Healthy Whole Wheat Banana Muffins
with a Maple Walnut Streusel
The inspiration for these dairy-free Healthy Whole Wheat Banana Muffins actually struck after my dad’s recent surgery. He was on a lot of pain medicine and didn’t have much of an appetite, so I wanted to create a muffin that was high in fiber to aid in a healthy digestion (while he was unable to be active) and also included banana, which is his favorite fruit. After the visit, my mom reached out and asked if I posted the recipe yet…she absolutely loved them! Especially the fact that they weren’t overly sweetened, they had just the right amount for a breakfast muffin.
I made it my mission to re-create the recipe and post it and here it is, mission accomplished. These Healthy Whole Wheat Banana Muffins are much healthier than the store-bought versions, which are pretty much a cupcake with all the sugar and fat. Mine are made with whole wheat flour, old fashioned oats, milled flax seeds and slightly sweetened with ripe bananas, maple syrup and a touch of organic coconut sugar. This recipe makes 12 regular sized muffins.
Let’s begin!
How to make healthy whole wheat muffins
Ingredients:
For Muffins:
-
1 3/4 cup whole wheat flour
-
1/2 cup old-fashioned whole grain oats
-
1/4 cup milled flax seeds
-
1 tsp baking powder
-
1 tsp baking soda
-
1 1/2 tsp Origine organic ground cinnamon
-
1/2 tsp salt
-
3 large bananas, very ripe
-
2 large eggs
-
1/3 cup plant butter, melted
-
1/4 cup maple syrup
-
1/4 cup Origine organic coconut sugar
-
1/3 cup unsweetened vanilla almond milk 9or any plant milk)
For Maple Walnut Streusel:
-
1/3 cup chopped walnuts
-
1 1/2 tbsp Origine organic coconut sugar
-
1 1/2 tbsp maple syrup
-
1/4 tsp Origine organic ground cinnamon (Optional)
Instructions:
Preheat oven to 375℉ / 190℃ and line muffin tin with paper liners or spray with a non-stick cooking spray.
In a medium bowl, whisk together flour, oats, milled flax seeds, baking powder, baking soda, cinnamon and salt. Set aside.
In a large bowl, mash bananas with a fork or potato masher tool.
Next, add the eggs, butter, maple syrup, sugar, milk and vanilla extract and stir with a fork just until no flour pockets remain.
Fill each liner with muffin batter to the top and then sprinkle chopped walnuts on the top of each and gently press them down into batter slightly.
Next, add maple syrup to a small microwave safe bowl and heat in microwave for 15-20 seconds on high.
Add coconut sugar and cinnamon, then stir to combine.
Use a spoon to drizzle a little of maple mixture on top of each muffin.
This easy-to-make streusel will make a nice slightly sweet crunchy topping to elevate your muffins and give them that “coffee shop” taste and texture.
Bake for 18-20 minutes or until a wooden toothpick inserted comes out clean or with a few moist crumbs.
Let muffins cool in pan for five minutes, then transfer muffins to a cooling rack to cool completely…or enjoy one while they are warm!
These muffins go great with a hot cup of coffee for breakfast or a mid-afternoon snack.
TIPS: To save on calories, you can forgo the streusel topping and just fold the walnuts into the batter before baking. For more protein and fiber, increase amount of walnuts to one cup.
Enjoy!
💜Julie
Healthy Whole Wheat Banana Muffins with Maple Walnut Streusel
Ingredients
- 1 3/4 cup whole wheat flour
- 1/2 cup old-fashioned whole grain oats
- 1/4 cup milled flax seeds
- 1 tsp baking powder
- 1 tsp baking soda
- 1 1/2 tsp Origine organic ground cinnamon
- 1/2 tsp salt
- 3 large bananas very ripe
- 2 large eggs
- 1/3 cup plant butter melted
- 1/4 cup maple syrup
- 1/4 cup Origine organic coconut sugar
- 1/3 cup unsweetened vanilla almond milk 9or any plant milk)
- 1 tsp Origine organic vanilla extract
- 1/3 cup chopped walnuts
- 1 1/2 tbsp Origine organic coconut sugar
- 1 1/2 tbsp maple syrup
- 1/4 tsp Origine organic ground cinnamon Optional
Disclaimer:
Nutritional Information is provided as a courtesy only and should be viewed as an estimate. Ingredients can vary with brands and size and Inspiration Apron makes no guarantees to the accuracy of this information.
