Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
I’ve noticed that the average Peanut Butter Banana Muffin is deceptively deemed as “healthy”. But often muffins are 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 and nourishing ingredients. Bananas have so much more to offer than their natural sources of potassium.
Our Peanut Butter Banana Muffins 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 creates a fluffy muffin with muscle-building protein.
Our muffins are also made with gluten-free flour, giving them the nutritional benefits of whole wheat flour with a light texture and mild flavor. You have a seriously yummy muffin once you combine 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. These Peanut Butter Banana Muffins are naturally sweetened, cinnamon-spiced, and packed with peanut buttery flavor. They make for the perfect nutrient-dense portable snack.
Nutrient Booster: Peanut Butter
Peanut butter is one of the world’s most popular spreads, and for good reason. Not only is peanut butter scrumptious, but it’s 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. Protein is essential for building and repairing muscles.
Peanut Butter also contains significant amounts of healthy fats, specifically oleic acid, which helps improve insulin sensitivity and manage blood sugar levels. It also is high in 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 also reduce the risk of mortality from heart disease and improve heart health.
It’s easy to enjoy the health benefits of peanut butter. You can spread it on bread, add it to smoothies, stir it in yogurt or oatmeal or use it as a dip for fresh fruit. Of course it’s also great for 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.
Blueberries, dried fruit, shredded coconut, or PASCHA chocolate chips are great add in ideas. If you’re craving a 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.
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.