Banana Nut Muffins Recipe
There’s nothing like a good muffin recipe. Not only are they super simple to make, but you can make them healthy enough for breakfast and sweet enough for dessert. Talk about double-duty banana nut muffins!
Bananas and Nuts — Two of the Best Ingredients
One of my favorite muffin combos are bananas and nuts, like this easy Paleo banana nut muffin recipe. They’re a terrific way to use up over-ripe bananas and come together easily. These grain-free muffins are made with heart-healthy almond flour, which is loaded with vitamin E, and a gluten-free sprouted flour blend. You can either make these a vegan recipe by using ground flax instead of eggs.
And the nutrition in these is second to none. Nutrition-rich bananas are a healthy option for people who don’t have a form of insulin resistance; because they’re quite high in carbs and sugar, you should avoid them if you do.
But for the rest of us, bananas are low in fat and provide a quick energy boost, making them (and these muffins!) a great after-workout snack. They’re also full of potassium and fiber. In fact, just one banana contains about 10 percent of your daily recommended amount. Eating enough fiber keeps your digestive system running smoothly and helps you feel full longer.
And let’s not forget about the nuts in these banana muffins! Walnuts are loaded with omega-3 fatty acids, which are awesome for reducing inflammation, improving circulation and controlling blood sugar. They’re also known to fight depression and improve brain health. You could also use any other nuts you have on hand, like pecans or cashews; you’ll still get those nutty benefits.
How to Make Banana Nut Muffins
Do you know how to make banana nut muffins? Get ready to bake your favorite banana nut muffins ever!
Start by preheating the oven to 350 F. Grease a muffin tray or line them with paper muffin cups.
Mix all the ingredients in a large bowl.
Next, fill the muffin cups cups 2/3 of the way full, as the muffin tops will puff up during baking. Add the extra bananas and crushed walnut topping to the top of the muffins.
Bake the muffins for 15-18 minutes. These easy banana muffins are ready! Have one with your morning coffee, grab one to enjoy as a mid-afternoon snack or nibble on one after dinner.
- 1 cup almond flour
- 1 cup gluten-free sprouted flour blend (brown rice, oat and sorghum blend)
- 1 teaspoon cinnamon
- ½ teaspoon salt
- 2 teaspoons baking soda
- 2 eggs or 2 flax eggs (flax eggs: 1/4 cup water + 2 tablespoons ground flax)
- ¼ cup water
- ½ cup maple syrup
- 2 very ripe bananas, mashed
- ½ cup walnuts, crushed
- 1 banana, cut in half and thinly sliced
- Crushed walnuts
- Preheat oven to 350 F.
- Mix all ingredients in a large bowl.
- Fill greased or paper-lined muffin cups 2/3 full.
- Add banana slice and walnuts and bake for 15-18 minutes.
No fat? No added ghee/butter/oil.
I made them and they are delicious – but I felt like I left an ingredient out?
How do you know for sure if you are insulin resistant or not? I probably am.
For th sprouted flour- can i exchange coconut flour for that, or do 2c almond flour in stead??
Amee, I would try 1¾ cups almond flour and ¼ cup coconut flour. Keep in mind that this may alter the texture and taste.
There is a comment about coconut oil in the recipes but I do not see any oil in the recipe?
Should there be oil in the recipe?
Hi Roxann, I apologize for the confusion. This is an older recipe that has been updated for convenience. It no longer includes coconut oil.
These are yummy. I make them when I am craving a sweet, moist banana bread. I cut back on the maple syrup and don’t include the chocolate, and they are still sweet- thanks for the recipe!
Please advise when using baking soda use aluminum free baking soda. Better health benefit.
I’ve made these muffins 3 times now. Really easy to modify if you’re a moderately experienced baker. :) This last time I added 1/4 c. dark chocolate cocoa powder and a scoop of vanilla protein powder, along with a little extra oil, 1 T. extra coconut milk, and 1/2 pkt. of Stevia to counteract the cocoa powder. YUM!
