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+ servings
Half a dozen golden brown banana muffins (gluten-free) cool on a wire rack.

Milk Free, Gluten Free Banana Muffins

Jani H. Leuschel
Sweet muffins with no refined sugar are a nutritious addition to breakfast and an excellent snack or lunchbox item.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course breads, Breakfast, brunch, Snack
Cuisine Any
Servings 12
Calories 184 kcal

Ingredients
  

  • 3 bananas
  • 1 teaspoon baking soda
  • 2 large eggs,
  • cup canola oil, or use light olive oil, sunflower oil, or melted butter
  • ¼ cup maple syrup, or date syrup, or maple sugar
  • 1 teaspoon vanilla
  • cups gluten-free flour, such as Bob's Red Mill. Do not entirely use almond flour, but you can swap in up to ¼ cup.
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt, fine crystals
  • cup walnuts, chopped

Instructions
 Start Cooking 

  • Wash hands thoroughly, lathering with soap and rinsing under running water.
  • In a large bowl, mash ripe bananas. (I like using a small potato masher to make this easy, but a fork works fine, too.)
    3 bananas
  • Sprinkle baking soda over bananas and then mix together. Let this stand for about 5 minutes while you continue with recipe.
    1 teaspoon baking soda
  • Preheat oven to 350℉, and grease a muffin/cupcake tin or place paper liners in the wells.
    You could also use silicone muffin liners. (Place them in the muffin tin for support.)
  • In a medium bowl, whisk together gluten-free flour, cinnamon, and salt. Set aside.
    1½ cups gluten-free flour
    ½ teaspoon cinnamon
    ¼ teaspoon salt
  • Whisk the eggs together in a 2-cup liquid measure. Add oil, maple syrup, and vanilla. Whisk thoroughly and mix with the mashed bananas.
    2 eggs
    ⅓ cup canola or other oil
    ¼ cup maple syrup
    1 teaspoon vanilla
  • Sprinkle the dry ingredients over the top of the wet ingredients. Gently combine, mixing just until the dry ingredients are moistened. (Do not beat!)
  • Gently stir in the walnuts.
    ⅓ cup walnuts, chopped
  • Transfer the batter to the prepared muffin tin using a scoop, batter bowl, or extra-large liquid measuring cup.
  • Bake for 15 to 20 minutes, until a toothpick inserted in the center comes out clean or with just a few crumbs clinging to it.
  • Place the hot muffin tin on a rack for 5 minutes; then set it to the side and remove the muffins, placing them on the rack to finish cooling.

Notes

The maple syrup adds about 4.3 grams sugar. The remaining 4.7 grams of sugar are from the bananas and flour.
For weight control, reduce the calories and fat by omitting the walnuts. However, this will also cause the loss of healthy monounsaturated fats that are good for your heart and for fighting inflammation.

Nutrition

Calories: 184kcalCarbohydrates: 23gProtein: 3gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 31mgSodium: 152mgPotassium: 146mgFiber: 3gSugar: 9gVitamin A: 65IUVitamin C: 3mgCalcium: 25mgIron: 1mg
Nutrition Facts
Milk Free, Gluten Free Banana Muffins
Amount per Serving
Calories
184
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
5
g
Cholesterol
 
31
mg
10
%
Sodium
 
152
mg
7
%
Potassium
 
146
mg
4
%
Carbohydrates
 
23
g
8
%
Fiber
 
3
g
13
%
Sugar
 
9
g
10
%
Protein
 
3
g
6
%
Vitamin A
 
65
IU
1
%
Vitamin C
 
3
mg
4
%
Calcium
 
25
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword allergy-friendly, bananas, gluten-free
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