Yum

If you LOVE banana bread, this healthy banana bread muffin will become a new favorite in your family! Sweetened with maple syrup, lots of banana, made with nutritious oats and almond flour these simple, healthy banana mini muffins are something to enjoy with breakfast, snack or any time of day.

Pin Maple-Sweetened Banana Oat Mini Muffins

Maple-Sweetened Healthy Banana Oat Mini Muffins #glutenfree #dairyfree #Vegan #healthy #lowfodmap

This post is written as part of an ongoing partnership with NOW Foods.  I was compensated for my time and received complimentary product, but all opinions are my own.

Happy Monday!

Cooking and experimenting in the kitchen has ALWAYS been a passion of mine, and I love taking classic recipes (like banana bread or banana muffins) and adding a nutrition boost by swapping out ingredients.  I love adding in the nutrition but keeping (or enhancing!) the flavor.  These healthy mini banana muffins are soft, very banana-y, and oh so satisfying.

Maple-Sweetened Healthy Banana Oat Mini Muffins #glutenfree #dairyfree #Vegan #healthy #lowfodmap

Here are the ingredients I chose to add in:

  • Oats – very good source of whole grains and fiber. high in vitamins, minerals and antioxidants. oats specifically contain more soluble fiber, causing them to digest slower and possibly increase satiety and fullness after a meal. beta-glucan, a form of fiber, have linked oats to positive heart health benefits.
  • Almond Flour/Meal  – contain fiber, plant protein and healthy fat.  good source of vitamin E manganese and magnesium as well as other vitamins and minerals.
  • Flaxmeal – flax meal is ground flax seed. flax contains omega 3 fatty acids, a high amount of fiber, and tons of vitamins and minerals like vitamin B1 thiamine, copper, molybdenum, magnesium and phosphorus.
  • Pecans – they add a super delicious nutty flavor as well as vitamins such as vitamin A, vitamin E, folic acid, calcium, magnesium, and phosphorus.
  • Maple Syrup – while this still contains sugar, it also contains minerals and antioxidants.

Maple-Sweetened Healthy Banana Oat Mini Muffins #glutenfree #dairyfree #Vegan #healthy #lowfodmap

I posted an image on instagram asking for help with the name of this recipe (thank you for those that responded!!) and someone asked if they could substitute applesauce for the smashed bananas in the recipe.  While I have not given that a try, I think it may turn out ok if you use a little less applesauce.

If you give this recipe a try with our without any substitutions, please let me know with feedback 🙂

These healthy banana mini muffins are SUPER moist, have a ton of banana and cinnamon flavor and are a great small size making them easy to take on the go, pack in a lunch box or share with others!

Cutting this recipe in half – making a smaller batch

This recipe makes 24 mini muffins.

You can store these in the fridge for about three to four days and in the freezer for about three months.

If 24 muffins is too many for you or your family, simply cut the recipe in half and/or store them in the freezer and set them on the counter for about 30 minutes to thaw.  You can also microwave them in 30 second intervals to help them thaw when you are ready to eat.

Maple-Maple-Sweetened Healthy Banana Oat Mini Muffins #glutenfree #dairyfree #Vegan #healthy #lowfodmap Healthy Banana Oat Muffins #glutenfree #dairyfree #Vegan #healthy #lowfodmap

Food allergies or intolerances

This recipe is gluten free, dairy free, and vegan.  It does contain nuts.

As far as FODMAPs, the entire recipe contains 2 cups of almond flour, which is less than the 1/4 cup low FODMAP serving recommended on the Monash University App. All other ingredients that may be considered high FODMAP in certain serving sizes (oats, flax, blueberries) are served in amounts that are lower than the recommended serving size in the Monash University App.

Banana – ripe bananas are higher in FODMAPs, so if you are completing the low FODMAP elimination diet to identify trigger foods for IBS, or if you are intolerant to ripe bananas you can use less ripe bananas (more green and less brown).

Making this a meal

Eating a balance of carbohydrates, protein, and fat at every meal and snack is a great way to stabilize blood sugar levels, minimize hangry moments, and help you be your best!  If you are consuming these muffins as part of a meal, I recommend incorporating more of your favorite protein (eggs, a smoothie made with pea protein, tofu scramble with veggies, etc) to give these muffins more staying power.

