Craving a delicious and nutritious treat? Dive into the world of healthy peanut butter banana muffins! These delightful gluten-free muffins are a perfect blend of protein-packed goodness and irresistible peanut butter flavor. Made with natural sweeteners like pure maple syrup and dairy-free ingredients, they’re a guilt-free indulgence for any time of day.
Whether you’re a fan of classic peanut butter banana sandwiches or simply love the combination of these flavors, these muffins are sure to become your new go-to breakfast or snack option. Easy to make and even easier to devour, they’re a fantastic on-the-go solution for busy mornings or afternoon cravings.
Ingredients
For these healthy peanut butter banana muffins, you will need a combination of dry ingredients and wet ingredients to create a delicious and nutritious treat. Let’s gather everything we need to make these flavorful muffins.
Dry Ingredients
- 1 1/4 cups unbleached all-purpose flour
- 3/4 tsp baking soda
- 1/4 tsp salt
- 3 medium extra ripe bananas
- 1/3 cup unsweetened applesauce
- 2 tbsp softened butter
- 1/3 cup light brown sugar (not packed)
- 2 large egg whites
- 1/2 tsp vanilla extract
- 10 tbsp creamy peanut butter (divided into 8 tbsp and 2 tbsp)
Optional Add-Ins
When it comes to adding extra flavors and textures to your healthy peanut butter banana muffins, there are endless possibilities to explore. Here are some optional add-ins that can take your muffins to the next level:
- Chopped Nuts: Add a crunchy texture and nutty flavor by incorporating chopped walnuts, pecans, or almonds into the batter.
- Dried Fruits: Enhance the sweetness and chewiness of your muffins with dried fruits like raisins, cranberries, or chopped apricots.
- Chocolate Chips: For a decadent treat, mix in some dark chocolate chips or chunks to create a delightful combination of peanut butter, banana, and chocolate flavors.
- Shredded Coconut: Elevate the tropical vibe by sprinkling some shredded coconut on top of your muffins before baking for a delightful coconut crunch.
- Cinnamon or Nutmeg: Warm up the flavors with a dash of cinnamon or nutmeg to add a cozy and aromatic touch to your muffins.
Equipment Needed
For making these delicious and healthy peanut butter banana muffins, you will need some essential kitchen equipment. Here’s what you’ll need:
- Muffin tin: To bake the muffins, you’ll need a standard 12-cup muffin tin.
- Muffin liners: Using liners will help prevent sticking and make cleanup easier.
- Mixing bowls: Have a few mixing bowls handy to prepare the batter and mix the ingredients.
- Whisk: A wire whisk will be necessary for combining the dry ingredients thoroughly.
- Electric mixer: To cream the butter and sugar and mix the wet ingredients, an electric mixer works best.
- Spatula: A rubber spatula will help you scrape down the sides of the bowl and fold in ingredients gently.
- Measuring cups and spoons: Precise measurements are key, so make sure you have measuring cups and spoons for accurate amounts.
- Oven: Of course, you’ll need an oven to bake the muffins to perfection.
- Cooling rack: Allow the muffins to cool properly on a wire rack after baking.
Having these essential pieces of equipment ready will ensure smooth sailing while making these delectable and wholesome peanut butter banana muffins.
Preparing the Ingredients
To ensure the success of your healthy peanut butter banana muffins, it’s essential to prepare the ingredients correctly. Follow the steps below for optimal results.
How to Make Oat Flour
If you prefer gluten-free options, you can easily create oat flour at home. Simply blend or pulse gluten-free rolled or old-fashioned oats until they resemble a flour-like consistency. Check out our detailed post on making oat flour for additional tips and tricks.
Tips for Mashing Bananas
For the perfect texture in your muffins, ensure you mash the ripe bananas thoroughly. Using a fork or potato masher, mash the bananas until smooth to incorporate them seamlessly into the batter. Optimal banana mashing results in moist and flavorful muffins.
Instructions
Mixing the Ingredients
I start by preheating the oven to 325°F and lining a muffin tin with 12 liners. In a bowl, I mash 3 medium extra ripe bananas until smooth. Then, in another bowl, I combine 1 1/4 cups unbleached all-purpose flour, 3/4 tsp baking soda, and 1/4 tsp salt. Creaming 2 tbsp softened butter with 1/3 cup light brown sugar, I add 2 large egg whites, the mashed bananas, 1/3 cup unsweetened applesauce, 1/2 tsp vanilla extract, and 8 tablespoons of creamy peanut butter. Mixing until thick, I then fold in the flour mixture gently without overmixing.
Baking the Muffins
Once the batter is ready, I fill each muffin tin halfway and add 1/2 teaspoon of the remaining peanut butter into the center of each muffin. Topping them off with the remaining batter, I bake the muffins in the preheated oven for 25 minutes. A toothpick inserted into the center should come out clean to ensure they are perfectly baked.
Nutritional Information
Before indulging in these deliciously healthy peanut butter banana muffins, let’s take a look at the nutritional breakdown per serving. This information will help you make informed decisions about incorporating these muffins into your diet plan.
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 190 |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Cholesterol | 5mg |
| Sodium | 180mg |
| Total Carbohydrates | 30g |
| Dietary Fiber | 2g |
| Sugars | 12g |
| Protein | 5g |
These peanut butter banana muffins are not only flavorful but also provide a good balance of nutrients. With just the right amount of sweetness and a hint of peanut butter goodness, they make for a satisfying and wholesome treat. Enjoy these muffins as a nutritious breakfast option or a delightful snack any time of the day.
Storing and Freezing
How to Store
Once these delightful peanut butter banana muffins have cooled completely, store them in an airtight container to maintain their freshness. They can be kept at room temperature for a few days, but to extend their shelf life, it’s best to refrigerate them. When stored in the refrigerator, these muffins stay moist and delicious for up to a week.
How to Freeze
For longer-term storage, you can freeze these muffins successfully. Place them in a freezer-safe bag or container, making sure they are sealed tightly to prevent freezer burn. These muffins freeze well for up to 2 months. When ready to enjoy, simply thaw them overnight in the refrigerator or warm them up in the microwave for a quick snack on the go.
Conclusion
These gluten-free and dairy-free peanut butter banana muffins are a delightful treat that combines the goodness of peanut butter with the sweetness of ripe bananas. With a perfect balance of nutrients and flavors, they make a great choice for a quick breakfast or a satisfying snack. Remember to store them properly to maintain their freshness – refrigerate for up to a week or freeze for longer-term enjoyment. Thawing and reheating instructions are included for your convenience. Try out this recipe for a tasty and nutritious option that you can enjoy anytime!