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High Fiber Banana Muffins

Posted by ReganJonesRD
March 20, 2015
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Put those overripe bananas to good use in this high fiber, gluten free breakfast muffin recipe.

Put those overripe bananas to good use in this high fiber, gluten free breakfast muffin recipe.

~by Regan Jones, RD

 

Most Fridays when we press publish for Gluten-Free Kitchen, it's some super special creation by my food-photo-phenom friend Gretchen. But life has a way of dictating editorial calendars and today, I'm filling in for her. The recipe doesn't do justice to the normal kinds of beautiful creations Gretchen produces. But ironically, I've been a little stressed this week -- it's been a busy week -- and Gretchen recently confessed that when she's stressed, she bakes muffins. 

Apparently, so do I.

The thing I love about these muffins -- aside from their yumminess -- is that I developed them as a "formula" recipe. Formula recipes are popping up in my stream a lot lately (like here and here), and are simply a skeleton recipe that you can mix/match to create something new each time. You could easily trade out these parts of the recipe with something similar, but different (you know like banana versus applesauce) and come up with a new recipe. 

Basic banana muffins may seem sort of commonplace and aren't the kind of thing you need another new recipe for. But these are different, since they are: 

  • gluten-free
  • high-fiber
  • reduced-carbohydrate
  • high-iron
  • low-sugar

Note what I didn't say. They're not low-calorie. But honestly, I'm totally okay with that. While we all know calorie-balance is such an important concept in weight management, so is being satisfied after you eat and staying full 'til your next meal. That's definitely where these muffins offer an advantage. 

And I swear... they're so good. My youngest son, husband and I have eaten one every morning this week. 

Put those overripe bananas to good use in this high fiber, gluten free breakfast muffin recipe.

These Gluten-Free High Fiber Banana Muffins are perfect for a mid-morning snack!
Put those overripe bananas to good use in this high fiber, gluten free breakfast muffin recipe.

High Fiber Banana Muffins

Yield

Makes 10 muffins

Ingredients

  • 3/4 cup sugar or bakeable sugar substitute*
  • 1/2 cup gluten free all-purpose flour**
  • 1/2 cup coconut flour
  • 1/4 cup psyllium husk
  • 2 tablespoons whey protein powder
  • 1 teaspoon baking powder
  • 1/4 teaspoon Kosher salt (optional)
  • 2 overripe bananas, mashed
  • 1/4 cup oil
  • 1/2 cup water
  • 3 large eggs, lightly beaten

Directions

  1. Preheat oven to 350 degrees F. Line 10 muffin tins with cupcake wrappers or spray with cooking spray.
  2. Combine sweetener and next 6 ingredients (through salt) in a large bowl; make well in center of ingredients.
  3. Combine banana, water, oil and eggs, mixing well. Add to dry ingredients and stir until combined. 
  4. Spoon batter evenly among muffin tins.
  5. Bake at 350 degrees F for 20 minutes or until lightly golden. Cool on a wire rack.

 

*I tested these twice and used all Swerve once and 1/4 cup each of Swerve, stevia and brown sugar the second time. They both turned out well.

**I prefer Better Batter and King Arthur All-Purpose Baking Mix

Click for nutritional information
Calories 164
Carbohydrates 15g
Fiber 5g
Sugar 5g
Fat 9g
Protein 5g
Sodium 325mg
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ReganJonesRD

ReganJonesRD
Regan Jones is the Founding Editor and Sponsorship Director of HealthyAperture and is the author of the QUICK FIX KITCHEN Feature - a collection of recipes that focuses on shortcut cooking without shortcut taste. Her recipes largely focus on baked goods and desserts ranging from gluten free to sugar free to slightly indulgent eats for the entire family, but also include easy everyday recipes for breakfast, lunch or dinner. Jones is a registered dietitian and owner the web's most prominent portfolio of dietitian-owned websites, including HealthyAperture.com, TheRecipeReDux.com, BlogBrulee.com and RDs4Disclosure.org. She is also the host of the podcast, This Unmillennial Life, which was recently named New & Noteworthy on iTunes.
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