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    Home » Recipes

    No Sugar Added Banana Hemp Muffins

    February 5, 2020 by Stephen & Elise Compston, RD, LDs 16 Comments

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    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!

    Close-up of banana hemp muffins with no added sugar.

    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

    They're nutritious!
    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.

    They're delicious!
    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

    Flour
    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
    Oats add additional nutrients, fiber, flavor, and chewy texture to the mix. Rolled and quick-cook will work perfectly.

    Hemp Seeds
    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.

    Overhead shot of a bowl of shelled hemp hearts

    Bananas
    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.

    Spices
    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!

    Oil
    We've had great success with neutral oils like avocado. Coconut oil is another delicious alternative which lends a tropical touch.

    Egg
    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

    Step 1
    To start, we mix our dry ingredients together and stir well to combine.

    Step 2
    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.

    Side by side shots of whole and mashed bananas

    Step 3
    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.

    Overhead shot of mixed muffin batter

    Step 4
    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!

    No Sugar Added Banana Hemp Muffin Batter in muffin tray

    Step 5
    Finally, it's time to bake! Bake until muffins are fluffy, golden, and tooth-pick clean.

    Print Recipe
    4.88 from 16 votes

    No Sugar Added Banana Hemp Muffins

    Fluffy, delicious breakfast muffins the whole family will love! No added sugar and 5 grams protein per muffin!
    Prep Time10 mins
    Cook Time18 mins
    Course: Breakfast, Snack
    Cuisine: American
    Servings: 12 muffins
    Calories: 150kcal
    Author: Stephen & Elise Compston, RD, LDs

    Ingredients

    • 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

    Instructions

    • 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.

    Nutrition

    Calories: 150kcal

    Looking for more healthy breakfast options? Check out our Smoky Sweet Potato Skillet!

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    Reader Interactions

    Comments

    1. Haley Conner

      October 06, 2022 at 10:23 pm

      5 stars
      Hello!! This recipe looks amazing and is just what I need. I have been looking for breakfast options I can make in advance for busy mornings. I am excited to try them.

      Reply
    2. Cat

      February 22, 2022 at 8:50 pm

      5 stars
      These turned out great! I put the extras in the freezer and they stored great!

      Reply
      • Stephen & Elise Compston, RD, LDs

        March 01, 2022 at 3:26 pm

        Thank you Cat! So glad you enjoy them 🙂

        Reply
    3. Moira G

      February 22, 2022 at 6:34 pm

      5 stars
      My toddler and I loved these! I enjoyed with coffee and a little peanut butter and she ate hers as is and called it her cupcake! Will definitely make again!

      Reply
      • Stephen & Elise Compston, RD, LDs

        March 01, 2022 at 3:28 pm

        Hi Moira, we are so glad the muffins were enjoyed and well received by all! Thank you for trying the recipe!

        Reply
    4. Mickala

      February 04, 2022 at 12:58 pm

      5 stars
      Really love these no sugar added muffins. I’ve made a couple times now and would definitely recommend sticking to larger bananas when you make. The second time I only had small ones and they weren’t as moist!

      Reply
      • Stephen & Elise Compston, RD, LDs

        March 01, 2022 at 3:29 pm

        Hi Mickala, we are so glad the muffins are a hit! And great tips about the bananas!

        Reply
    5. Jacqueline Lunt

      April 26, 2021 at 3:24 pm

      This is a go to recipe for our lil fam.
      Such a big hit and so packed with nutrition! Many thanks! Jackie Lunt

      Reply
      • Stephen & Elise Compston, RD, LDs

        March 01, 2022 at 3:30 pm

        Hi Jacqueline, we are so happy these are a hit with the family!

        Reply
    6. Caitlin

      October 20, 2020 at 4:46 pm

      5 stars
      These muffins are a big hit with my family. My husband and my one year old both love them. I used 1/2cup almond flour and 1 cup rolled oats because that was all I had. And they came out fantastic! I definitely will be making these again

      Reply
      • Stephen & Elise Compston, RD, LDs

        October 20, 2020 at 8:41 pm

        Hi Caitlin, we are SO happy to hear these were a hit with the family! Thank you so much for trying the recipe and letting us know the almond flour worked so well!

        Reply
    7. Genevieve

      August 16, 2020 at 7:02 pm

      5 stars
      Delicious! Perfect amount of natural sweetness and super simple to put together!

      Reply
      • Stephen & Elise Compston, RD, LD

        August 22, 2020 at 8:12 pm

        Thank you Genevieve!!! We are so glad you enjoyed them! <3

        Reply
        • Tracy

          May 01, 2021 at 8:57 pm

          I wonder if these could be made with a flax egg? Hmmm

          Reply
          • Stephen & Elise Compston, RD, LDs

            March 01, 2022 at 3:31 pm

            Hi Tracy! Sorry for the delayed response. Although we haven't tested it yet ourselves, we think a flax egg could be used in its place. We might recommend increasing the baking powder a touch to help give lift to the muffins.

            Reply
          • Shaileen

            May 18, 2022 at 7:50 am

            4 stars
            I used a flax egg but didn't see the suggestion to increase the baking powder so they didn't rise. Still super delicious though! I'll increase the baking powder next time

            Reply

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    The Compstons

    We're Stephen and Elise Compston! Husband and wife registered dietitians, recipe revitalizers, and developers of upgraded everyday eats. We create simple, affordable, plant-focused recipes with fun, fresh, and creative spins on classic dishes and tasty new favorites.

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