Vegan Banana Nut Muffins {GF & Lower Carb}

Vegan Banana Nut Muffins | These Lower Carb Vegan Banana Nut Muffins are full of protein and make a heartier breakfast than your everyday muffin because of a surprise ingredient - beans! vegan muffin recipe, vegan recipe, low carb muffins

These Lower Carb Vegan Banana Nut Muffins are full of protein and make a heartier breakfast than your everyday muffin because of a surprise ingredient! 

Vegan Banana Nut Muffins | These Lower Carb Vegan Banana Nut Muffins are full of protein and make a heartier breakfast than your everyday muffin because of a surprise ingredient - beans! vegan muffin recipe, vegan recipe, low carb muffins

My family has never been a baking family. Most of the bread, stuffing, cakes, and muffins came from boxed mixes. I didn’t really know there was a difference between boxed and homemade until I visited other families in high school and college and tasted the difference. I usually don’t bake much either unless you can my baked oatmeal (but I’m trying to remedy that).

The problem with store-bought muffins is they’re usually full of sugar and artificial trans-fats. Trans-fat adds are usually partially hydrogenated oils where hydrogen is added to liquid vegetable oils to make them more solid. The problem with trans fats is that they can raise your “bad” (LDL) cholesterol levels and lower your “good” (HDL) levels. Eating trans fats can increase your risk of developing heart disease and stroke and is associated with a higher risk of developing type 2 diabetes. (source) Now knowing about the unhealthy ingredients that go into the store-bought foods, I like to make my own versions from scratch so I know exactly what’s going into my goodies.

Vegan Banana Nut Muffins

Once I tried banana nut muffins I was hooked. I love the sweetness of banana and the little crunch of walnuts. I made my banana nut muffins vegan as well as gluten-free so that more people could enjoy them. There’s no dairy, refined sugar, or gluten in these puppies which makes for a healthy yet tasty snack.

I’ve been having these vegan banana nut muffins for breakfast or as a mid-afternoon pick me up. They’re also lower in carbs than other muffins so I don’t get the big blood sugar spike that normally happens with muffins made from wheat or semolina flour.

 

Vegan Banana Nut Muffins | These Lower Carb Vegan Banana Nut Muffins are full of protein and make a heartier breakfast than your everyday muffin because of a surprise ingredient - beans! vegan muffin recipe, vegan recipe, low carb muffins

 The Protein Secret

Since I wanted to make my vegan banana nut muffins without gluten, I thought, why not make them lower carb too? I started with using almond and quinoa flours – both of which are high in protein. But my biggest secret about this muffins is that they are made with beans!

Yes, you heard me, beans! I love using beans in baking or sweet treats (like my Snickerdoodle Dip). Most beans are neutral flavored so you can’t even tell they’re in there. And by adding them you’re upping your protein and fiber intake without sacrificing any flavor! The beans and gluten-free flours make my vegan banana nut muffins denser than other muffins but they’re still really tasty and make for a heartier treat.

 

Vegan Banana Nut Muffins | These Lower Carb Vegan Banana Nut Muffins are full of protein and make a heartier breakfast than your everyday muffin because of a surprise ingredient - beans! vegan muffin recipe, vegan recipe, low carb muffins

What are some of your favorite muffin flavors?

 

These Vegan Banana Nut Muffins are full of protein - Can you guess the surprise ingredient? Click To Tweet

 

Print
Vegan Banana Nut Muffins
Servings: 9 smaller muffins or about 6 larger muffins
Author: Mary Ellen
Ingredients
  • 1 cup almond meal/flour
  • 1 cup quinoa flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1 can of white beans , drained and rinsed
  • 2 TB + of water
  • 1 ripe banana , mashed
  • 1/4 cup almond butter
  • 4 TB grade A or B maple syrup
  • 2 tsp vanilla extract
  • 1/2 cup walnuts , chopped
Instructions
  1. Preheat oven to 350 degrees.
  2. Add flours, baking soda, baking powder, cinnamon, and salt to a large bowl and mix to incorporate it all.
  3. Add beans and water to food processor and process until smooth. If you need, add another TB of water. you don't want it thin, just smooth.
  4. In a separate bowl, add beans, banana, almond butter, maple syrup, and vanilla and mix to combine.
  5. Add this mixture to dry ingredients and mix to combine.
  6. Fold in walnuts.
  7. Add to muffin filling most of the way up (these will not rise much).
  8. Bake for about 20 mins (more if you're making the larger ones) then let cool for 10-15 minutes before taking out of pan.
  9. Can be kept in the fridge for about 4-5 days.

 

Vegan Banana Nut Muffins | These Lower Carb Vegan Banana Nut Muffins are full of protein and make a heartier breakfast than your everyday muffin because of a surprise ingredient - beans! vegan muffin recipe, vegan recipe, low carb muffins

 

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41 thoughts on “Vegan Banana Nut Muffins {GF & Lower Carb}

  1. You had me at GF =D
    Yup, I didn’t grow up with fancy baking either. And I suck at baking – definitely not my strength. I want to give these a shot though, doesn’t seem like much room for failure on my part 😉 I don’t have quinoa flour though! Everything but, I’ll have to g et some to try these.

    1. You know, someone else said that about flapjacks! In my area flapjacks are pancakes but I think they must mean like bars or something else around the world. Thanks so much Nicole!

    1. Thanks so much Manju! No, it does’t really help in any other way with the baking aspect. I really only did it to make them heartier and to add more beans in my diet. 🙂

  2. These sound amazing! I love the addition of the almond butter. Banana muffins are always a favorite in our house, we will have to give them a go

    1. Thanks Donna! They’re thicker/heartier than the average muffin but I still think they taste good. My co-workers who are not vegan but they all really enjoyed them!

  3. These look so yummy! Would be perfect lunchbox treats as well as great for a grab-n-go breakfast. And, I’m loving your new header up there!

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