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Healthy Banana Nut Muffins With No Oil or Sugar

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Kim is a holistic health coach and a toxic-free lifestyle consultant. She obtained her studies from the Institute for Integrative Nutrition.

You can also swap white flour for whole wheat flour, which gives it that darker color.

You can also swap white flour for whole wheat flour, which gives it that darker color.

Banana Walnut Muffins

Because some people are looking for banana muffin recipes that have less oil and sugar, I'd like to share a recipe that does not include either of these ingredients. Whatever the reason may be to cut back on oil and sugar, there is still a way to enjoy a warm piece of banana nut muffin!

Baking is a work of art, yet muffins offer a less intimidating opportunity for novice bakers to experiment with. If this is your first time baking banana muffins, then you're in luck. The only skill that you really need is the ability to follow this simple recipe. It also helps to put some trust into this author like your life depends on it. No, really . . . .just relax. This recipe is quite easy to make—you don't even need a mixer!

These healthy muffins are soft, a bit dense, filled with banana flavor, and have a subtle crunch from the nuts. The best part is they're healthier than your average muffin! There is absolutely no comparison to the banana muffins that you buy at the store. Although—I have to admit—Whole Foods does have some amazing muffins.


Substituting Oil and Sugar

When swapping ingredients, it's a matter of understanding how they contribute to the mix. Oil adds moisture and sugar adds sweetness. So in order to replace these two ingredients, you will need applesauce and a bit of honey.

Sugar Replacements

  • Stevia: A natural sweetener from the leaves of the Stevia plant. It has zero glycemic index, zero calories and zero carbs. It is 25-30 times sweeter than sugar, and far more healthy!
  • Honey: Use natural, raw honey.
  • Maple syrup: Use pure maple syrup. Otherwise you are missing the point of eating healthy here. You might as well just use regular sugar.
  • Raw organic agave

Oil Replacements

  • Applesauce (healthiest choice!)
  • Butter
  • Sour cream
  • Milk
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Alright, let's get our ingredients ready!

Alright, let's get our ingredients ready!

Riper bananas add more flavor.

Riper bananas add more flavor.


Dry Ingredients:

  • 2 cups organic unbleached white flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/4 - 1/2 teaspoon sea salt

Wet Ingredients:

  • 1 cup ripe smashed banana, about 2-3 bananas
  • 1/2 cup applesauce
  • 1/4 cup pure honey
  • 2 eggs, room temperature
  • 1 teaspoon vanilla extract
  • walnuts


  1. Preheat oven to 350 degrees F.
  2. In a large mixing bowl, combine all dry ingredients.
  3. In another bowl, gently whisk eggs. Mash the bananas really well and add to the eggs.
  4. Add the rest of the wet ingredients to the egg and banana mixture.
  5. Add dry ingredients to wet ingredients. Stir together.
  6. Pour mixture into prepared muffin pan lined with cupcake liners.
  7. Bake for 25-30 minutes until golden brown. Depending on your oven, you might have to bake the muffins for a little longer. To test, insert a toothpick into the center of a muffin. If it comes out clean, the muffins are ready to be removed from the oven.

Important Tips!

  • Do not overmix the batter! Just gently fold the wet and dry ingredients together.
  • The riper the banana, the more flavor and nutrients it offers.
  • Your oven is different from my old one, so your cooking time may be different. It's better to check them sooner than the cooking time that is recommended. Just insert a toothpick in and if it comes out clean, they're done.
  • Eat them right away while they're still warm!

Whole Wheat Banana Nut Muffins

As you know, I prefer wheat flour over white flour when it comes to baking. White flour plays evil games with my sugar level, bringing it up and down, threatening the possibility of weight increase and diabetes. So, for a healthier recipe, I use: 2 cups of whole wheat flour, add 2 tablespoons of orange juice, and cut back the applesauce to 1/3 cup.

Orange juice was a secret from the well trusted King Arthur website. It cuts out that slightly bitter wheat taste that you may not be used to. Who knew King Arthur could rule Britain and bake at the same time?

© 2012 Kim Lam

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