna H

    I love easy grab-n-go breakfasts like this!

    • Raia

      Thanks, Brianna! 🙂

  6. Allergy Awesomeness

    I miss walnuts, banana+walnuts is really THE best combo…and don’t even get me started on pecans, too! Dreaming of these.

    • Raia

      I understand how hard it can be when you have to forgo certain things due to allergies! :p At least you still can dream…

    • Raia

      Agreed Rebecca! 🙂

  7. N. Boyd

    Do you have any nut substitutions for the walnuts and pecans? My daughter is allergic to both walnuts and pecans. Are there other nuts with a similar nutritional profile?

    • Donielle Baker

      Maybe not with the same nutritional profile, but I’m sure any other nut that she isn’t allergic to would work!

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