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
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
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
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Preheat the oven to 350 degrees F. Line a muffin pan with paper or silicone liners and set aside.
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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.
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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
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Amy’s Road to the Institute for Integrative Nutrition (+ Recipe)
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Hi Amber. Typically you would double all the ingredients. The exception can be the leavening agents. This explains: http://www.thekitchn.com/make-it-double-best-tips-for-making-double-batches-of-muffins-cookies-breads-180249. ~Amy
Could I use oat flour instead of whole wheat in this recipe? Thank you!
Hi there. Oat flour could not be subbed 1:1. It would take some experimentation. Let us know if you give it a try. This might help: http://www.livestrong.com/article/557742-baking-with-oat-flour-vs-wheat-flour/. ~Amy
Thank you! I may experiment a little. :)
I actually had no idea how sweet the muffins were in our country until I lived in Germany for a few years. In talking with the locals, they told me how American muffins were just like cake. They were so right. I can’t wait to try this recipe!
I was going through the comments to see if anyone brought this up specifically, but there were so many comments! I know Lisa freezes the already cooked muffins, but can you freeze the batter? I far prefer fresh out of the oven muffins over just thawed!
Hi Paige. Here is how another blogger freezes batter: http://dontwastethecrumbs.com/2013/09/why-didnt-i-think-of-this-sooner-freezing-muffin-batter/. ~Amy
LOVED these muffins!!! the only change was I added half a tsp of maple extract and will probably add a little more next time but I made 2 batches and will definitely be using this recipe again. thanks
Just wonderful! I made them this morning as I was looking for a whole wheat recipe and came across yours – these are delicious. I didn’t use nuts but instead put flax seeds and these are so tasty. I lived in Copenhagen for a few months and also noticed that over there the sweets were no where near as sweet as here in the U.S., and I have to admit I miss that – so this is a nice little throw back to a wonderful classic. Thanks :)
So good! I added an extra banana because my kids aren’t fans of whole wheat. I made some tonight for breakfast in the a.m. but I’m afraid they may not last that long! Having trouble rating this on my phone but I’m giving them a 5.
They’re great! I double the batch to freeze some and do half butter, half coconut oil. Am considering going all coconut oil and maybe doing half maple syrup, half honey. My three toddlers love them! Thanks :-)
Can I replace the maple syrup with honey?
Hi Donna. You can exchange them 1:1. :)
wanna make these today! Can i Substitute Vegetable Oil for Butter in the same quantity?
Hi. We recommend coconut oil as a sub. Here is a post that explains more on the oils/fats that we use: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Can honey be used in place of maple syrup?
Hi Kate. It can. :)
Would love to see the nutritional data on this. Do you have it?
Hello Lisa. We don’t provide nutrition details but you can use an online tool like My Fitness Pal to figure out those details. This post explains why we don’t focus on numbers: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.
Hello Lisa. We don’t provide nutrition details but you can use an online tool like My Fitness Pal to figure out those details. This post explains why we don’t focus on numbers: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.
Very yummy – thank you!
I don’t focus on calories either, but adding an entire stick of butter wasn’t even an option to me. I opted for coconut oil to reduce the amount of saturated fat and these muffins came out beautifully! I brought them in for my co-workers and they enjoyed them, too. I will definitely be making these again. Thank you for sharing a great recipe!
We just baked these muffins and they are good! Our son gave them a thumbs up and so did hubby :) thanks!
I looked up the nutrition facts for butter vs. Coconut oil and cant see the benefit of using coconut oil as a substitution. Its higher in calories and saturated fat. Does anyone know if thats correct?
Hi Sheila. Here is a little more info on coconut oil: http://deliciouslyorganic.net/coconut-oil/.
I’ve made these many times and I always use brown sugar instead of maple syrup and it is always lovely! Thanks for sharing.
I just made these and they are delicious! I love how they aren’t overly sweet and the walnuts add a nice crunch. Thanks Lisa for another great recipe I can feel good about eating!
Can I make this without baking powder? :)
Hi Anu. You need both leavening ingredients to get a good rise of the muffins.
Just made these and they were delicious! I added some apple pie seasoning and a touch of vanilla. Mmm..
I just wanted to say I made these muffins with coconut oil 1:1 instead of butter and they turned out amazing!
I only had one banana so halved the recipe and it was great.. What is the nutritional information?
Hi Joyce. We do not provide nutrition information. This post helps explain: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.
