No Sugar No Flour Banana Oat Muffins

After biting into perfectly soft, moist muffins, you won't believe they have no flour or sugar!  Pop them in a ziploc bag in the freezer for instant healthy breakfast on the go.

After biting into perfectly soft, moist muffins, you won’t believe they have no flour and are sweetened with just agave or honey! Ok ok, and chocolate chips if you choose 🙂

They say if you give a mom a muffin, she’ll probably never have time to enjoy it. So what are we moms to do? We do what we do best… make our own muffins! And maybe if you are especially awesome, you make them for a mom you love.

Here is a recipe for delicious banana muffins with – wait for it – NO flour OR sugar/artificial sweeteners. Perfectly moist, flavorful and sweetened with natural agave nectar or honey if you prefer, and with flaxseed. Truly guilt free! I’ve adapted this recipe from one online with 702 reviews and 4.5/5 stars to date (that’s a winning sign, right?).

The chocolate chips are optional, and of course mine do have sugar. I can always justify chocolate, especially dark! But rest assured my friend, they are just as good without the chocolate chips.

No Flour, No Sugar Banana Oatmeal Muffins

1 1/4 cup rolled oats– blended in a blender or food processor to a powder – like oatmeal flour

1 cup rolled oats

2 Tbs Milled Flax seed (optional)

2 teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon salt

1/4 cup Agave (or honey)

1 egg

3/4 cup milk

1/3 cup vegetable oil

1/2 teaspoon vanilla extract

1 cup mashed bananas

1/2 cup semi-sweet chocolate chips (optional)

Directions Combine ground and rolled oats, flax seed, baking powder, soda, and salt. Stir in the egg, milk, oil, agave and vanilla. Add the mashed banana and chocolate chips and combine thoroughly. Grease or line a muffin tin with paper bake cups, and divide the batter among them. Bake at 350 degrees F for 15-20 minutes (10 minutes for mini muffins). Enjoy!

Pictured above are mini muffins. Have you ever tried popping muffins into the freezer? It makes the perfect bite-sized snack on the go, they only take a minute to thaw! The muffin tin I used can be found here, that bad boy was on my Amazon wishlist for Christmas. Since when did kitchen tools become so exciting? Maybe since they held little pockets of ooey-gooey-sweet goodness…

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I'm a Pinterest addict, proud homemaker, poor excuse for a trophy wife and an independent PR/marketing professional. Married to my best friend, I am truly blessed beyond what I can comprehend.

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67 comments on “No Sugar No Flour Banana Oat Muffins
  1. Renae says:

    I didn’t know you had a blog! Cool Katie! Can I give it a shout out on my vlog on March 22nd? Will you be offended for some strange reason?

  2. Katie says:

    Hey Renae! I would be honored by a shout out! Thank you!

  3. Katie says:

    PS- I’ve been loving your Vlogs by the way!

  4. jocelyn says:

    Hi, Katie. Do you have any idea what the nutritional values are? This recipe looks fantastic!

  5. Katie says:

    Hi Jocelyn! I looked this up on Calorie Count, I think this is close to correct:
    Calories 68
    Calories from Fat 35
    % Daily Value*
    Total Fat 3.9g6%
    Saturated Fat 0.8g4%
    Trans Fat 0.0g
    Cholesterol 7mg2%
    Sodium 56mg2%
    Total Carbohydrates 7.5g3%
    Dietary Fiber 0.8g3%
    Sugars 3.9g
    Protein 1.2g

  6. Emily says:

    How many muffins did this recipe make?

  7. Nicole says:

    Made these last night! They are the most delicious muffins! I also added chopped almonds, chia seeds and 2 mashed pears. Also used almond milk!

  8. Teresa says:

    Thank you so much for this recipe! These are excellent– so delicious!
    I’ve been looking for a muffin recipe without refined sugar and had to throw some away– they were so bad!

    • Katie says:

      @Teresa, that is good to hear! I did a lot of experimenting too before adapting this recipe. For some reason I think sugar alternatives are a little trickier for me in baking.

  9. Fi says:

    Do you measure the rolled oats before processing them? Or do you process them and then measure the ground, already processed oats? Thanks!

  10. […] No Sugar No Flour Banana Oat Muffins by Punki […]

  11. Denise says:

    Do you think chopped dates would be a great sub for the agave? This looks delicious!

  12. […] I found the recipe from Punkinoodle and ended up switching out some of the ingredients (apple’s for bananas), and also added some cinnamon in celebration for fall! But now that I have both ripe bananas and apples waiting for me, I’m excited to try both today! Here is her original recipe: https://punkinoodle.wordpress.com/2013/03/07/no-sugar-no-flour-banana-muffins/ […]

  13. glo8802542 says:

    Is the honey for sweetening purposes only, could I omit it completely

  14. Aggie says:

    The muffins tasted very good! Thks!
    I was wondering the bottom and the side looked very brown (deep brown) is that normal? Or I burn it? I baked for 10 mins and I left it in the oven for 10 mins!
    Thks!

    • Katie says:

      I’m glad you liked them! They shouldn’t be too brown on the sides, just like normal muffins. I believe your oven might be too hot, I would turn it down by 5-10 degrees the next time you bake them.

  15. Tsue says:

    Thank you Sooo much for this recipe …I replaced half the chocolate chips with cacao nibs because I only hadmilk choc chips so didn’t want it too sweet ….turned out great and my husband love them too …thanks heaps x

  16. Lauren says:

    About how many banana and do they need to be ripe? Thanks!

