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Healthy dessertMid-day mealVegetarianBalancedGrains & porridges€€

Healthy Banana Muffins with Peanut Butter and Spelt Flour, Lactose-Free

Name: Healthy Banana Muffins with Peanut Butter and Spelt Flour, Lactose-Free
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 PLAIN LACTOSE FREE YOGURT, PLAIN; 1 piece Eggs, Grade A, Large, egg whole; 60 ml Syrups, maple; 1 tsp Vanilla extract; 30 g VEGAN CHOCOLATE

Make fluffy banana muffins with peanut butter, a perfect source of healthy fats and fiber for an energy-rich 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 gPLAIN LACTOSE FREE YOGURT, PLAIN100 gEggs, Grade A, Large, egg whole1 pieceSyrups, maple60 mlVanilla extract1 tsp

Add-ins

VEGAN CHOCOLATE30 g

12-cup muffin panPaper linersLarge bowlFork

Per 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

1Preheat the oven to 180 °C and line a muffin pan 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 ones. Gently fold with a spatula just until combined – do not overmix, or the muffins will become dense.
5Carefully fold the pieces of dark or vegan chocolate into the batter.
6Evenly distribute the batter into the 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 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.