The mix seems to be a little to thick..is that ok?
Hi Sandy. It is a thicker better. :)
I love this recipe, wonder if someone can help me a bit though…The only sub I make is Almond Flour instead of WW, they come out beautiful brown on top, and some are perfect, but some – it’s like the banana stays really mushy in spots. I’m not the best in the kitchen LOL, but I’m trying! Can anyone help me troubleshoot? Thanks!
Hi Natalie. Are you subbing 1:1 with almond flour?
OMG this tastes amazing!! I was initially going to do exactly this – but after scooping the batter into the muffin tin…I realised that my muffin tin didn’t fit the oven (cries) BUT ITS OK I have a bread pan so I put it in that and turned out as banana bread instead!!
Lovely lovely!! I used multigrain chapati flour instead of whole-wheat flour, 1/3 cup of coconut oil, 1/3 honey plus a bit of coconut sugar, a bit of chocolate chips… A bit means up to your liking ;-) the texture of this muffin is really nice. Already made twice, will definitely make again. Thanks!!
We love this muffin recipe! Can I make it in a loaf pan, and if so, do I need to adjust the temperature? What cooking time do you recommend? Thanks!
Hi there. This will help: https://www.100daysofrealfood.com/2011/05/02/recipe-whole-wheat-banana-bread/.
I made these today, and they are terrific! The recipe yielded 47 mini muffins, and I added dark chocolate chips to half to try and encourage my son to eat them. I will definitely make these again!
I love these muffins, but wondering if I can decrease the amount of butter and maybe use applesauce? Any suggestions?
Hi Anne. Other readers have replaced the butter or part of the butter with applesauce successfully.
These were simply Aaaaaamazing!!! And so very easy to make. I like making mini muffins and freezing extra for breakfast. My 5 year old ate 8, yes 8 of them! Thanks!
Just made these and they are sooo yummy. Only change I made was to add 1/2 tsp of cinnamon. I will def make them again.
you can also replace half the butter with the same amount of apple sauce. Works great.
Has anyone made with a gluten free flour? Is it the same ratio?
Hi Sara. If you are using a commercial gluten free blend, it should be the same.
Excellent recipe! I actually used 1 c. wheat and 1/2 c. almond flour and only cooked them 15 minutes in regular sized muffin tins. FABULOUS!!
These were great! I used whole wheat pastry flour because I wanted to try it and they were delicious. I’m always on the hunt for a good banana muffin or bread recipe with less refined ingredients. Thanks so much!
These muffins are the bomb! Made as is except doubled recipe.
I’ve been making these muffins for a while now and they are fantastic! However, I just found out I have high cholesterol (genetics I think) and am trying to cut back on butter and coconut oil. Suggestions for another “real food” substitute?
Hi there. Replacing the oil/fat with applesauce has worked for me. :)
Is there something I can replace the maple syrup with?
Hi. You could use honey instead.
I just made these. Used 1/4c applesauce & 1/4c coconut oil instead of butter and added 1/2 c chocolate chips. AMAZING!
These muffins are always a hit. I’m wondering if I could sub strawberries for the bananas…. Any suggestions to make a successful substitution?
Thanks!!
Hi Anna. That is not a sub that we have tried. Let us know your results if you do.
Could you use coconut oil instead of butter?
Definitely.
I’m going to make those muffins tonight, but I’ll sub the baking powder for limon to avoid Aluminium in baking powder composition. Olive oil at the place of butter. Thank you for sharing
I have super ripe bananas. Have you tried them with less maple syrup or none at all? 1/3 of a cup is a small amount – so I was wondering how they would be if we omitted it. :)
Hi Holly. I’ve used over-ripe bananas only and loved them. It depends on the sweetness level you desire. ;)
Another fabulous recipe. These are so yummy. My tastebuds have completely changed since eating less processed sugar. I had a bite of a muffin the other day from a bakery that people were flipping over and it tasted like there was a cup of sugar in the small bite I took– so gross! Don’t get me wrong, I still love a good “sweet treat” but these are a perfect balance of sweet with still tasting like they’re not killing your caloric intake. Love them! These yielded about 10 medium-full muffins for me.
Can this recipe be doubled or tripled? I have a TON of bananas that I’d love to use up, and I like to make extra muffins to freeze.
Hi Alicia. I almost always double it. :)
I made these tonight. I made three changes. An extra banana, 1/4 olive oil and 1/4 Greek yogurt. I used Agave instead of maple syrup because that’s what I had on hand. They came out light and fluffy. My family loved them. Thanks for this recipe. I have been looking for a breakfast muffin for the up coming school year.
