Packing in 3 grams of fiber and 5 grams of protein each, these No Sugar Added Banana Hemp Muffins are the best thing to happen to your breakfast scene!
There are few things quite as wonderful as warm banana bread. Sweet, caramelized bananas, perfectly spiced bread, and a healthy spread of melted butter, it is the ultimate balance of flavors and comfort in one bite. That love inspired the recipe for these No Sugar Added Banana Hemp Muffins. That classic banana bread flavor you love, in a hearty, good-for-you breakfast! Just one word of advice: double up the recipe - these muffins go fast!
Why You'll Love These Muffins
These No Sugar Added Banana Hemp Muffins pack in 3 grams of fiber and 5 grams of protein each and are loaded with healthy fats, vitamins and minerals, and contain absolutely no added sugar.
Whether you dress them up with butter, crunchy pb, or like to enjoy them all on their own, there's no wrong way to love them. We've even been known to toss them right into yogurt bowls! They are hearty yet light, and bursting with sweet banana flavor. And from personal experience we can tell you, they are a HIT with babies and toddlers!
They're a pinch to make and freezer-friendly!
Start to finish, these muffins come together in less than 30 minutes and are easy enough for everyone to make. They also freeze great! We like to bake several batches at once and pop extras in the freezer for future meals.
What You'll Need
We almost always bake with whole wheat flour. It adds fiber, nutrients, and a rich, nutty flavor to baked goods. For a softer flavor and lighter color, you can opt for white whole wheat flour. White whole wheat flour is still 100% whole wheat, just a different variety that traditional red wheat. For gluten free alternatives, we've had great success with Trader Joe's Gluten Free All-Purpose Flour or Bob's Red Mill 1:1.
Oats add additional nutrients, fiber, flavor, and chewy texture to the mix. Rolled and quick-cook will work perfectly.
Also referred to as shelled hemp "hearts", these little white-and-green hemp hearts are nutritional powerhouses. If you've never tried them before, they are very soft and tender and can easily be chewed. They have a mild, earthy flavor that makes them easy additions to baked goods, toast, yogurt, salads, and much more. Hemp seeds are PACKED with nutrients, including vitamin E, calcium, iron, zinc, omega-3 fatty acids, and plant based protein. While coming from the hemp plant, these seeds are free from psychoactive compounds and are safe for people of all ages to enjoy.
You can't have banana muffins without bananas! We've made this recipe more times than we can keep track of and have used fresh and frozen bananas. In a pinch we've even used a mix of the two! As long as your bananas are ripe and sweet, you'll be set.
We keep things simple with a light touch of cinnamon and ginger. For a bolder flavor you could get creative with any mix of seasonings or add-ins. Peanut Butter drizzled in the batter would also be delicious!
We've had great success with neutral oils like avocado. Coconut oil is another delicious alternative which lends a tropical touch.
An egg helps bind these muffins together. We have had followers mention swapping an egg for a flax "egg but this is something we personally have not had the chance to try yet.
How To Make Banana Muffins
To start, we mix our dry ingredients together and stir well to combine.
Next, we prep our bananas. If using frozen, defrost by microwaving for several minutes until easily mashable with a fork (or hands!). You can mash until completely smooth or leave some larger pieces -which we do-for delicious bites of juicy banana.
Now, it's time to combine our wet and dry mixes. It is very important to stir mixture until JUST combined, careful not to over mix. Over mixing the batter can result in dense, "hockey puck" muffins.
Next, it's time to fill our muffin tray. We are BIG fans of silicone baking trays. They are non-stick, safe, and make light work of extracting muffins. Our favorite brand is Trudeau, which makes a line of silicone bakeware. No greasing, muffin liners, or scrubbing required!
Finally, it's time to bake! Bake until muffins are fluffy, golden, and tooth-pick clean.
No Sugar Added Banana Hemp Muffins
- 1 cup whole wheat flour can sub with all-purpose or GF
- ½ cup rolled oats
- ½ cup shelled hemp hearts
- 1 teaspoon baking powder
- ½ tsp baking soda
- ⅛ teaspoon ground cinnamon
- ⅛ teaspoon ground ginger
- 3 large ripe bananas mashed
- ⅓ cup avocado oil or other preferred oil
- ½ tsp vanilla
- 1 egg lightly whisked
- Preheat oven to 350 degrees.
- In a large mixing bowl, combine dry ingredients (flour through ground ginger) and mix well.
- In a separate bowl, combine bananas, vanilla, oil, and egg.
- Add wet mixture to dry and stir until just combined, careful not to over mix.
- Scoop mixture into 12 greased or lined cupcake tins and bake for 18-20 minutes, or until lightly golden and done.
Looking for more healthy breakfast options? Check out our Smoky Sweet Potato Skillet!