These peanut butter banana muffins make a delicious, satisfying breakfast or snack that's high in protein and low in sugar. They are soft, fluffy and moist and simple to make.
These banana peanut butter muffins are naturally sweetened with a combination of banana (lots of it!) and a modest amount of maple syrup. They do NOT contain any granulated sugar!
The combination of wheat and almond flours makes these muffins light and fluffy despite a very generous amount of raw banana in the batter.
Is peanut butter nutritious
Yes, it is! Peanuts are good for us so peanuts turned into a paste should be too, and they are! Provided of course there aren't too many extras, such as salt and sugar.
Peanut butter is high in fat which makes it quite calorific, but it's mostly unsaturated fat, which is good for us (although it should still be consumed in moderation). It's also rich in protein, fibre, Magnesium, copper and vitamins.
Why are banana peanut butter muffins good for you
This is because they
- are (moderately) sweetened by natural ingredients
- are low in saturated fat
- contain whole wheat flour
- are made using natural peanut butter, rich in vitamins and minerals (see above)
- contain a generous amount of fruit
How to prepare the banana
To make these banana and peanut butter muffins I recommend mashing the banana using a fork but only roughly so the mixture is still quite lumpy. This will ensure the banana flavour is distributed evenly throughout the batter but you'll also get delicious little bursts of fruit here and there.
Top tip
I do not recommend pureeing the banana completely using a blender.
Peanut butter banana muffins ingredients and substitutions
- Peanut butter: I recommend using natural peanut butter without any added extras (such as salt, sugar or palm oil). Either smooth or crunchy is fine to use.
- Banana: make sure it's ripe.
- Maple syrup.
- Vanilla extract: enhances the flavour of the 2 star ingredients.
- Eggs.
- Milk: use any.
- Vegetable oil: use rapeseed (canola) or sunflower.
- Flour: use either whole wheat/wholemeal flour or white whole wheat flour. This recipe also works with all-purpose/plain flour.
- Almond flour/ground almonds: produce a light and nutty texture.
- Baking powder.
Can I omit the oil
I do not recommend it. As peanut butter contains a lot of fat you can use less oil, but I wouldn't omit it altogether. The oil improves the texture, adds moisture and simply produces better muffins. And you can take my word for it because I made these peanut butter banana muffins with as well as without the oil. The one containing a small amount of oil was better every time!
Step-by-step recipe instructions
1.Preheat the oven to 400 F/200 C/190 C fan/ gas mark 6. Lightly grease or line your muffin pan with 12 paper cases.
Whisk together both flours and baking powder.
2. In another bowl whisk together the eggs, oil, milk, peanut butter, maple syrup and vanilla extract until thoroughly combined.
3. Partly mash the banana (it should be quite lumpy) and stir into the wet mixture.
4. Gradually stir in the dry ingredients until they are no longer visible. The mixture should be lumpy.
5. Spoon the batter into your muffin cases and bake in the centre of the oven for 26 minutes until the tops are lightly browned (and the skewer inserted into the middle comes out clean).
6. Remove from the oven and set aside for 5 minutes then transfer your peanut butter and banana muffins to a rack to cool completely.
Top tips
- Use ripe bananas for maximum flavour and natural sweetness.
- I recommend partly mashing the banana with a fork (rather than pureeing it) for added texture and a more intense banana flavour.
- Weigh the banana without the peel.
- I recommend using natural (runny) peanut butter without any additives.
- Do not overstir the batter (it should be lumpy). Stir just to combine.
- Best served within 2 days. Once cooled completely store in an airtight container.
- These whole wheat banana peanut butter muffins are delicious a little warm (you can microwave them for a few seconds before serving).
- Freeze for up to 3 months.
Optional extras
These peanut butter muffins with banana are delicious just as they are, but you can add the following optional ingredients for a different flavour twist:
- Cinnamon (1-1.5 teaspoons), or
- Pumpkin spice (1-1.5 teaspoon)
- Chocolate chips (4 tablespoons), or
- Dried currants (4 tablespoons)
Related recipes
- Whole Wheat Banana Date Bread
- Healthy Peanut Butter Oatmeal Cookies (Flourless)
- Easy Banana Buttermilk Muffins
Why not check out ALL my healthy breakfast recipe ideas!
Keep in touch!
If you make this peanut butter muffin recipe I'd love to know how it turned out for you. Let me know in the comments below, thanks!
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Recipe
Low Sugar Peanut Butter Banana Muffins
Equipment
- 12-hole muffin pan
Ingredients
- ½ cup+1tbsp (140 g) natural peanut butter smooth or crunchy
- 11.29 ounces (320 g) bananas approx. 3 medium bananas, weigh after peeling
- 4 tablespoons maple syrup
- ⅔ cup (160 ml) milk any
- 3 tablespoons vegetable oil
- 2 large eggs
- 1½ teaspoons vanilla extract
- 1 cup (120 g) whole wheat flour
- 1 cup (90 g) almond flour/ground almonds
- 2¼ teaspoons baking powder
Instructions
- Preheat the oven to 400 F/200 C/190 C fan/ gas mark 6. Lightly grease or line your muffin pan with 12 paper cases. Whisk together both flours and baking powder.
- In another bowl whisk together the eggs, oil, milk, peanut butter, maple syrup and vanilla extract until thoroughly combined.
- Partly mash the banana (it should be quite lumpy) and stir into the wet mixture.
- Gradually stir in the dry ingredients until they are no longer visible. The mixture should be lumpy.
- Spoon the batter into your muffin cases and bake in the centre of the oven for 26 minutes until the tops are lightly browned (and the skewer inserted into the middle comes out clean).
- Remove from the oven and set aside for 5 minutes then transfer your peanut butter and banana muffins to a rack to cool completely.
Notes
- Use ripe bananas for maximum flavour and natural sweetness.
- I recommend partly mashing the banana with a fork (rather than pureeing it) for added texture and a more intense banana flavour.
- Weigh the banana without the peel.
- I recommend using natural (runny) peanut butter without any additives.
- Do not overstir the batter (it should be lumpy). Stir just to combine.
- Best served within 2 days. Once cooled completely store in an airtight container.
- These whole wheat banana peanut butter muffins are delicious a little warm (you can microwave them for a few seconds before serving).
- Freeze for up to 3 months.
Nutrition
*Nutritional information is automatically generated and should be considered as an estimate.
**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.
plasterers bristol
wow these sound awesome. Thanks so much for this recipe. can't wait to make these.
Simon
monidab@gmail.com
Thank you! Hope you like them:)
Le Coin de Mel
Oh yummy, peanut butter and banana... a match made in heaven! I use wheatgerm when making wholemeal bread, but I've never tried it in cakes.
monidab@gmail.com
Thank you! I try to make my baking as healthy as possible and I find wheatgerm to be quite neutral, maybe a bit nutty tasting so it works in cakes too:)