  17. Justine says:

    Can you substitute the vegetable oil for olive oil?

  18. Kara says:

    I LOVE these muffins! I make them all the time. I have a question about the oats. My family has requested to try with only the blended oats and omitting the whole oats in the batter. Have you tried this and would I need to make any adjustments ?

    • Katie says:

      Kiara I’m so sorry it’s taken forever to reply, I somehow missed your comment. I have not tried a version with just the oat flour and no rolled oats. I imagine it would work fine if you increase the oat flour. If you do try it, please share your results!

    • Heather Coffey says:

      I just made these like this. I measured 2 1/4 cups oats then ground them all up insteas of grinding only 1 1/4 cups. They’re amazing!! No other changes

  19. Can these muffins be left at room temp or do I need to store them in the fridge?

  20. Jenny says:

    Hi! I was wondering if I could sub in coconut oil for the vegetable oil? Would the recipe still turn out okay? Thanks!

    • Katie says:

      Hi Jenny, that’s an excellent question, and the answer is yes. I published this recipe before I was using coconut oil regularly. Since then I always use coconut oil and they turn out great. Time to update the recipe, thanks for reminding me!

  21. Leslie says:

    These muffins were wonderful! I added walnuts, unsweetened shredded coconut, and cacao nibs instead of chocolate chips!

  22. Kimberly says:

    What is the serving size for mini muffins equivalent to a regular sized muffin?

    Thanks!!

    • Katie says:

      Kimberly I’m not sure if you mean dietary serving size or recipe yeild. ? I’d imagine it depends on your mini muffin pan, mine is about 2 1/2 mini muffins to a regular muffin. I usually get 20-24 mini muffins out of the recipe.

  23. Susan says:

    How much is a cup = in weight eg ounces or grms

  24. Kate says:

    Is there a better way to tell if they are cooked other than a prob? It’s hard to tell because of the banana and I’m worried I’m under cooking mine (using bigger muffin size)

  25. Marlene says:

    I can’t even describe how good these are!! I’m pleasantly surprised!

  26. Kim says:

    Can you substitute something in place of vegetable oil?

  27. Aviva says:

    Yum, I am obsessed with oats and am also trying to reduce our sugar and especially refined sugar intake, and these worked out great for us! I also added in some pumpkin seeds for crunch.

  28. Anonymous says:

    These muffins were fantastic! Next time I make them I think i’m going to try to replace the oil with some more banana just to see if it turns out. There’s not much oil in the recipe anyway but I figured I might as well try. Also, I’ve had a bag of cocoa nibs in my freezer forever because I hate how bitter they are. I was just wondering if they taste so bitter in the muffins or if that would be a good place to use them up? Anyway, thanks so much for the recipe, it is very yummy! A great post-workout snack!

  29. […] will share a Oatmeal Banana Muffin recipe I found–it’s pretty tasty!  Check it out here. If you don’t have a blender to blend the oats, or you just don’t feel like it, you […]

  30. Jane says:

    Amazing muffin recipe! Finally a tasty and healthy banana muffin recipe. I used coconut oil, and the recipe was perfect. I will make it again and again!

  31. Glenda says:

    Hi, is the 1 1/4 cup rolled oats the measurement before or after it has been ground in the blender?

  32. Laura says:

    These are delicious! I only had one large banana, so I substituted some applesauce for 1/2 cup of banana and it turned out pretty well. I made 18 regular size muffins, but they did not fill the cup. Thanks for the recipe!

  33. Heather Coffey says:

    I just made a double batch of these. I used honey instead of agave, ground up all of the oats, used coconut oil instead of vegetable oil, and only 1 egg for my double batch. (All other ingredients were doubled). THESE ARE AMAZING! I’ve made these several times before with the 1 cup oats and 1 1/4 Cup ground oats and we really liked them, but using 2 1/4 oats ground up made these so soft.

  34. Antonia says:

    loved the recipe. I used melted coconut oil and omitted the honey altogether and they tasted delicious. In fact, it was so easy to follow that my children made them.

  35. Iris says:

    Hiya! Making these guys right now, right now. They smell deliscious! The only thing I changed was the agave for honey. None available here. Question though: my first batch seems a bit mushy. Did I do something wrong? I left the in the oven 10 minutes longer at somewhat lower heat. Any advice to my poor baking skills is appreciated. Oh man, do they smell good though!!

  36. Hello! Just wanted to say that I love this recipe, and have made it a number of times now, doubling or tripling it. Here are the adjustments I make:

    – I add an additional 1/4 cup mashed banana instead of the honey.
    – I use coconut milk instead of nut milk, adding 1 TBSP apple cider vinegar to the milk (set aside for a few minutes so it curdles).
    – I use coconut/blueberries/cocoa nibs as add ons instead of chocolate chips.

    I’ve also been baking them as regular large muffins, and bake them for 25 minutes in my little toaster oven.

    Thanks so much again for this recipe. It’s a favourite of mine!

    • Katie says:

      @Yolande this is so good to hear!! Thank you so much for sharing your changes too! I need to order some cocoa nibs and make it this way now.

  37. Penni says:

    I’m a little confused. The top of the recipe is moved to the right and then moves to the left. So it’s 1 cup and a quarter of oat flour which is ground oats and one cup of dry oats? Thank you!

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