Online ingredient shopping and discount code

I have partnered with NOW Foods for a few years now because they make wonderful products that are affordable, high quality, and they truly CARE about the impact of what they do.  I was fortunate enough to visit their facility a few years ago!

This year, they have added the ability to purchase items DIRECTLY FROM THEIR SITE! Also – I have a discount code for you!

TARANOW10

If you use the above discount code on your nowfoods.com purchase of $40 or more (before taxes and shipping) you will get $10 off your purchase! Use TARANOW10 in the “promotion code” field at checkout.  This is valid through March 31, 2019 and some exclusions apply.  One coupon code per transaction and cannot be used on previous purchases.  NOW Health Group, Inc. has the right to end any promotion at any time.

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Maple-Maple-Sweetened Healthy Banana Oat Mini Muffins #glutenfree #dairyfree #Vegan #healthy #lowfodmap Healthy Banana Oat Muffins #glutenfree #dairyfree #Vegan #healthy #lowfodmap

Maple-Sweetened Banana Oat Mini Muffins


  • Author: Tara Deal Rochford
  • Prep Time: 10 min
  • Cook Time: 20 min
  • Total Time: 30 minutes
  • Yield: 24 muffins

Description

If you LOVE banana bread, this healthy banana bread muffin will become a new favorite in your family! Sweetened with maple syrup, lots of banana, made with nutritious oats and almond flour these simple, healthy banana mini muffins are something to enjoy with breakfast, snack or any time of day.


Ingredients

2 cups almond flour/meal 

1 cup rolled oats, gluten free if necessary

2 tsp ground cinnamon

1/2 tsp ground nutmeg

1 tsp baking soda

1/2 tsp sea salt

3 Tbsp ground flax meal

6 Tbsp water

1 cup mashed banana (about 2-3 bananas)

6 Tbsp avocado oil, or neutral cooking oil

1/2 cup maple syrup

1 tsp vanilla extract

1/2 cup chopped pecans*


Instructions

Preheat the oven to 350 degrees Fahrenheit.

Combine all dry ingredients in a large bowl (almond flour, oats, cinnamon, nutmeg, baking soda, and salt)

In a separate medium bowl, combine the flax meal, water, banana, oil, maple syrup and vanilla extract.

Combine the wet and dry ingredients and mix until thoroughly combined. Fold in the pecans.

Spritz a mini muffin baking pan with cooking spray or line with paper muffin cups.

Divide the batter evenly into the 24 mini muffin tins.

Bake at 350 degrees for about 20-25 minutes.

Allow to cool completely before removing from the pan and enjoy!

Notes

*you can omit the pecans or sub in blueberries, walnuts, chocolate chips, or whatever you want!

Ingredients in this recipe are used in amounts compliant with the Monash University App Guidelines for low FODMAP, but this recipe has not been tested for FODMAP content.

Based on the recipe for Oatmeal Blueberry Carrot Zucchini Muffins.

  • Category: Muffins
  • Method: Oven

Nutrition

  • Serving Size: 1 muffins
  • Calories: 142
  • Sugar: 5.6 g
  • Sodium: 106 mg
  • Fat: 10.2 g
  • Saturated Fat: 1 g
  • Carbohydrates: 11.6 g
  • Fiber: 2.1 g
  • Protein: 3 g

Keywords: banana muffins, low fodmap, mini muffins, banana oat muffins, gluten free, dairy free, muffins, healthy muffins

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  1. Hi, If I don’t have flax meal… do I need to add an egg? I wasn’t sure if it was in here as an egg replacer, or just as a nutritional booster. Thanks!

    • Hi Anne! Yes…you will probably need to add about 3 eggs if you do not use the flax meal. I like using flax as a nutrition booster AND an egg replacer for a variety of nutrients (I think eggs are great too, I just like to switch things up!) If you give this a try without the flax and sub in eggs, please let me know how it goes and how many you use 🙂 I’ll add a recipe note if it’s a success!

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