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Home » Blog » Whole-Wheat Banana (Nut) Muffins

Whole-Wheat Banana (Nut) Muffins

 Updated: September 23, 2019    Lisa Leake    313 Comments

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I’ve always had a thing for banana nut muffins, but not until I cut out all highly processed food did I realize that the standard muffin is kind of like a cupcake minus the icing. If you look up muffin recipes online they typically call for white (refined) all-purpose flour and sugar – lots of it. Some recipes call for as much as a cup (or even more) of sugar in a batch of 12 muffins. Some cupcake recipes I found also call for that same amount!

So leaving off the icing and calling it something different means we can eat cupcakes for breakfast? Whose grand idea was that!? Well, thankfully if you use whole-grain flour and a smaller amount of (a more natural) sweetener – muffins can actually be the breakfast food we were all hoping for. Enjoy!

Whole Wheat Banana Nut Muffins from 100 Days of #RealFood

 

 

Whole-Wheat Banana Nut Muffins
4.77 from 64 votes

Course: Breakfast, Desserts, Snacks & Appetizers
Cuisine: American
Keyword: healthy desserts
Dietary Restriction: Vegetarian
Category: Freezer Friendly

Active Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings (Adjust to suit): 12 muffins (or 36 mini muffins)
Calories: 202 kcal

I've always had a thing for banana nut muffins, but not until I cut out all highly processed food did I realize that the standard muffin is kind of like a cupcake

Print

Whole Wheat Banana Nut Muffins from 100 Days of #RealFood

Ingredients

  • 1 1/2 cups whole-wheat flour
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking powder
  • 2 eggs
  • 1/2 cup butter, melted (1 stick)
  • 1/3 cup pure maple syrup
  • 2 bananas, very ripe, and peeled (the riper they are the sweeter they'll be)
  • 1/2 cup walnuts, chopped (optional)

Instructions

  1. Preheat the oven to 350 degrees F. Line a muffin pan with paper or silicone liners and set aside.
  2. In a large bowl whisk together the flour, baking soda, salt and baking powder. Make a well (hole) in the center of the flour mixture and drop in the eggs, butter, and syrup. Mix with a fork until it just comes together and set aside.
  3. In a small bowl mash the two bananas together with the back of a fork. Carefully fold the bananas and walnuts (if using) into the muffin batter and distribute evenly into the 12 muffin cups (or 36 mini muffin cups). Bake until they begin to brown on top and a toothpick comes clean when inserted in the center, about 20 to 22 minutes for regular sized muffins or 12 to 14 minutes for mini muffins.

Recipe Notes

We recommend organic ingredients when feasible.

Nutrition Facts

Nutrition Facts
Whole-Wheat Banana Nut Muffins
Amount Per Serving
Calories 202 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 5g31%
Cholesterol 48mg16%
Sodium 244mg11%
Potassium 147mg4%
Carbohydrates 22g7%
Fiber 2g8%
Sugar 8g9%
Protein 4g8%
Vitamin A 290IU6%
Vitamin C 1.7mg2%
Calcium 35mg4%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Category: Breakfast, Recipes, Treats & Dessert

Previous Post: «Taylor Family on 100 Days of #RealFood Amy’s Road to the Institute for Integrative Nutrition (+ Recipe)
Next Post: Mango Salsa (+ How to Cut a Mango) mango salsa on 100 days of real food»

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About Lisa Leake

Lisa is a wife, mother, foodie, blogger, and New York Times Best-selling author who is on a mission to cut out processed food.

Reader Interactions

Comments

  1. Margarita

    November 15, 2019 at 8:30 am

    How much do you use?

    Reply
    • 100 Days Admin

      November 19, 2019 at 11:15 am

      Hi Margarita, please let me know what you are referring to. – Nicole

      Reply
  2. Nicole

    July 11, 2019 at 8:45 pm

    I’ve made these many times and I always use brown sugar instead of maple syrup and it is always lovely! Thanks for sharing.

    Reply
  3. Ann B.

    June 9, 2019 at 12:20 am

    I can’t eat dairy or eggs. Has anyone tried using non-dairy yogurt and something like flax meal or chia seed instead of the egg? These look amazing.

    Reply
    • 100 Days Admin

      June 21, 2019 at 9:50 am

      Hi Ann, one of our readers had this to say “I’ve made these egg free with egg replaced and dairy free with coconut oil instead of butter, I’ve also reduced the maple syrup to 1/4 cup and they still taste great!” Hope this helps – Nicole

      Reply
  4. Joy

    January 21, 2019 at 1:40 pm

    What is the calorie count per muffin?

    Reply
    • 100 Days Admin

      January 21, 2019 at 4:39 pm

      Hi Joy. We do not provide those details. This post will help you see why: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.

      Reply
  5. Rebecca Johnson

    January 13, 2019 at 12:31 pm

    These are delish and satisfying! My family absolutely loves them!

