The average bakery muffin is deceptively deemed as “healthy” but is often filled with processed ingredients and too much sugar. Our Peanut Butter Banana Muffins are a healthy alternative that crushes any competition! Nutritious enough for breakfast, yet decadent enough for dessert, these homemade baked goods are made with only simple, wholesome, and nourishing ingredients — they are loaded with nutrients, not preservatives. Bananas have so much more to offer than their natural sources of potassium. They also contain vitamins and fiber and provide moisture and natural sweetness to these flavorful, fluffy treats. Combining peanut butter with mashed banana not only adds an extra hint of sweetness, but it also provides a wholesome source of heart-healthy fats that promote satiety. We love including calcium-rich skyr to this mixture because it helps create a soft muffin interior and contains muscle-building protein. Made with gluten-free flour, these muffins have all of the nutritional benefits of whole wheat flour with a light texture and mild flavor that combines deliciously with the mashed bananas, smooth peanut butter, and creamy skyr. We also add ground flaxseed to our batter for brain-boosting omega-3s and additional fiber. When baked, these muffins are light and fluffy in every moist, never-dry bite. Naturally sweetened, cinnamon-spiced, and packed with peanut buttery flavor, our Peanut Butter Banana Muffins are the perfect nutrient-dense portable snack when we need a healthy muffin moment.
Nutrient Booster: Peanut Butter
Peanut butter is one of the world’s most popular spreads, and for good reason. It tastes delicious and is a great source of protein, fiber, and essential vitamins and minerals, such as magnesium, potassium, and zinc. Peanut butter is comprised of about 25% protein, making it an ideal plant-based protein source, which is essential for building and repairing muscles. It also contains significant amounts of healthy fats, specifically oleic acid, which helps improve insulin sensitivity and manage blood sugar levels as well as omega-3 fatty acids, which are anti-inflammatory and associated with a reduced risk of diabetes and cardiovascular disease. A high intake of nuts may have links to a reduced risk of mortality from heart disease and an effective way to improve heart health. It is easy to enjoy the health benefits of peanut butter by spreading it on bread, adding it to smoothies, stirring it into yogurt or oatmeal, using it as a dip for fresh fruit, or including it in baked goods, like our Peanut Butter Banana Muffins.
Master Your Muffin
Be the master of your own muffin. While our Peanut Butter Banana Muffins are deliciously healthy as-they-are, there are numerous ways to add new flavor combinations and extra nutrients for all of your muffin desires. Simple add-ins can include blueberries, dried fruit, shredded coconut, or PASCHA chocolate chips. If what you crave is crunch, choose mix-ins that bring some bite to these muffins, like chopped nuts and seeds, including our favorite, SuperSeedz pumpkin seeds. Toppings are a great way to add some extra texture and visual appeal. Frost your muffins with our Cashew Cream or our Chocolate Hazelnut Spread for a boost of nutrition in every sweet bite. Perfect for on-the-go breakfasts or handheld snacks, these muffins are loaded with wholesome goodness and lack nothing but gluten.
Peanut Butter Banana Muffins
- 4 medium over-ripe bananas, or 3-large
- 2 teaspoons vanilla extract
- 1 large egg, at room temperature, or flax egg (see note)
- 1/3 cup almond milk, or milk of choice
- 1/4 cup maple syrup
- 1/2 cup plain Icelandic Provisions skyr
- 1/2 cup peanut butter
- 1¾ cup gluten-free flour blend, or white whole wheat flour (see note)
- 1/3 cup ground flaxseed
- 1½ teaspoons baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/4 teaspoon kosher salt
- 1/4 cup coconut oil, grass-fed butter can also be used
Preheat oven to 375° F.
In a medium mixing bowl, mash bananas with a fork and add vanilla extract, egg, milk, maple syrup, and Skyr. Mix together with a whisk, and stir in the peanut butter. Combine with a spatula until smooth and thick, and set aside.
In a large bowl combine flour, flaxseed, baking powder, baking soda, cinnamon and salt using a clean whisk. When mixed completely, cut in coconut oil.
With a clean spatula, fold in the wet banana-egg mixture into the dry flour mixture. Try not to over mix the muffin batter or your muffins will have a drier texture. Mix until no flour pockets remain.
Line a muffin tin with muffin liners. For uniform scoops, use an ice-cream scoop to spoon batter into prepared muffin cups. Bake for 15-16 minutes until a toothpick comes out clean. Let cool before serving.
Flax egg: 1 tablespoon ground flax + 3 tablespoons water mixed in a small bowl and let sit for 15 minutes.
Serving size: 1 muffin Calories: 195 calories, Fat: 10 grams, Saturated fat: 4 grams, Carbohydrates: 25 grams, Sugar: 8.5 grams, Sodium: 220 milligrams, Fiber: 3 grams, Protein: 5.5 grams, Cholesterol: 13 milligrams
Disclosure:Triad to Wellness was a nutrition communications consultant for Icelandic Provisions. We were not compensated for this post.