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Maple-Sweetened Banana Muffins

Adapted from Cookie and Kate

These muffins are loaded with nutrition and are so, so, so tasty. The recipe is very flexible, so feel free to adapt it and get creative! I have made these many different ways, and every version has turned out yummy.

Ingredients (makes approx. 24 medium-size muffins)

1/3 cup melted butter, coconut oil, or olive oil

1/2 cup pure maple syrup or honey

2 eggs, preferably at room temperature

1 cup mashed bananas (about 3 bananas) OR 1 cup applesauce or canned pumpkin

1/4 cup milk (almond milk, rice milk, whole milk, etc.) or water

1 teaspoon baking soda

1 teaspoon vanilla extract

1/2 teaspoon salt

1/2 teaspoon cinnamon

1 3/4 cup white whole wheat flour or a combination of flours: oat, rye, buckwheat, etc.

3/4 cup protein powder (optional; I prefer Just Ingredients)

1/3 cup rolled oats (optional)

Optional mix-ins:

Dried cranberries

Pumpkin seeds

Hemp hearts




Dried fruit pieces



Chocolate chips or chunks


  • Preheat the oven to 325° F (165° C). Line muffin pan with muffin papers or grease muffin cups with butter or non-stick cooking spray.

  • In a large bowl, beat the butter and maple syrup together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by baking soda, vanilla extract, salt, and cinnamon.

  • Add the flour, oats, and protein powder (optional) to the bowl and mix well.

  • Stir in desired mix-ins (optional).

  • Divide the batter evenly between muffin cups, filling each cup about two-thirds full. If desired, sprinkle tops with additional oats, coconut sugar, and/or cinnamon.

  • Bake muffins for 22–25 minutes or until a toothpick inserted into a muffin comes out clean.

  • Place muffins on a cooling rack to cool. Enjoy!

Storing and Using Muffins

These muffins work great ...

  • As breakfast, a snack, or part of a school lunch

  • Stored at room temperature (covered) for up to a week

  • Frozen to save for later (thaw them at room temperature for best results)


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