1/4 cup of each oil olive and greek yogurt?
Could spinach be added to these or is there a similar recipe? Trying to get my kids to eat more veggies.
Hi Sara. Pumpkin and other veggie purees are a great way to do that.
can these be frozen
Amazing yet healthy muffin recipe! Loved it! I had a lot (5) of ripe bananas so I used all of them, but I put only 1 table spoon of maple syrup and 1-2 tbl.spoon of honey to mix it up a bit. And it was just right amount of sweetness! Also, I put less fat, thinking it will be moist because of the bananas and it was! I uses half butter half peanut butter and roughly chopped wallnuts. Loved it! Thanks for sharing
Half peanut butter? Yum!!
I’m going to try that!
Made these today. Doubled the recipe and froze half for quick breakfast meals. They were delicious!
Just made these! So yummy! My kids love them. I didn’t have any maple syrup in the pantry so I used 1/4 cup of honey instead of the 1/3 cup of syrup. They came out great.
I have made these 3 times and they are delicious. Last time, one of my bananas wasn’t quite ripe enough, so I mixed some unsweetened applesauce in with the bananas and it turned out great!
I don’t like nuts, so I put chocolate chips in instead of the walnuts, and these are always a hit! I’ve made them for class treats for my daughter and brought them to work, and everyone loves them. Since fall is coming up, I think next time I am going to substitute canned pumpkin for the bananas, and maybe add a little pumpkin pie spice. Can’t wait to try it!
Can you substitute spelt flour? Thanks!
Yes! I have made it with spelt and it turns out great.
Great thanks!
They are great!!!… but I would like to replace butter for olive oli…how much I have to use
Thank you!!
Hi Monica. We’ve not used olive oil in this recipe but I would not change the amount.
Can I use sugar free or light maple flavored syrup or agave in place of pure maple syrup? Same amount ?
Hi there. I imagine so in the same amount.
Would you recommend freezing them if I make a big batch?
Hi. Yep, freezing them works great.
The family loves these! I make them so often! I’m using a fitness app and am wondering if anyone has a calorie for a muffin?
Hi. We do not provide calorie info. This post will explain why: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.
Thanks for the receipie!
My son has diary allergy so substituted veg oil for butter(same quantity) and i did not have maple syrup so added granulated white sugar (same maple syrup quantity) and added almost 1/4 cup coconut milk. No change in other ingredients.
I followed the recipe the first time and my husband complained about not being able to taste the bananas. So the second time I omitted the eggs and added an additional banana for each one (a total of four in the recipe). I also used oil instead of butter in the same quantity. The result was a lighter muffin, full of banana flavor! (And vegan!)
These were AMAZING. Great texture, not overly sweet, just right. I decided to ‘frost’ them with healthy coconut whip and top with more chopped walnuts. Pastry shop worthy without the guilt!
Came out awesome dear…..it was so soft and moist…..since i didnt have maple syrup i substituted with honey for the same quantity with two teaspoons of brown sugar..instead of butter i replaced oil for the same qty.
Thanks a lot
Substitute some applesauce for that whole stick of butter and you have a winner.
Would you sub 1/2 a cup applesauce?
How many calories are in each large muffin?
Hi Denise. We do not provide those details. This post will help you see why: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.
I added a teaspoon of pumpkin spice (cinnamon, ginger, lemon peel, nutmeg, cloves, cardamom). Yumm. Thanks for the recipe and blog.
-Debbie
What is the best way to store these to keep them fresh. I’d like to make a big batch, freeze some, and have some unfrozen ones. I usually put my muffins in a ziploc bag but find that they end up being too moist and kinda change flavor when I keep them like that.
Hi there. I, too, freeze in ziplocks. Make sure you remove as much air as possible from the bag which will help prevent freezer burn.
Can we use this recipe and make banana bread instead of muffins?
Hi there. Here is Lisa’s banana bread recipe: https://www.100daysofrealfood.com/2011/05/02/recipe-whole-wheat-banana-bread/.
These muffins are ace!
I used vegetable oil instead of butter and choc chips instead walnuts.
Do you think applesauce instead of eggs and coconut oil instead of butter would work?
