Healthy Peanut Butter Banana Muffins (Dairy-Free + Gluten-Free)

Introduction: A Perfect Breakfast or Snack

Who doesn’t love the combination of peanut butter and banana? These two ingredients are a match made in heaven, and when they come together in the form of muffins, they create a deliciously satisfying treat. This Healthy Peanut Butter Banana Muffins recipe is the perfect balance of sweetness and nutritional goodness, offering a satisfying bite with every muffin. Made with wholesome ingredients, these muffins are dairy-free and gluten-free, making them a great option for those with dietary restrictions or anyone looking to enjoy a healthier alternative to store-bought baked goods.

These muffins are not only delicious but also provide a good amount of protein, fiber, and healthy fats to fuel your day. Whether you’re looking for a quick breakfast, a healthy snack, or a treat to pack in your kids’ lunchboxes, these muffins have got you covered!

Why You’ll Love This Recipe

✅ Gluten-Free & Dairy-Free – Perfect for those with dietary restrictions.
✅ Naturally Sweetened – Uses bananas for natural sweetness.
✅ High in Protein – The peanut butter adds protein and healthy fats.
✅ Great for Meal Prep – Bake a batch and enjoy them all week.
✅ Easy & Quick – Ready in just 30 minutes for a fast, healthy snack.
✅ Kid-Friendly – Loved by kids and adults alike!

Ingredients (Makes 12 Muffins)

For the Muffins:

2 ripe bananas (about 240g), mashed
½ cup (125g) peanut butter (make sure it’s natural and unsweetened)
2 large eggs (about 120g)
¼ cup (60ml) maple syrup or honey (for a more natural sweetener)
1 tsp (5ml) vanilla extract
1 ½ cups (180g) gluten-free rolled oats
1 tsp (4g) baking powder
1 tsp (5g) baking soda
½ tsp (2g) cinnamon
¼ tsp (1g) salt
2 tbsp (30g) almond flour (optional, for added texture)
2 tbsp (20g) ground flaxseed (optional, for added fiber and omega-3s)
½ cup (120ml) unsweetened almond milk (or any dairy-free milk)

Step-by-Step Instructions

Step 1: Preheat the Oven & Prepare the Muffin Tin

Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with cooking spray to prevent sticking.

Step 2: Mix the Wet Ingredients

In a large bowl, mash the bananas until smooth. You can leave a few small lumps for added texture, if preferred.
Add the peanut butter, eggs, maple syrup, and vanilla extract to the mashed bananas. Mix everything together until well combined.

Step 3: Mix the Dry Ingredients

In a separate bowl, combine the gluten-free oats, baking powder, baking soda, cinnamon, and salt. Stir well to ensure that all dry ingredients are evenly distributed.
If using, add the almond flour and ground flaxseed to the dry ingredients and mix thoroughly.

Step 4: Combine the Wet and Dry Ingredients

Gradually add the dry mixture to the wet ingredients, stirring gently as you go.
Once combined, add the almond milk and stir until the batter is smooth and evenly mixed.

Step 5: Fill the Muffin Tin

Spoon the muffin batter evenly into the prepared muffin tin, filling each cup about ¾ full.

Step 6: Bake

Bake in the preheated oven for about 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Nutritional Breakdown (Per Muffin)

Calories: ~200 kcal
Protein: ~6g
Carbohydrates: ~24g
Fats: ~10g
Fiber: ~3g
Sugar: ~12g (mostly from bananas and maple syrup)

(Exact values may vary based on ingredient substitutions.)

Tips & Tricks for the Best Peanut Butter Banana Muffins

🔹 Use Overripe Bananas

The riper the bananas, the sweeter and more flavorful your muffins will be. Overripe bananas are naturally sweet, so you won’t need to add much extra sweetener.

🔹 Make Them Vegan

To make these muffins vegan, swap the eggs with flax eggs (1 tbsp ground flaxseed + 2.5 tbsp water per egg) and use maple syrup instead of honey.

🔹 Add Mix-Ins

Want to take these muffins to the next level? Add chocolate chips, chopped nuts, or dried fruit to the batter before baking.

🔹 Don’t Overmix the Batter

Be careful not to overmix the batter. Stir just until combined to ensure your muffins are light and fluffy.

🔹 Store Properly

These muffins are perfect for meal prep. Store them in an airtight container at room temperature for up to 3 days or in the fridge for up to 1 week.

Meal Prep & Storage

✔ Store Leftovers:

Keep these muffins in an airtight container at room temperature for up to 3 days. For longer storage, refrigerate for up to 1 week.

✔ Freeze for Later:

Freeze muffins for up to 3 months. Once cooled, wrap each muffin individually in plastic wrap or foil, then place them in a freezer-safe bag. To thaw, leave them at room temperature or heat them in the microwave for 20-30 seconds.

Final Thoughts: Why You Should Try These Muffins

These Healthy Peanut Butter Banana Muffins are:
✔ Dairy-free and gluten-free
✔ Naturally sweetened with ripe bananas and a touch of maple syrup
✔ Packed with protein from peanut butter and eggs
✔ Quick to make and perfect for busy mornings
✔ Kid-friendly and family-approved