These muffins are warm and moist (yes, I said it) and are the perfect sweet something for the start of your morning.
These healthy banana oat muffins are the muffins I want to eat.
With less than 1/2 the calories and only 1/4 the fat of a slice of Banana Nut Bread from Starbucks, almost 4 grams of fiber, and no refined sugar (2 Tbsp of honey for the whole batch), these little muffiny delights will satisfy your sweet tooth and will not make you crash.
I recently posted about things you can do to fight climate change with food choices. These healthy banana oat muffins are made with both bananas and their peels to reduce waste and boost nutritional value.
Why the banana peel?
This recipe takes advantage of ALL the health benefits that the banana peel can offer. Cultures all around the world eat the peel, but for some reason in the US, we don’t.
Banana peels are HIGH IN MAGNESIUM. Around 50% of adults in the US are magnesium deficient, and magnesium is needed for us to absorb vitamin D (one of those mood-boosting vitamins), maintain healthy bones, regulate sleep and keep our metabolisms running smoothly (AOA). I can’t speak highly enough about the benefits of getting enough magnesium.
The peel is also rich in potassium, dietary fiber, vitamins B6 and B12, and protein (BI). These nutrients help with many functions within the body that keep us healthy.
Not only are they super nutritious, but you also pay for the peel.
The banana is America’s most popular fruit, so imagine how many peels we throw into landfills every year. Eating the peel means there’s less to go in the trash and you get more bang for your buck.
How to eat the peel?
There’s a LOT you can do with the peel. Oh, I am just getting started.
The key is first getting familiar with how to prepare your peels.
Here’s how to prepare banana peels so you can enjoy them however you like:
- Get organic bananas: Stay away from pesticides… They do much more harm than you think.
- Use ripe bananas: Wait until they’re at least all yellow, ideally with some brown specks. The banana should feel heavy and should smell sweet instead of starchy.
- Trim the ends of the peels: You don’t want to eat the stem of the banana or the brown tip at the other end. I’m sure you could if you wanted, but they’re just a bit tough and strange in texture.
- Slice the peels: Cut them into 1-inch pieces so they’re easy to blend up.
- Boil them for 10 minutes: This breaks down some of the tough fibers that are hard for most blenders to puree. I don’t always do this step because I don’t mind the texture, but if you’re picky about the texture of your foods, I recommend doing this step.
- Refrigerate or freeze the peels: Depending on if you’re using them now or later, refrigerate or freeze the peels so they’re ready when it’s time to cook!
- Blend ’em up: Whatever recipe you’re making–smoothies, muffins, pancakes–blend your peels into your wet ingredients so they get incorporated into the batter.
Anyway, these muffins are pretty magical. They’re great on their own, but you can also add in chocolate chips, nuts or berries. If you make them your own, let me know how it goes in the comments!
These muffins freeze really well. For ideal moistness when reheating, freeze them the same day you bake them. They just need 30-60 seconds in the microwave and it’s like they’re fresh out of the oven.
So there you have it. Get out there, try new things, and eat the peel. Happy baking!
If you liked this recipe, rate it and leave a review below! Also, pin it to Pinterest by clicking the Pin button in any of the images or at the top of the post.
Healthy Sugar Free, No Flour Banana Oat Muffins
- 2 1/4 cups oat flour (250g) (alternatively, 2 1/2 cups old fashioned oats, pulsed in a food processor or blender into a fine flour)
- 1 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp salt
- 4 SMALL, ripe, organic bananas, mashed (around 340g) (Or 3 LARGE bananas)
- 3 SMALL organic banana peels (around 150g) (Or 2 LARGE peels)
- 2 eggs
- 3 Tbsp olive oil
- 2 Tbsp honey (omit if making pancakes)
- 1 tsp vanilla
Prep the banana peels
- Trim the ends off of the bananas. Peel the bananas and set the fruit aside. Chop the peels into large pieces.
- Boil the peels in water for 10 minutes. Drain and set aside to cool a bit.
Prep your oat flour
- If you don't have oat flour on hand, make some! Measure 2.5 cups of old fashioned oats (about 250g) and pulse in a blender or food processor until it's a fine flour consistency.
Make your muffins
- Preheat the oven to 350 degrees F.
- Mix the dry ingredients in a large bowl. Set aside.
- When the banana peels are cool (enough so that they don't cook the eggs when you mix them), add them to a blender with the rest of the wet ingredients. Blend until smooth, about 30 seconds.
- Add the wet ingredients to the bowl with the dry ingredients and whisk until fully combined.
- Measure batter into 12 muffin cups lined with muffin liners (or not!)
- Bake at 350 degrees F for 40-45 minutes, or until a cake tester comes out clean.