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Healthy Banana Nut Muffins With No Oil or Sugar

Author:

Kim is a board-certified holistic health coach, healthy living and cleanse consultant, and studied under Dr. Andrew Weil and Walter Willet.

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.

low-fat-healthy-banana-nut-muffins-recipe-no-oil-no-sugar
low-fat-healthy-banana-nut-muffins-recipe-no-oil-no-sugar

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
Alright, let's get our ingredients ready!

Alright, let's get our ingredients ready!

Riper bananas add more flavor.

Riper bananas add more flavor.

Ingredients

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

Instructions

  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

Comments for Low Fat Banana Nut Muffin

TDaddy on February 20, 2015:

I'm guessing this makes a dozen?

RTalloni on January 15, 2014:

This healthier banana nut muffin recipe is a keeper--thanks!

Claudia Tello from Mexico on January 15, 2014:

I was searching for a whole wheat healthy muffin recipe and I fortunately found your. I´d love to give them a try using the healthier version and I definitely will include the walnuts.

Shelly on September 09, 2013:

I'm all about eating healthy, but these were terrible!!! My dog won't even eat them. Just wasted a lot of good ingredients.

Kim Lam (author) from California on July 08, 2013:

Hi Becca- Sorry I usually don't include the information. You can try this resource: http://www.fitwatch.com/database/analyzer.php

becca0725 on July 08, 2013:

this recipe turned out great with wheat flour and I didn't add the OJ. I just wanted to know if you have the calories, etc. for this recipe?

Kim Lam (author) from California on April 22, 2013:

ElderdeRell- please PM and I can help you.

Sam- Hope they turned out great! :-)

sam on April 21, 2013:

i used wheat flour, and the muffins are in the oven. i wonder how they are going to taste.

EldergeRell on April 11, 2013:

I really like your blog.. very nice colors & theme. Did you make this website yourself or did you hire someone to do it for you? Plz respond as I'm looking to design my own blog and would like to find out where u got this from. kudos read more

Kim Lam (author) from California on March 19, 2013:

Vibesites- Applesause will yield a bit different of texture, but still maintain its moistness. Hope you like it! Take care:-)

vibesites from United States on March 18, 2013:

Really delicious looking, Turtlewoman. Now I've added to my list of healthy breakfast stuff. It's unbelievable that applesauce is a good replacement for oil, but I think it sounds differently delicious! Thanks for posting!

Kim Lam (author) from California on March 03, 2013:

jigglypuff- about 12 small muffins.

jigglypuff on March 02, 2013:

Exactly how many muffins does this make?

njgirl on December 30, 2012:

just made these tonight...substituted 4 bananas instead. thought it would be sweet but to my surprise they were extra salty. i would half the amount of salt next time. i didn't used cupcake tins either...just sprayed the muffin tray first and filled them up almost to the top, then sprinkled with walnuts. they look great! taste wise--not overly sweet. i think less salt is the trick! thanks for sharing the recipe!

Rosalyn on December 16, 2012:

I love, love, love these muffins turned out absolutely perfect! No one could even tell I didn't add sugar.

Victoria on November 02, 2012:

Thanks Turtlewoman. That could very well possibly be the reason! I had enough batter to fill 6 more muffin cups and thinned/sweetened it up a bit more, so maybe that'll do the trick! I baked the first batch at 350 for 20 minutes and that was sufficient enough to bake them through. Hope the last 6 turn out well!

Victoria on November 02, 2012:

Just took these out of the oven and they are as dry as bread and have no sweetness at all despite the applesauce, organic blue agave nectar and orange juice I added. No offense to the author or anyone else, but I will not be making these again.

Kim Lam (author) from California on November 02, 2012:

Hi Victoria, I'm sorry to hear that your batter is clumpy. Are you scooping the flour directly from the bag? If that's the case, you might end up with too much flour.I used a spoon to lightly transfer the flour into my measuring cup. Also I used large eggs and medium sized bananas that equals out to about 1 cup. Sorry- I will mention the exact size. Thank you for commenting and letting me know your concern!

Victoria on November 02, 2012:

I made the whole wheat version and the batter was the consistency of cookie dough. I added extra applesauce, orange juice, and then eventually 1/8 cup of canola oil to get a more wet consistency. It still was not pourable so I just spooned them in. They are in the oven right now and the tops aren't getting that nice round top like they should. Not very impressed with this recipe so far. It needs a bit more tweaking.

Erin on August 05, 2012:

Does anyone know the carb content?

Britt on August 05, 2012:

I made these the other day using King Arthur flour. I added cinnamon since it was on the photo. I used 1/4 cup agave nectar instead of the honey. They were delicious. I will make them again. Thank you!