    Reply
  6. Jen

    January 3, 2019 at 1:36 pm

    Does this make 12 standard size muffins or 12 huge muffins? I need to make 24 regular size muffins (2 muffin tins) and just wondering whether to double the recipe. Thanks!

    Reply
    • 100 Days Admin

      January 4, 2019 at 9:09 am

      Jen, I actually just made these yesterday and it made just enough for 12 standard size muffins. – Nicole

      Reply
  7. Megan Hartten

    August 13, 2018 at 9:38 pm

    These are amazing! I used coconut oil instead of butter (because I realized at the last minute that I was out LOL) and they turned out perfectly. So yummy and moist, and just the right amount of sweetness. Thanks for another great muffin!

    Reply
    • Sharna

      February 18, 2019 at 6:56 pm

      Can u please tellme how much coconut oil to use and in what form? I don’t have any experience using it. Thank you

      Reply
  8. Karen

    May 21, 2018 at 1:58 am

    These were a hit in my family! Great flavor and texture. My husband, 4 year old twins and I promptly devoured them in less than 2 days. I will be making them again. Thanks. :-)

    Reply
  9. Krista Ehret

    May 11, 2018 at 5:02 pm

    I adore these muffins and make them any time I have bananas that are past their prime. So nice to enjoy a pastry with my coffee and not feel guilty about it! I’ve shared this as one of my “Friday Favorites” blog post this week.

    Thanks for the great recipe!
    http://www.peonypincher.com

    Reply
  10. Jennifer Evans

    January 22, 2018 at 10:43 pm

    I’ve made these a few times and they are really good! Our favorite version is with frozen blueberries mixed in. I’ve made these egg free with egg replaced and dairy free with coconut oil instead of butter, I’ve also reduced the maple syrup to 1/4 cup and they still taste great!

    Reply
  11. Nish

    November 2, 2017 at 8:29 pm

    This recipe is so versatile! You can add pumpkin purée or even applesauce instead of banana. Love this, well my kids do too!

    Reply
  12. Amy

    October 15, 2017 at 5:19 pm

    This was really good!

    Reply
  13. Yvonne Dagger

    September 25, 2017 at 12:54 pm

    Excellent muffins for my grand kids. Is there a calorie count for them?

    Reply
    • Amy Taylor (comment moderator)

      September 25, 2017 at 3:36 pm

      Hi there. We do not provide calorie information but there are lots of online tools that will help you with that.

      Reply
  14. Gina

    September 3, 2017 at 8:15 pm

    What are the nutritional values ?

    Reply
    • Amy Taylor (comment moderator)

      September 11, 2017 at 11:29 am

      I’m sorry but we don’t provide nutrition beakdowns. There are many online calculator tools that you can help you do that. This post may help you understand our philosophy on not breaking things down to the numbers but we do understand that sometimes it is necessary: https://www.100daysofrealfood.com/?s=healthy++eating++defined.

      Reply
  15. Kim

    August 29, 2017 at 2:22 pm

    Delicious. Added just a few mini chocolate chips as a special treat. My toddler went crazy for these.

    Reply
  16. James

    June 21, 2017 at 12:50 pm

    Do you have nutritional info posted for this recipe and all others on your website? If so, where? Thanks!

    Reply
    • Amy Taylor (comment moderator)

      June 26, 2017 at 10:59 am

      I’m sorry but we don’t provide nutrition beakdowns. There are many online calculator tools that you can help you do that. This post may help you understand our philosophy on not breaking things down to the numbers but we do understand that sometimes it is necessary: https://www.100daysofrealfood.com/?s=healthy++eating++defined.

      Reply
  17. Melissa

    May 31, 2017 at 10:52 am

    Can you tell me what the sodium content of your muffins is?

    Reply
    • Amy Taylor (comment moderator)

      June 6, 2017 at 3:25 pm

      Hi Melissa. I’m sorry but we don’t provide nutrition beakdowns. There are many online calculator tools that you can help you do that. This post may help you understand our philosophy on not breaking things down to the numbers but we do understand that sometimes it is necessary: https://www.100daysofrealfood.com/?s=healthy++eating++defined.

      Reply
  18. Elizabeth Laurel McAllister

    May 6, 2017 at 2:39 pm

    Can I use coconut flour instead?

    Reply
    • Amy Taylor (comment moderator)

      May 16, 2017 at 11:59 am

      That’s not something we have tried. Coconut flour absorbs a lot more liquid and is difficult to bind.

      Reply
  19. Jeff

    April 23, 2017 at 10:45 am

    These are great! I added chocolate chips to half of them and my daughter who will not touch bananas ate up the ‘chocolate chip’ muffins! Thank you!

    Reply
  20. ame

    April 13, 2017 at 2:55 pm

    is it ok to substitute honey for maple syrup?

    Reply
    • Amy Taylor (comment moderator)

      April 17, 2017 at 1:38 pm

      You can but you might need to add a bit of liquid if the honey is really thick.

      Reply

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