Pumpkin, banana, nuts, oats, and warming chai spices make these pumpkin banana muffins a delicious snack!
These healthy pumpkin muffins have a sweet and delicate flavour topped off nicely by crunchy walnuts.
Pumpkin and banana isn't usually a combination you have a lot of, but blended together in baking they work! The pumpkin and banana both give a natural sweetness to baking, some extra texture and moisture.
Thanks to the sweetness from pumpkin and banana it means you get to add more nutritious whole food ingredients into your muffins and less sugar.
These healthy pumpkin muffins can be a nutritious grab n go breakfast or are perfect to pop into lunchboxes.
Key Ingredients:
- Pumpkin - Mashed, pureed or from a can. I like to use leftover roasted pumpkin in these muffins.
- Banana - The riper the banana used the sweeter the muffins will be!
- Maple syrup - Use a good quality maple syrup or you could use honey.
- Oats - I used rolled oats in these muffins, you could use quick oats in you would like a finer texture.
- Coconut flour - You only need ¼ cup of coconut flour, a little goes a long way!
- Milk of choice - I have kept these pumpkin banana muffins dairy-free and used unsweetened almond milk.
- Walnuts - I love the combination of pumpkin,spices and walnuts, you can use nuts of your choice, pecans would also work well.
Step by step instructions
- Preheat your oven to 180°C/355°F. Ensure your coconut oil is melted and in liquid form and should be around room temperature. In a medium sized bowl whisk the eggs then add the coconut oil, maple syrup, vanilla extract and milk.
- In a small bowl mash your banana with a fork then add the mashed/pureed pumpkin and mashed banana to the liquid ingredients.
- Mix the mashed banana and pumpkin through the liquid ingredients until combined.
- Add the oats, coconut flour, baking powder, baking soda, salt and spices to the bowl. Fold in until everything is combined.
- Spoon the muffin mixture evenly into a prepared muffin tray. Sprinkle the chopped walnuts over the top.
- Bake for 15-18 minutes. Test with a skewer it should come out clean with a few crumbs.
Additional Recipe Tips
If you would like these pumpkin banana muffins to have a smoother texture another option is to add all of the ingredients to a food processor, this will also chop the oats up finer. I have made these both ways and prefer the more "rustic" style muffin which is slightly rougher in texture.
How to store:
These muffins can be stored for up to 5 days in an airtight container in the fridge. They can also be frozen for up to 3 months.
Pumpkin is so versatile and leftovers can be easily added into many sweet or savoury recipes. Other pumpkin recipes you might like to try are my Spiced Paleo Pumpkin Bread or Roasted Pumpkin & Chickpea Salad with Sundried Tomatoes and Goats Feta.
For other healthy kids snacks you may like to try:
Banana, Pear & Oat Toddler Cookies
Homemade Gummies - No added sugar
I hope you enjoy this recipe for healthy pumpkin banana muffins! Please let me know how you got on in the comments below, I love hearing from you!
For more tasty recipes and to see what I’ve been getting up to you can follow me on Facebook, Instagram, Pinterest or Twitter.
Healthy Pumpkin Banana Muffins
Pumpkin, banana, nuts, oats, and warming chai spices make these pumpkin
banana muffins a delicious snack! These healthy pumpkin muffins have a
sweet and delicate flavour topped off nicely by crunchy walnuts.
Ingredients
- 1 cup pumpkin, cooked (245gm)
- 2 Eggs
- ⅓ cup banana, mashed (Aprrox 1 small banana)
- 2 eggs
- ¼ cup maple syrup
- 2 Tablespoon coconut oil, melted
- 2 Tablespoon almond milk, or milk of choice
- 1 teaspoon vanilla extract
- ½ cup rolled oats
- ¼ cup coconut flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- ¼ cup walnuts, chopped
Instructions
- Preheat your oven to 180°C/355°F. Ensure your coconut oil is melted and in liquid form and should be around room temperature.
- In a medium-sized bowl whisk the eggs then add the coconut oil, maple syrup, vanilla extract, and milk.
- In a small bowl mash your banana with a fork then add the mashed/pureed pumpkin and mashed banana to the liquid ingredients.
- Mix the mashed banana and pumpkin through the liquid ingredients until combined.
- Add the oats, coconut flour, baking powder, baking soda, salt, and spices to the bowl. Fold in until everything is combined.
- Spoon the muffin mixture evenly into a prepared muffin tray. Sprinkle the chopped walnuts over the top.
- Bake the muffins for 15-18 minutes. Test them with a skewer - it should come out clean with a few crumbs.
Notes
Honey can be used in place of maple syrup.
I like to use leftover roasted pumpkin for these muffins, then just mash it. If you are using pureed pumpkin from a can then check for any additives and spices as this can change the flavour.
I used almond milk for these muffins, you can use your milk of choice.
Nutrition Information
Yield 12 Serving Size 1Amount Per Serving Calories 118Total Fat 6.3gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 3.2gCholesterol 62mgSodium 174mgCarbohydrates 12gFiber 1.6gSugar 6.1gProtein 3.8g
This nutritional information is an estimate only and is provided as a courtesy to readers. It was auto-generated based on serving size, number of servings, and typical information for the ingredients listed in the recipe card. Please feel free to use your preferred nutrition calculator. Please consult your doctor about any specific dietary requirements.
