Healthy Peanut Butter Banana Muffins

These healthy peanut butter banana muffins were a delicious result of my Sunday baking adventures and my desire to get rid of the extra ripe bananas lurking on my counter. I just started throwing everything into a bowl and luckily for both me and you, they turned out beautifully, delicious and so moist.

Seriously, how good do these look?! What I especially love about these peanut butter banana muffins is that not only are they a healthy, nutritious snack option, but they also happen to be dairy free and gluten free, which is perfect for all of those with allergies!

Once you bake these incredibly fluffy muffins they’re guaranteed to become a staple in your home.

What you’ll need to make peanut butter banana muffins

These healthy peanut butter banana muffins are full of nutritious ingredients, pack a boost of 6g of protein per muffin and you probably already have everything you need to make them already in your pantry. Here are the ingredients you’ll need:

Bananas: be sure to use ripe bananas that have lots of brown spots. This will help sweeten the muffins.
Peanut butter: use a natural, drippy peanut butter that’s just peanuts + salt. You can use creamy or crunchy!
Eggs: you’ll need two eggs in this muffin recipe.
Sweetener: we’re using just a bit of pure maple syrup to naturally sweeten these peanut butter banana muffins. You’ll also need a little vanilla extract.
Milk: give these muffins some additional moisture with a splash of milk. Use a dairy free milk to keep them dairy free — I like almond milk.
Flour: we’re keeping these muffins gluten free by using gluten free oat flour (you can easily make your own!)
Baking staples: you’ll also need some baking powder, salt and cinnamon.
Mix-ins: I love adding mini chocolate chips to the batter + on top. To keep this recipe dairy free, I recommend using this brand of chocolate chips!

How to make your own oat flour for muffins

You can easily make your own gluten free oat flour for these peanut butter banana muffins by simply placing oats into a blender and blending or pulsing until they’re smooth and resemble flour. Head to our full post on how to make oat flour for all of our tips & tricks!

For this recipe, you’ll most likely need at least 1 1/2 cups of gluten free rolled or old-fashioned oats to make about 1 cup gluten free oat flour.

Can I make these with a different flour?

Unfortunately, I would not recommend making these gluten free peanut butter banana muffins with a different flour other than oat flour, although I do think chickpea flour might work nicely!

If you’re looking for similar muffin recipes, check these out:

Skinny Banana Chocolate Chip Muffins made with all purpose flour
Vegan Paleo Banana Muffins with Chocolate Chips made with almond & coconut flour
Fluffy Flourless Peanut Butter Chickpea Muffins made with a can of chickpeas (seriously!)
Peanut Butter Chocolate Chip Quinoa Banana Bread made with quinoa flour

Tips for making peanut butter banana muffins

Want to make them peanut free? If you’re looking to make these muffins peanut free, I think they’d be perfect with a drippy almond butter or cashew butter.
Make your own oat flour:Easily make your own oat flour at home so you don’t have to blend it. It literally only takes minutes!
Find the best peanut butter:Make sure your peanut butter (or whatever nut butter you use) is drippy and natural, meaning that the only ingredients are peanuts and/or peanuts and salt.
Don’t skip the muffin liners:Make sure you spray the inside of your muffin liners with nonstick cooking spray to prevent muffins from sticking.
Dairy free option:If you want to keep this recipe dairy free, be sure to use dairy free chocolate chips.
Vegan option:I haven’t tried this recipe with flax eggs, but please let me know in the comments if you do.

How to store & freeze these muffins

To store: place these gluten free peanut butter banana muffins on the counter in an airtight container for a day, then transfer to the fridge.
To freeze: allow the muffins to cool completely then put in an airtight container and freeze for up to 3 months. Once ready to reheat, you can thaw at room temperature, or heat up in the microwave in 30 second intervals.

More muffin recipes you’ll love

Honey Cinnamon Walnut Banana Muffins
Strawberry Kissed Almond Butter Muffins
Healthy Dairy Free + Gluten Free Banana Muffins
The Best Healthy Blueberry Oatmeal Muffins (gluten free!)
Paleo Double Chocolate Tahini Banana Muffins

Get all of my muffin recipes here!

I hope you enjoy these healthy peanut butter banana muffins,please let me know if you make them by leaving a comment and rating the recipe below. I’d love to hear from you and it helps encourage others to make the recipe too! xo.

4.93 from 185 votes

Ingredients

Wet ingredients:
1 cup mashed ripe bananas (about 3 medium ripe bananas)
¾ cup natural creamy or crunchy drippy peanut butter (just peanuts and salt)
2 large eggs
¼ cup pure maple syrup
2 teaspoons vanilla extract
1/2 tablespoon dairy free milk of choice (I like almond milk)
Dry ingredients:
1 cup gluten free oat flour* (you can make your own -- see notes section)
1 teaspoon baking powder
½ teaspoon cinnamon
¼ teaspoon salt
⅓ cup mini chocolate chips (dairy free, if desired, plus 2-3 tablespoons for sprinkling on top)

Instructions

Preheat oven to 350 degrees Line a 12-cup muffin liner with muffin liners and spray the inside with nonstick cooking spray to prevent muffins from sticking to liners.
In a large bowl, mix together the mashed bananas, peanut butter, eggs, pure maple syrup, vanilla extract and milk of choice until smooth.
Next stir in the oat flour, baking powder, cinnamon and salt until smooth. Fold in the chocolate chips. Evenly divide batter into muffin liners.
Bake 20-25 minutes until toothpick comes out clean. Transfer muffins to wire rack to cool and enjoy! Makes 12 muffins.

