Whole Wheat Banana Nut Muffins
Because I know many of us are looking for healthier eats this time of year!
Big fat sugar-filled muffins are great and all (helloooooo) but a healthy muffin that’s also a delicious muffin? I’ll use and reuse that recipe until it’s drilled in the back of my brain. I always enjoy testing out new healthy-ish muffin recipes because they’re (1) easy to make (2) quick to make (3) portable (4) acceptable for breakfast, snack time, and can even be called dessert and (5) they’re perfect for freezing even though they never make it to the freezer because we eat them all.
Oh and (6) baking muffins when it’s single-digits-weather out there only seems appropriate. Man it’s COLD.
This is my latest muffin test. Banana nut because many of you have been requesting it! I decided to go for it in the wintertime since bananas are winter baking’s fave fruit. I’m loving these muffins right now because they feel like a treat while sneaking in a bunch of healthful ingredients. Muffinery magic.
Here’s what these banana nut muffins have
- whole wheat flour
Here’s what these banana nut muffins don’t have
- refined sugar
- a gross dry texture that’s often associated with whole wheat flour. Ew.
Simple and healthful ingredients can produce delicious-tasting baked goods if we use ’em right. Take whole wheat flour for example. Whole wheat flour has the tendency to dry baked goods out, but if we pair it with moist-makers like bananas, eggs, and coconut oil, we’ll be singing its praises. The whole wheat flour leaves an awesome nutty flavor, too! A little maple syrup can go a long way, but its sweetness can be baked off and overpowered by other ingredients. Complement its flavor with mashed banana (not refined sugar) and we’re in business.
I used my whole wheat apple cinnamon muffins as a starting point for this recipe. Added some oats and mashed banana, reduced the baking soda (it’s fine with only 1 and 1/2 tsp) and reduced the maple syrup since mashed bananas are pretty sweet on their own. Remember my trick for mashing up bananas? Just use your mixer. Then mix in the rest of the wet ingredients right in the same bowl.
The muffins aren’t overly sweet, so don’t expect a sugar crash. For some flair, I topped the muffins with oats and a sprinkle of coconut sugar. Totally optional, but I think you’ll enjoy the extra caramelized crunch from the coconut sugar on top. It was REALLY good here! Aren’t they pretty?
A schmear of melty butter because the muffins are healthy. Balance.
Try my fluffy whole wheat waffles next!!
Whole Wheat Banana Nut Muffins
- 2 cups (260g) whole wheat flour (spoon & levelved)
- 1/2 cup (40g) old-fashioned rolled oats
- 2 teaspoons ground cinnamon
- 1 and 1/2 teaspoons baking soda
- 1/2 teaspoon salt
- 1 and 1/4 cups mashed banana (about 3 medium bananas)
- 3 large eggs
- 1/3 cup (80ml) vegetable, canola oil, or melted coconut oil
- 1/3 cup (80ml) pure maple syrup*
- 1/4 cup (60ml) milk (any kind)
- 1 teaspoon pure vanilla extract
- 1 heaping cup chopped nuts (any kind-- I use 130g walnuts)
- optional: 3 Tablespoons oats and coconut sugar for sprinkling
- Preheat oven to 425°F (218°C). Spray a 12-count muffin pan with nonstick spray or use cupcake liners. This recipe makes 15 muffins, so prepare a second muffin pan with 3 liners.
- Whisk the flour, oats, cinnamon, baking soda, and salt together in a large bowl until combined. Set aside. In a medium bowl or in the bowl of your stand mixer, mash the bananas. Then whisk in the eggs, oil, maple syrup, milk, and vanilla together until combined. Pour the wet ingredients into the dry ingredients, stir a few times, then add the nuts. Fold everything together gently just until combined and no flour pockets remain.
- Spoon the batter into liners, filling them all the way to the top. Top with oats and a light sprinkle of coconut sugar, if desired. Bake for 5 minutes at 425 then, keeping the muffins in the oven, reduce the oven temperature to 350°F (177°C). Bake for an additional 16-17 minutes or until a toothpick inserted in the center comes out clean. The total time these muffins take in the oven is about 22-23 minutes, give or take. (For mini muffins, bake 11-13 minutes at 350°F (177°C).) Allow the muffins to cool for 5 minutes in the muffin pan, then transfer to a wire rack to continue cooling.
- Muffins stay fresh covered at room temperature for a few days, then transfer to the fridge for up to 1 week.
Make ahead tip: For longer storage, freeze muffins for up to 3 months. Allow to thaw overnight in the refrigerator, then bring to room temperature or warm up in the microwave if desired.
- You can use honey for the maple syrup, but the flavor will be different. Maple works so well with banana!
- Why the initial high temperature? The hot burst of air will spring up the top of the muffin quickly, then the inside of the muffin can bake for the remainder of the time. This helps the muffins rise nice and tall.
Using SparkRecipes calculator and calculated using coconut oil, skim milk, and walnuts, these muffins come out to 205 calories, 10g fat, 22g carbs, 3g fiber, and 5g protein each.
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