Oil-Free Protein Banana Muffins

These oil-free protein banana muffins are the perfect gluten-free snack or breakfast option, combining the natural sweetness of ripe bananas with the creamy richness of peanut butter. Made with gluten-free 1:1 flour and sweetened with coconut sugar and maple syrup, these muffins are a healthier alternative to traditional baked goods. Packed with protein and fiber, they make a great choice for anyone looking for a nutritious snack or pre-workout fuel. The easy-to-make recipe is great for meal prep and can be enjoyed by both kids and adults. Perfect for those following oil-free, gluten-free, or dairy-free diets. Enjoy these healthy muffins with a cup of tea or coffee for a delicious and satisfying treat!

Ingredients:

Dry Ingredients:

• 1 ¾ cups gluten-free 1:1 flour
• ½ cup organic coconut sugar
• ½ teaspoon cinnamon
• 2 teaspoons baking powder

Wet Ingredients:

• 3 large ripe bananas, mashed (about 1 ½ cups)
• 2 tablespoons maple syrup
• ½ cup peanut butter (such as Naked Crunch)
• 2 eggs (room temperature)
• 1 ½ teaspoons vanilla extract

Optional Topping:

• Almond slivers

---

Instructions:

1. Preheat the Oven: Preheat your oven to 365°F (185°C). Line a muffin tin with muffin or cupcake liners.
2. Mix Dry Ingredients: In a medium bowl, whisk together the gluten-free flour, coconut sugar, cinnamon, and baking powder until well combined.
3. Mash the Bananas: In a large mixing bowl, mash the bananas until smooth. For accuracy, measure the mashed bananas to ensure you have 1 ½ cups. If your bananas fall short, add more until you reach the required amount.
4. Combine Wet Ingredients: To the mashed bananas, add the peanut butter, eggs, maple syrup, and vanilla extract. Whisk together until smooth and fully combined.
5. Combine Wet and Dry Ingredients: Slowly add the dry ingredients into the wet mixture. Use a rubber spatula to gently fold the dry ingredients into the wet ingredients until just combined. Be careful not to over-mix to avoid dense muffins.
6. Scoop the Batter: Use a cookie or ice cream scoop to evenly distribute the muffin batter into the prepared muffin liners.
7. Add Toppings: If using almond slivers, sprinkle them on top of the muffin batter.
8. Bake the Muffins: Place the muffin tin in the preheated oven and bake for 17-20 minutes, or until a toothpick inserted into the center comes out clean. The muffins will rise and turn golden-brown.
9. Cool the Muffins: Remove the muffin tin from the oven and let it cool on a wire rack for about 15 minutes before removing the muffins from the tin.

---

Why You’ll Love This Recipe

These oil-free protein banana muffins are a delicious and healthier alternative to traditional muffins, packed with natural sweetness from ripe bananas and peanut butter. Made without any oils, these gluten-free muffins are the perfect balance of protein and fiber, making them a great option for a healthy snack or a quick breakfast. The addition of maple syrup and coconut sugar enhances the flavor while keeping things refined sugar-free, and they are easy to make with simple ingredients you probably already have in your kitchen!

Tips

• Banana Ripeness: Make sure the bananas are ripe to ensure maximum sweetness and moisture. Overripe bananas work best for these muffins.
• Do Not Overmix: When combining the wet and dry ingredients, be careful not to overmix the batter. Stir until just combined to avoid dense or rubbery muffins.
• Storage: Store muffins in an airtight container at room temperature for up to 3 days, or freeze for up to 3 months.

Variations and Substitutions

• Nut Butters: Feel free to substitute the peanut butter with almond butter, cashew butter, or sunflower seed butter for a different flavor.
• Sweeteners: You can swap the coconut sugar for maple sugar or brown sugar if preferred.
• Egg-Free Option: To make these muffins egg-free, replace the eggs with flax eggs (2 tablespoons flax meal mixed with 6 tablespoons water) or a chia egg.
• Add-ins: Consider adding chocolate chips, raisins, or chopped nuts to the batter for extra flavor and texture.

FAQs

Can I use a different flour than gluten-free 1:1? Yes, you can use regular all-purpose flour if you’re not following a gluten-free diet. If using gluten-free flour, make sure it’s a 1:1 blend to ensure the right texture.

Can I make these muffins ahead of time? Yes, you can make the muffins ahead of time and store them in an airtight container at room temperature for up to 3 days. For longer storage, freeze them in an airtight container for up to 3 months.

Can I use a different nut for the topping? Yes, you can use other nuts like walnuts, pecans, or cashews as a topping or mix-ins for added crunch.

Serving Suggestions

These protein-packed banana muffins are perfect for a healthy breakfast or as a snack throughout the day. Pair them with a cup of coffee, tea, or even a smoothie for a satisfying and balanced meal. They also make a great addition to meal prep for the week, providing an easy grab-and-go option when you’re in need of a quick, nutritious bite. Enjoy them fresh out of the oven or toasted with a bit of peanut butter spread for an extra indulgence!