These healthy vegan banana nut muffins are lower in carbs and full of protein than your traditional muffin. They make a heartier breakfast than your everyday muffin because of a surprise ingredient!
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. (See my fats post for more info on all types of fat.)
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.
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.
What are some of your favorite muffin flavors?
If you make this vegan banana nut muffins recipe, let me know what you think by ★ star rating it and leaving a comment below.
Share your pictures of any of my recipes on Instagram and use #vnutrition or tag @v.nutrition so I won’t miss it!
📖 Recipe
Vegan Banana Nut Muffins
Email Recipe & IngredientsIngredients
- 1 cup almond meal/flour
- 1 cup quinoa flour
- ½ teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon cinnamon
- pinch of salt
- 1 can of white beans , drained and rinsed
- 2 Tablespoons + of water
- 1 ripe banana , mashed
- ¼ cup almond butter
- 4 Tablespoons grade A or B maple syrup
- 2 teaspoon vanilla extract
- ½ cup walnuts , chopped
Instructions
- Preheat oven to 350 degrees.
- Add flours, baking soda, baking powder, cinnamon, and salt to a large bowl and mix to incorporate it all.
- 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.
- In a separate bowl, add beans, banana, almond butter, maple syrup, and vanilla and mix to combine.
- Add this mixture to dry ingredients and mix to combine.
- Fold in walnuts.
- Add to muffin filling most of the way up (these will not rise much).
- 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.
- Can be kept in the fridge for about 4-5 days.
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them.Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Vicki says
These look super good! Love the surprise ingredient!
Mary Ellen says
Thank you Vicki! 🙂
Kari @ bite-sized thoughts says
What a great recipe - nutritious and, by the look and sound of them, very delicious too! Thanks for sharing.
Mary Ellen says
Thank you so much Kari!
Julie Wunder says
White beans are so fab in these!! What a tasty snack!
Mary Ellen says
Thank you Julie! 🙂
Christine @ Run Plant Based says
I am not a talented baker at all, but these make me want to get more into it - love the use of beans. Thanks!
Mary Ellen says
I cannot bake whatsoever but these are easy enough that I was even able to make them. 🙂
Jenn says
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!
Mary Ellen says
Thank you Jenn! I use them for my own little lunch box treats too. 🙂 And thank you so much! So glad people are liking the header!
frieddandelions says
Ooh, all of the protein in these makes them a perfect grab and go breakfast!
Mary Ellen says
I love grab and go breakfasts, well maybe not love them, I'd rather be sitting down to a nice vegan brunch but they're good when you're in a hurry!
Donna says
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
Mary Ellen says
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!
Uma Srinivas says
I never used bean for muffin! I liked your ingredients. Like to try these soon:)
Mary Ellen says
Thanks Uma! I've been trying to put beans in everything lately!
Manju Mahadevan says
Love that you managed to add beans to muffins! Does it help in any other way with the baking other than adding more protein nutrition wise?
Mary Ellen says
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. 🙂
nicoleanndawson says
They kind of remind me of a flapjack but regardless, they sound like a healthy way to start the morning. It'd even make for a quick mid-day snack.
Mary Ellen says
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!
Anjali @ Vegetarian Gastronomy says
These muffins sound wonderful Mary! I love banana bread, and these protein filled ones sound even better for a snack or breakfast!
Mary Ellen says
Anjali, yes, they're kind of based of my favorite banana bread recipe! Thank you!
Linda and Alex @ Veganosity says
I love a protein filled muffin, especially when it has bananas in it. This looks like a great recipe.
Mary Ellen says
Bananas are so tasty! Thanks so much Linda!
Maria Doss says
This is one wholesome muffin loaded with such nutrition... Awesome 🙂
Mary Ellen says
Thanks so much Maria! 🙂
Shaheen says
I do love banana muffins, when i am not making oats bars aka flapjacks to take into work, its muffins. I like that these are a GF option.
Mary Ellen says
Thank you so much Shaheen! I forget some countries call bars "flapjacks". I think of flapjacks as pancakes. 🙂
veggiesdontbite says
Banana and nut is such a great combo! Love sneaking beans into things!
Mary Ellen says
It's so fun to tell people there are surprise beans in things and watch their faces!
Amy Katz from Veggies Save The Day says
These are certainly a lot more healthy than your average muffin!
Mary Ellen says
Thanks Amy! I'm trying to get things as healthy as possible with them still trying to taste good!
Kimmythevegan says
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.
Mary Ellen says
I thought of you when creating these! I wanted to make sure you could eat them! Definitely not much room for failure. If I can make them, you can!
Strength and Sunshine says
A classic hearty twist on the muffin
Becky says
Oh, these are awesome! I love that you used beans to add a little bit of moisture, fiber, and protein!
Mary Ellen says
Thanks Becky! I'm trying to but bean in lots more of my recipes for the fiber and nutrients!
Dianne says
I love the "surprise" ingredient!
Mary Ellen says
Thanks Dianne! <3