Made these yesterday, they were very easy to make and very yummy!! Thanks for sharing Dr. Axe!!
The coconut milk link points to the Thai Kitchen coconut milk which comes in a can. Is it BPA free? Can you suggest other brands that don’t come in a can.Thanks!
So Delicious brand comes in boxes.
I’ve been taught that you should never mix grains with fruit as this causes the fruit to ferment in the gut and feeds the bad bacteria. What is your opinion on this, Dr. Axe?
I’ve never found it to be an issue
These are absolutely delicious!
I meant, can i use whole wheat flour?
caTHANKS!!! I use whole wheat flour? Thanks!!!
Can i use whole wheat flour?
I think a sprouted flour or a gluten free all purpose flour are better options!
Can you make these without the egg?
I haven’t personally tried but but have seen that applesauce can be a good substitute for eggs or also 1 tbsp of chia seeds in 3tbsp water = 1 egg. I’m not sure how they specifically would turn out in this recipe though
Hey Kat….you can make these for me when you come home:)
Where can I find flour?
Click on the ingredient in the ingredient list and it will take you to where it can be purchased. Otherwise check your local health food store or Whole Foods
Hi I love your recipes but have trouble converting different ingredients to cups ! Do you think you could put in in grams or ounces please ?
There are cooking conversion charts out there that help with this. Just search for “Cooking conversion chart” and you will find them.
Hi Dr. Josh;
I made these, but used coconut oil and added extra almond milk, but it turned out crumbly and the batter was dense, is it supposed to be like that?
Sorry about that! I don’t think so….I’m not sure what happened
I was interested in trying your super green food and was wondering if you ship to Canada?
Do you think chestnut flour will work aswell?
The texture would be different but I think it would still work
Could I use Almond Milk instead of Coconut Milk?
We have allergies to coconut, dairy and some nuts. Would you be able to recommend some other oil and milk?
Goat milk and red palm oil
These were my first attempt at gluten free baking…they are phenomenal!!!!!! I love to bake and I was so excited to not use any white flour, white sugar! I’m not gluten intolerant just trying to eat healthier. These are definitely a winner in my book!
I would like to make this recipe. The recipe says 1/2 c of coconut oil. Does that mean measure a 1/2 c of melted or unmelted coconut oil ?
What kind of flour do you recommend when there’s a nut allergy? We also have an egg allergy, so what would you replace with this??
Spelt flour is a great option. Otherwise, coconut flour may work, Just make sure to add more wet ingredients to the recipe because coconut oil pulls moisture.
Spelt Flour is not gluten free
True. But when sprouted, it can be a good option for those who do not have digestive issues or leaky gut.
applesauce is a great fat replacement in baked goods. Really helps to add moisture.
I just made these muffins. They are delicious!
Thank you so much for the healthy recipe ..i have tried most of them and it came out very good, and everyone in my family loves it..
we have been trying to eat healthy and most times i used different grains to make my own gluten free flour and it comes out really good..
the grains i used usually be different types of nuts, rice, pease and chick pease, and barley. also i use the cassava flour to hold it together… share if you think its a good thing i’m doing , and help me to better understand the different grains if they are good together.
Barley flour? That’s not gluten free!
can you use coconut or almond flour
Yes. The texture will be different but it should still work. If you choose to use coconut oil you may have to modify other ingredients and add more liquid because coconut flour pulls moisture and could cause the muffins to be dry.
Uhm, which one pulls moisture out of the recipe? Coconut oil or Coconut flour?
If you use coconut flour you need to greatly modify the recipe. Amount should be less than half of regular flour. Probably something like 1/2 to 2/3 C coconut flour.
Why aren’t you posting calories on your recipes such as banana muffins, etc.
I would like to see the nutritional content listed as well. Those look delicious!
Because who cares about calories. Counting calories is sooo 1999. :)