Instructions
- Preheat oven to 375℉ / 190℃ and line muffin tin with paper liners or spray with a non-stick cooking spray.
- In a medium bowl, whisk together flour, oats, milled flax seeds, baking powder, baking soda, cinnamon and salt. Set aside.
- In a large bowl, mash bananas with a fork (or potato masher tool.)
- Next, add the eggs, butter, maple syrup, sugar, milk and vanilla extract and stir with a fork just until no flour pockets remain.
- Fill each liner with muffin batter to the top and then sprinkle chopped walnuts on the top of each and gently press them down into batter slightly.
- Next, add maple syrup to a small microwave safe bowl and heat in microwave for 15-20 seconds on high.
- Add coconut sugar and cinnamon, then stir to combine. Use a spoon to drizzle a little of maple mixture on top of each muffin.
- Bake for 18-20 minutes or until a wooden toothpick inserted comes out clean or with a few moist crumbs.
- Let muffins cool in pan for five minutes, then transfer muffins to a cooling rack to cool completely…or enjoy one while they are warm!
Nutrition
Healthy Whole Wheat Banana Muffins with Maple Walnut Streusel
Ingredients
Instructions
- Preheat oven to 375℉ / 190℃ and line muffin tin with paper liners or spray with a non-stick cooking spray.
- In a medium bowl, whisk together flour, oats, milled flax seeds, baking powder, baking soda, cinnamon and salt. Set aside.
- In a large bowl, mash bananas with a fork (or potato masher tool.)
- Next, add the eggs, butter, maple syrup, sugar, milk and vanilla extract and stir with a fork just until no flour pockets remain.
- Fill each liner with muffin batter to the top and then sprinkle chopped walnuts on the top of each and gently press them down into batter slightly.
- Next, add maple syrup to a small microwave safe bowl and heat in microwave for 15-20 seconds on high.
- Add coconut sugar and cinnamon, then stir to combine. Use a spoon to drizzle a little of maple mixture on top of each muffin.
- Bake for 18-20 minutes or until a wooden toothpick inserted comes out clean or with a few moist crumbs.
- Let muffins cool in pan for five minutes, then transfer muffins to a cooling rack to cool completely…or enjoy one while they are warm!
Notes
TIPS:
- To save on calories, you can forgo the streusel topping and just fold the walnuts into the batter before baking.
- For more protein and fiber, increase amount of walnuts to one cup.
Nutrition Facts
Calories
231
Fat (grams)
11
Sat. Fat (grams)
2.7
Carbs (grams)
29
Fiber (grams)
5.6
Sugar (grams)
6.8
Protein (grams)
6.6
Sodium (milligrams)
259
NOTE: Nutritional values are based on one muffin and may vary with brands of products and sizes of bananas.
Bookmarked!! These sound delightful, and so nourishing too. I’d definitely bring these for lunch!
Definitely! These are on repeat at our house for a healthy grab-n-go snack or breakfast. These are delicious and satisfying for sure. Enjoy!
Very good recipe. I didn’t have bananas so I used 1/2 cup applesauce and 100 grams steamed mashed sweet potato (about 1/2 cup). Added 2tsp white vinegar. Instead of oatmeal used a crushed up oat granola bar. Next time I’ll add the streusal and maybe raisins or cranberries.
I’m so happy you tried my recipe, Catherine. I loved that you got creative with the ingredient substitutions, sound delicious! I might just have to try that version myself! 😋Thanks for taking the time to comment, that means so much:)