I had one of these vegan gluten-free Banana Bread Muffins for breakfast but, fun fact, I once gave up bananas for over two months.
Because I was convinced I ate too much sugar or had candida or something like that.
Not that those concerns are silly, not at all. This type of dietary scrutiny can be life changing for many and expose a lot.
In hindsight, I just personally went through a period of being hyper-critical of everything I ate. I was convinced that every pain, pimple and itch was related to something I was eating (or eating too often) or not eating (or not eating often enough).
This happened when I began to understand how food and the things we put in our bodies can so dramatically affect our health and how we feel. I was fascinated by this revelation but also went through a period of being so concerned that it was perhaps more harmful than helpful.
You know, the pendulum swings!
And bananas made the shit list. Along with so many other beloved foods.
Anyways, after a period of banana-elimination, I reintroduced them and I noticed that….nothing was different.
Hooray for bananas! I ended up making these vegan gluten-free banana bread muffins that same week!
Taking a break from certain foods can be very helpful and can help expose some otherwise unnoticeable food intolerances. Eliminating foods and reintroducing them slowly is what’s known as an elimination diet. There are different ways to approach an elimination diet so if you’re considering doing this, I suggest seeking the help of someone who is well versed in food allergies and intolerances to help guide you through the steps.
Back to bananas (thank goodness!)
I rarely eat a banana by itself (unless smothered in almond butter). However, a mean smoothie they do make and banana bread is undeniably a culinary icon.
Bananas are also pretty handy because they can act as a binder in baked goods, the same way eggs do, and they provide moistness that is usually achieved with butters and oils. Equally awesome is the fact that their natural sugars reduce the need for added sweeteners.
The best way to bake with bananas is to wait until they’re very ripe and little browned on the outside. This isn’t a must, but the riper the sweeter.
A few overly ripe bananas on my kitchen counter inspired these vegan gluten-free Banana Bread Muffins.
Ingredients for Vegan Gluten-Free Banana Bread Muffins
- ripe bananas
- rolled oats
- almond flour
- brown rice flour
- oat flour
- baking power/soda
- cinnamon & nutmeg
- unsweetened applesauce
- ground flaxseed
- unsweetened dairy-free milk
- vanilla extract
- dried fruit (optional)
Note: This vegan gluten-free banana bread muffin recipe has no added sweeteners! If you have a sweet tooth or prefer your muffin a little sweeter, see RECIPE NOTES for optional added sweeteners.
So many delicious whole foods are packed into this recipe makeover! These vegan gluten-free banana bread muffins are offering you:
Protein! Oats, oat four, almond flour, and hemp seeds are all sources of plant-based protein. Hemp seeds offer complete protein (meaning they have all 9 essential amino acids).
Fibre. So much fibre! Almost every ingredient is offering soluble or insoluble fibre. Fibre is proving to be one of the most essential nutrients that we’re lacking in our modern day diets.
Omega-3 Fats. Walnuts have the most omega-3 fats of any nut and ground flaxseeds are also a great source. Remember that the key thing to remember about essential fatty acids is to keep omega-3 and omega-6 in balance with each other with an approximate intake ratio of 1:4 (omega-3 to omega-6). This of course depends on your current health condition and personal needs.
NO ADDED SUGARS. NO PROCESSED SUGARS! Ripe bananas offer all the sweetness in these muffins.
Vegan Gluten-Free Banana Bread Muffins
- Muffin Pan
- 1 cut oat flour
- ½ cup brown rice flour
- ½ cup almond meal
- ½ cup rolled oats (gluten-free if needed)
- ¼ cup hemp seeds
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- 1¼ teaspoons cinnamon
- ½ teaspoon salt
- ¼ teaspoon ground nutmeg
- ½ cup walnuts chopped (optional)
- 1/3 cup dried cranberries, raisins, or goji berries (optional)
- 2 tablespoons ground flax seed (also known as flax meal)
- 3 tablespoons water
- 1 packed cup mashed ripe bananas ~3 ripe bananas
- ¾ cup unsweetened almond milk or preferred milk
- ¼ cup unsweetened applesauce
- 2 teaspoons vanilla extract
- Preheat the oven 350°F. A quality non-stick muffin pan or silicon pan doesn't need to be oiled. If you have an older pan that sticks, you can use paper muffin moulds.
- To make a thick flax egg mix the ground flax with 3 tablespoons warm water (from "WET" ingredients) in a small bowl. Let it sit for 5 minutes to thicken.
- Add all the dry ingredients to a large bowl and mix. Set aside.
- In a medium bowl mash the bananas well. Add all other wet ingredients (including the flax egg) and mix using a fork or whisk.
- Add the wet ingredients to the dry and mix until all the wet ingredients are incorporated and no dry spots remain.
- Transfer the batter to the muffin pan/moulds (about ⅓ cup batter per muffin). Bake the muffins for 30-35 minutes. They're done when firm to touch, golden, and the edges have pulled away from the pan.
- Let the muffins cool for 15 minutes in the muffin pan and then transfer to a cooling rack to cool completely. It's important to let them cool completely because they'll continue to firm up as they cool! Keep in the fridge for up to 3 days or freeze in for up to 3 months.
- For a nut-free version, use more brown rice flour instead of almond flour.
- To make oat flour, add rolled oats to a blender and blend until a flour texture is achieved. You can also do this in a food processor.
- Goji berries are optional but add a nice flavor to the muffin! You can also use raisins, dried mulberries, or cranberries.
- If you prefer a sweeter muffin, add 2 to 4 tablespoons of maple syrup to the wet ingredients.
A Whole Chapter of
If you love vegan and gluten-free baked goods (think muffins, cakes, cookies, and squares), The Plant-Based Cookbook has an entire chapter dedicated to what I call my plant-based bakery! Available where ever books are sold!