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Healthy dessertMid-day mealVegetarianBalancedGrains & porridges€€

Healthy Banana Muffins with Peanut Butter and Spelt Flour

Name: Healthy Banana Muffins with Peanut Butter and Spelt Flour
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 12
Ingredients: 200 g Flour, spelt, whole grain; 1 tsp Leavening agents, baking powder, double-acting, straight phosphate; 0.5 tsp BAKING POWDER; 0.5 tsp Spices, cinnamon, ground; 1 pinch Salt, table, iodized; 3 medium Bananas, ripe and slightly ripe, raw; 120 g Peanut butter, creamy; 100 g Yogurt, Greek, plain, whole milk; 1 piece Eggs, Grade A, Large, egg whole; 60 ml Syrups, maple; 1 tsp Vanilla extract; 30 g 55% CACAO DARK CHOCOLATE DROPS, DARK CHOCOLATE

Make fluffy banana muffins with peanut butter, the perfect source of healthy fats and fiber for an energy-packed breakfast or fit snack.

Prep time15 min

Cook time20 min

Total time35 min

Servings12

Recipe

Dry ingredients

Flour, spelt, whole grain200 gLeavening agents, baking powder, double-acting, straight phosphate1 tspBAKING POWDER0.5 tspSpices, cinnamon, ground0.5 tspSalt, table, iodized1 pinch

Wet ingredients

Bananas, ripe and slightly ripe, raw3 mediumPeanut butter, creamy120 gYogurt, Greek, plain, whole milk100 gEggs, Grade A, Large, egg whole1 pieceSyrups, maple60 mlVanilla extract1 tsp

Add-ins

55% CACAO DARK CHOCOLATE DROPS, DARK CHOCOLATE30 g

12-cup muffin tinPaper linersLarge bowlFork

Per servingTotal

Calories:185.8 kcal2230 kcal

Protein:6.4 g76.6 g

Carbohydrates:26.1 g313 g

Fiber:3.3 g39.5 g

Water:35.9 ml430.6 ml

Fat:7.4 g88.5 g

Micronutrients

Sugar:10.3 g124.1 g

Saturated fat:2.1 g24.7 g

Cholesterol:16.6 mg199 mg

Sodium:111.7 mg1339.9 mg

Potassium:255.7 mg3068.6 mg

Calcium:73.4 mg880.3 mg

Iron:1.2 mg14.5 mg

Magnesium:50.2 mg602.8 mg

Zinc:1 mg12.2 mg

Phosphorus:167.9 mg2014.9 mg

Vitamin C:2.6 mg30.9 mg

Vitamin A:7.8 µg93 µg

Vitamin D:0.1 µg1 µg

Vitamin B12:0.1 µg1.2 µg

Instructions

1Preheat the oven to 180 °C and line a muffin tin with paper liners.
2In 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.
3In another bowl, combine the spelt flour, baking powder, baking soda, cinnamon and salt.
4Add the dry ingredients to the wet ingredients. Gently mix with a spatula just until combined – do not overmix, or the muffins will become dense.
5Carefully fold the dark chocolate chunks into the batter.
6Evenly divide the batter among the muffin liners (fill them about 3/4 full).
7Bake 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 satiety and heart 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.