Yummy! I left out the syrup, added another ripe banana, and some blueberries, and they turned out pretty well. I forgot that I was using salted butter though, and they were a bit salty. Watch out for that!
these were delicious and so moist! i substituted coconut oil for butter because I was too lazy to melt butter haha and they tasted great! i added a splash of vanilla extract because i had it out for my coffee and it was a great addition. Thanks for the wonderful recipe!
I love this recipe, and still make it regularly for my daughters … but I have to be gluten free now, and I am having the hardest time finding a good gluten free banana muffin recipe. They always turn out dry (rice flour) or soggy and wet (coconut flour). Any way this recipe could be adapted?
Hi. I’ve used a whole grain gluten free blend.
I make these a lot, very simple recipe and freeze well. Instead of nuts though I add cooked wheat berries and flax meal, both to boost nutrition. My kids love them!
Simple Banana Muffin base:
2-3 mashed ripe bananas (depending on size)
1/4 cup plant milk
1/4 cup olive oil
1/4 cup honey
1 tsp vanilla
1.5 cups whole wheat flour
1 tsp baking soda
1 TB cinnamon (or you can mix other spices)
dash salt
Mix first 5 ‘wet’ ingredients in large bowl. Mix next 4 ‘dry’ ingredients in smaller bowl. Add dry ingredients into wet bowl and stir until just combined.
Then you can go crazy adding whatever mix-ins you like. We have used different combinations of the following, depending on our moods, who was eating them, and what was in the house:
raisins and/or craisins
nuts (pecans or walnuts)
oats (will need more moisture, so we add unsweetened applesauce)
coconut flakes/shreds
chocolate chips
flax seeds (whole or ground)
millet
Use an ice cream scoop to portion into greased muffin tin and bake at 350 around 20 minutes, depending on your oven. Enjoy :)
I love Lisa’s recipes and focus on natural ingredients. I’ve made these several times and they are awesome. I do add cinnamon and cloves and sometimes pumpkin spice to give it more flavor. For add in’s I’ll sometimes mix in raisins or bittersweet chocolate chips.
I came across this recipe when I did a search for whole wheat banana muffins. I quit smoking almost 8 months ago,and have gained about 30 lbs, so I am trying to eat healthier, by adding more organic foods, eating less sugar, opting for whole wheat flour, and cutting out processed foods. I made these muffins today, and they are really good! Not dense. Moist, and not too sweet! Even my hubby loved them! Thank you for sharing this recipe!
Tried to leave a rating but wouldn’t take when I first commented…5 stars! I will be adding this to my go to recipes!
Has anyone tried making these with coconut oil instead of butter? I saw on the Apple Walnut muffin recipe it actually states you can. I was curious if that carried over here also. Thanks!
You can and it works well.
Love these whole wheat banana nut muffins. They’re delicious! Keep up the awesome work.
I am so happy to find this recipe. It is easy, healthy and they taste great!
And my husband ate them so that is saying A LOT!
I made this recipe today and it is a keeper! I made as written, but can see lots of variations possible.
Thank you!!
I just made this recipe and it is so good!! I used almonds instead of walnuts and just over 1/3 cup olive oil instead of butter and they turned out amazingly!
Hi Lisa,
Can you use White whole wheat flour?
Thanks,
Julie
Yes, you can.
these are the best muffins ever!!!! My kids gobble them up!
is it ok to substitute honey for maple syrup?
You can but you might need to add a bit of liquid if the honey is really thick.
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!
Can I use coconut flour instead?
That’s not something we have tried. Coconut flour absorbs a lot more liquid and is difficult to bind.
Can you tell me what the sodium content of your muffins is?
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.
Do you have nutritional info posted for this recipe and all others on your website? If so, where? Thanks!
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.
Delicious. Added just a few mini chocolate chips as a special treat. My toddler went crazy for these.
What are the nutritional values ?
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.
Excellent muffins for my grand kids. Is there a calorie count for them?
Hi there. We do not provide calorie information but there are lots of online tools that will help you with that.
This was really good!
This recipe is so versatile! You can add pumpkin purée or even applesauce instead of banana. Love this, well my kids do too!
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!
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
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. :-)
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!
Can u please tellme how much coconut oil to use and in what form? I don’t have any experience using it. Thank you
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!
Jen, I actually just made these yesterday and it made just enough for 12 standard size muffins. – Nicole
These are delish and satisfying! My family absolutely loves them!
What is the calorie count per muffin?
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/.
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.
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
I’ve made these many times and I always use brown sugar instead of maple syrup and it is always lovely! Thanks for sharing.