Shema on July 27, 2012:

Hi, just baked the muffins, smell was amazing! However must say that batter was too thick for 2 cups wholewheat flour (nothing runny like in pics above) & ended up being stiff muffins :( Still carries nice taste, can't bear to throw away food. Maybe more applesauce will thin it & keep muffins moist?

Veronique on July 14, 2012:

I see everyone is giving kudos (and I'm not disagreeing), but has anyone actually made this recipe s that your reviews will actually be helpful in others venture to re-create it? Was the re ole satisfying? Did the ingredients taste well together?

Kim Lam (author) from California on July 11, 2012:

Hendrika, you're welcome. I hope your granddaughter loves the muffins! Thank you for stopping by! Take care :)

Hendrika from Pretoria, South Africa on July 11, 2012:

Thank you for the recipe. My granddaughter loves baking, but we want to go slow on the calories so this recipe will help a lot.

Kim Lam (author) from California on June 27, 2012:

Dr Pooja, Oh I know exactly what you mean! Coffee and muffin wakes me up most mornings.

Dr Pooja on June 27, 2012:

Love to have my cup of coffee with slice of cake or muffin.Anything healthy is a must try.

ignugent17 on June 22, 2012:

Looks so good voted up!

Kim Lam (author) from California on April 23, 2012:

You're welcome MGP- my aunt has diabetes and she has to watch her sugar intake. That's when I started trying to bake "out of the ordinary" desserts. I hope you like them...let me know how they turn out. :-)

Maria Giunta from Sydney, Australia on April 23, 2012:

I really enjoy banana muffins and banana bread but try not to eat them too often because of the sugar. Don't have to worry now, thanks Turtlewoman. I will try this recipe next time I have ripe bananas.

Karen on April 22, 2012:

hey thanks i used 1/4 maple agave and they turned out really good, thanks ! :)

Kim Lam (author) from California on April 16, 2012:

Hi Karen, you can substitute the same ratio for maple syrup, 1/4 cup. Please let me know how they turn out, and if I can help answer any questions. Enjoy!

Karen on April 16, 2012:

how can i add maple but keep the consistency right ?

Kim Lam (author) from California on March 27, 2012:

Thanks cclitgirl and Chris- you guys are awesome. I appreciate your votes!

Chris Achilleos on March 24, 2012:

Mmmm now those muffins look really good :) Thanks for sharing the recipe Turtlewoman. Voted up and useful!

Cynthia Calhoun from Western NC on March 24, 2012:

This is a great hub, Turtlewoman! This makes me think that other than just using organic sugar and wheat flour, there are lots of things I can do to make and eat a healthful treat. Great hub!! You've got my votes.

Kim Lam (author) from California on March 23, 2012:

Hi homesteadbound...it's always so good to hear from you! I always feel like not everyone can eat like I do, with my weird taste buds. So I hope to reach out to a wider audience.

Kim Lam (author) from California on March 23, 2012:

Vellur- Hi! Thank you for your vote and kind comment!

Cindy Murdoch from Texas on March 23, 2012:

Looks like a really great and healthy recipe. I like the way you provided all the different substitutions to make the recipe even healthier.

The picture of the finished project looks fantastic!

Kim Lam (author) from California on March 23, 2012:

vespawoolf- Yes, orange juice definitely helped me during my transition to eating more wheat flour. I hope your husband will enjoy the goodies. Thank you for visiting!

Kim Lam (author) from California on March 23, 2012:

Hi Anamika and Sam209- Thanks for commenting and voting!

Kim Lam (author) from California on March 23, 2012:

Jiro- Thanks for visiting. I don't believe baking soda is bad for you. Commercial baking powder, on the other hand, may contain aluminum and corn starch, which may affect our cognitive skills if consumed in LARGE amounts. You can leave out baking powder if you want, however since it acts as a leavening agent, your muffins will turn out a bit flatter and more dense. They will still taste good, just look different. This recipe only calls for 1 teaspoon, compared to many other recipes that I have seen.

You can also make your own baking powder by mixing baking soda and cream of tartar (1:2 ratio)!

As with any baked goods, it's best to eat in moderation, even healthy ones! Hope it helps...I might have to write a hub on this topic now...thanks for bringing it to my attention!

jiro from India on March 23, 2012:

Did you know baking powder and baking soda is not good for our health. so I can't make cakes daily or weekly, I will make it when any special occasions come. Have you any ideas about it.

Nithya Venkat from Dubai on March 23, 2012:

Yummy nutritious recipe. Baking is a work of art. Voted up.Great photos, makes me want to eat right away.

Vespa Woolf from Peru, South America on March 23, 2012:

This is a great recipe, and I love the orange juice tip for cutting bitterness. My husband may even like these! Thank you.

sam209 on March 23, 2012:

Nice piece Turtlewoman!

Anamika S Jain from Mumbai - Maharashtra, India on March 23, 2012:

That looks yummy! And on top of it, it's low fat too! Voted up and sharing!