Recipe Notes

If you are using unsalted peanut butter, you can make the recipe as is. No need to add more salt.

If you're looking to make these muffins peanut free, I think they'd be perfect with a drippy almond butter or cashew butter.

Check the full post for tips, tricks & freezing instructions.

Nutrition

Serving: 1muffinCalories: 218calCarbohydrates: 24.4gProtein: 6.2gFat: 11.9gSaturated Fat: 2.4gFiber: 2.7gSugar: 12.3g

This post was originally published on January 6th, 2021, and republished on February 16th, 2023.

Healthy Peanut Butter Banana Muffins | Ambitious Kitchen (2024)

FAQs

Is banana and peanut butter together healthy? ›

Are Bananas with Peanut Butter Healthy? Yes! The carbohydrates from the banana will give you energy, and then the protein and healthy fats from the peanut butter will keep you full. Putting peanut butter in your banana smoothie makes it filling AND delicious.

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Why are my banana muffins tough? ›

SAM'S TIP: Overmixing your batter can lead to muffins that are too tough and dense. To avoid this, I strongly recommend stirring your banana muffin batter completely by hand. Luckily, we're using melted butter in this recipe, so mixing by hand is a breeze!

Is peanut butter banana honey toast healthy? ›

It's nutritious. I start with whole-grain toast and then add natural peanut butter, a drizzle of honey and banana slices. These nutrient-dense foods pack a lot of good stuff into every bite. Peanut butter: Full of healthy fats, fiber and protein.

What does peanut butter before bed do? ›

Promotes Quality Sleep

When paired with the protein and fibre in peanut butter, these fats can help people feel satiated for longer periods of time, keep their blood sugar steady, and sleep better. It also contains the amino acid tryptophan, which the body uses to produce the neurotransmitters serotonin and melatonin.

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Why eat bananas before bed? ›

Bananas are a Sleep-Friendly Snack: Bananas contain essential nutrients like magnesium, potassium, and vitamin B6, which can promote better sleep quality. These nutrients help reduce muscle cramps, lower stress and anxiety, and support the production of sleep-regulating hormones like serotonin and melatonin.

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What brand of peanut butter is the healthiest? ›

Smucker's Natural Peanut Butter Creamy

Smucker's Natural Peanut Butter came up the most when we asked dietitians for the best peanut butter, particularly because it's economical and meets the dietitians' requirements of being made of just two ingredients: peanuts and salt.

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Is it OK to eat peanut butter toast everyday? ›

It is OK to eat peanut butter every day, but in moderation. Do not eat more than 2 tablespoons, approximately 32 grams, a day. This protein-packed spread is made by blending roasted peanuts into a thick paste and contains various nutrients that promote good health.

Is it okay to eat a peanut butter sandwich every day? ›

Weight gain is a possibility

And unfortunately, eating peanut butter and jelly sandwiches every day could prompt weight gain. "Peanuts, while high in healthy fats, are also higher in calories, and overdoing it on peanut butter may lead to weight gain with overconsumption," Geiger says.

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Is it OK to eat peanut butter and banana before bed? ›

Bananas & Peanut Butter

Bananas are high in magnesium and potassium, which can help your muscles relax. Peanut butter contains tryptophan, an amino acid that gets turned into melatonin to regulate sleep. When you combine the two, you have the ultimate pre-bed snack.

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What does banana milk and peanut butter do to your body? ›

The mixture of milk, banana, and peanut butter can provide a blend of protein, carbohydrates, and healthy fats, offering sustained energy.

Can dogs eat bananas? ›

Yes, dogs can eat bananas. In moderation, bananas are a great low-calorie treat for dogs. They're high in potassium, vitamins, biotin, fiber, and copper. They are low in cholesterol and sodium, but because of their high sugar content, bananas should be given as a treat, not part of your dog's main diet.

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What is the healthiest snack? ›

Other simple, healthy snacks

Whole-grain toast with low-sodium peanut butter or other nut butter.
Fat-free/low-fat cheese.
Fat-free/low-fat plain with fruit.
Fruit and veggie smoothie.
Whole-grain crackers with canned very low sodium tuna or low-sodium salmon.

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Oct 24, 2023

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Is a banana a healthy late night snack? ›

Bananas are one of the best bedtime snacks when it comes to boosting sleep. They are also packed with potassium and other nutrients that are great for staying healthy. Along with regulating your sleep-wake cycle, eating bananas can alleviate muscle cramps, anxiety, and stress.

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Is a peanut butter and banana sandwich good for a diabetic? ›

Eating a banana alongside a source of unsaturated fat, such as almond or peanut butter, pistachios, sunflower seeds, or walnuts, can have a positive effect on blood sugar and boost the flavor of the fruit. Another healthful option for people with diabetes is to pair a banana with a protein source, such as Greek yogurt.

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