Gluten Free Pumpkin Banana Muffins – Pumpkin, banana, nuts, oats, and warming chai spices, yum, some of my favourite things! These gluten free, dairy free and refined sugar free muffins have a sweet and delicate warming spicy taste delightfully topped off by the added crunch of the walnuts on top. These tasty little bites can be eaten as an all in one breakfast for a rushed morning on the go or can be served alone as a treat or are great to pop into lunchboxes.
My inspiration came for these when my little boy had been sick and would only eat things that tasted sweet, despite me desperately wanting to load him up on veggies. So I got to work with the trusty pumpkin, such a versatile vegetable that can be added into sweet or savoury dishes and is great for the immune system.
By the way who hates cutting pumpkins? I do! I’m not sure if it’s just me but I always find it rather time consuming and well blimmin hard work!
My latest thing to do is to plan ahead and pop a whole pumpkin in the oven uncut, cook it and then cut it up when it is nice and soft. I then will use it to add into several dishes; such as these muffins, omelettes, vege frittatas, add to hummus or whatever else I fancy.
I made these with trying to make a well balanced mini meal in mind for Master H. Obviously not to have every day for ever and ever, but to give my little one something that was healthy and easy to eat, had some immune boosting properties; fruit, veggies, fibre, good fats, protein and most importantly tasted good to munch on!
Not only is pumpkin full of vitamin A which is great for boosting the immune system but it also has excellent antioxidant properties. Pumpkins are also a good source of vitamin E, B vitamins, folate, iron, magnesium, phosphorus, vitamin C, potassium, copper and manganese. Vitamin A is a fat soluble vitamin so it does need to be eaten with other fats to be absorbed, this muffin recipe contains coconut oil which will help with Vitamin A absorption.
These muffins also have bananas which give them an extra sweetness and are are an excellent source of potassium which can help re balance electrolytes after dehydration – important when illness is present. They also have protein from the egg’s and nuts, healthy fats from the coconut oil, nuts and tahini, fibre from the dates, and some carbohydrates for energy from the oats, oats are are also very soothing for the digestive system.
If that wasn’t enough the yummy chai spices in this recipe are also great immune fighters including turmeric and ginger which are great for inflammation and healing.
Perfect for a snack on the go or a quick breakfast these will give you lots of energy to start the day. I used tahini in these muffins but any nut butter could do such as almond or peanut butter. Tahini is a great dairy free source of calcium, but it can taste a bit bitter for kids, so adding to sweet dishes like these muffins is a great way to mask the bitterness of the tahini.
On to other things…. I am currently writing this post from Vietnam! I didn’t have time to finish the post off before we left as things got rather hectic! I won’t be posting any more recipes until we get back in August. If you would like to see what we are up to in Vietnam please follow me on Instagram. More details on our trip to come….:)
If you are looking for some other recipes with pumpkin or butternut squash you may like to try my Spiced Paleo Pumpkin Bread, or Roasted Pumpkin & Chickpea Salad with Sundried Tomatoes and Goats Feta.
I hope you enjoy this recipe, please share if you do, have a lovely week! x
Yields 9 muffins
Healthy gluten free pumpkin banana muffins with warming chai spices.
30 minPrep Time
15 minCook Time
45 minTotal Time
- 1 cup of cooked pumpkin (145gm)
- 2 Eggs
- 3 Tbspn mashed banana (60gm)
- ¼ cup dried dates
- 2 Tbspn coconut oil, melted, plus more for greasing tray
- 2 Tbspn tahini
- 1 Tbspn honey
- 1 tsp natural vanilla essence
- ½ cup gluten free oats
- ¼ cup coconut flour
- 2 Tbspn ground linseed
- 1.5 tsp baking powder
- 1.5 tsp cinnamon
- 1 tsp baking soda
- 1/8th tsp each of turmeric, nutmeg, allspice, ginger
- Pinch of sea salt
- ¼ cup of chopped walnuts for adding on top
- Preheat oven to 180°C/350°F
- Whisk eggs in food processor until they double in size - about 2 min.
- To food processor add cooked pumpkin, banana and dates, pulse until fine.
- Add in coconut oil, tahini, honey, vanilla essence, pulse until all ingredients mixed through.
- Add dry ingredients - oats, coconut flour, ground linseed, baking powder, baking soda, cinnamon, turmeric, nutmeg, allspice, ginger, salt and mix through.
- Grease muffin tray with coconut oil.
- Pour muffin mixture batter evenly into muffin tray, add chopped walnuts on top.
- Cook for 12-15 minutes, until toothpick or skewer comes out clean or with just a couple of crumbs.
- Store in an airtight container in the fridge.