Healthy dessertsVegetarian€€
Healthy Banana Muffins with Peanut Butter and Spelt Flour, Lactose-Free
Make fluffy banana muffins with peanut butter, a perfect source of healthy fats and fiber for an energy-rich breakfast or fit snack.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
12
Recipe
Dry ingredients
Flour, spelt, whole grain
200 gLeavening agents, baking powder, double-acting, straight phosphate
1 tspBAKING POWDER
0.5 tspSpices, cinnamon, ground
0.5 tspSalt, table, iodized
1 pinchWet ingredients
Bananas, ripe and slightly ripe, raw
3 mediumPeanut butter, creamy
120 gPLAIN LACTOSE FREE YOGURT, PLAIN
100 gEggs, Grade A, Large, egg whole
1 pieceSyrups, maple
60 mlVanilla extract
1 tspAdd-ins
VEGAN CHOCOLATE
30 gPer servingTotal
Calories:182.5 kcal2190.6 kcal
Protein:6 g71.8 g
Carbohydrates:26.4 g316.9 g
Fiber:3.3 g39 g
Water:29.1 ml349.3 ml
Fat:7 g84.5 g
Micronutrients
Sugar:10.4 g124.5 g
Saturated fat:1.9 g22.6 g
Cholesterol:16.1 mg193 mg
Sodium:113.7 mg1364.9 mg
Potassium:244 mg2927.6 mg
Calcium:73.4 mg880.3 mg
Iron:1.1 mg13.6 mg
Magnesium:49.3 mg591.8 mg
Zinc:1 mg11.7 mg
Phosphorus:156.7 mg1879.9 mg
Vitamin C:2.6 mg30.9 mg
Vitamin A:7.6 µg91 µg
Vitamin D:2.3 µg28 µg
Vitamin B12:0 µg0.4 µg
Instructions
1
Preheat the oven to 180 °C and line a muffin pan with paper liners.
2
In a large bowl, thoroughly mash the bananas with a fork. Add the peanut butter, Greek yogurt, egg, maple syrup and vanilla. Whisk everything together into a uniform mixture.
3
In another bowl, combine the spelt flour, baking powder, baking soda, cinnamon and salt.
4
Add the dry ingredients to the wet ones. Gently fold with a spatula just until combined – do not overmix, or the muffins will become dense.
5
Carefully fold the pieces of dark or vegan chocolate into the batter.
6
Evenly distribute the batter into the liners (fill them about 3/4 full).
7
Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean. Let them cool on a wire rack before serving.
Nutritional benefits
Thanks to the high content of healthy unsaturated fats from peanut butter and fiber from spelt flour, this meal supports long-lasting fullness and cardiovascular health.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.