Spelt Banana Muffins
These spelt banana muffins are ready in about 30 minutes and perfect for breakfast or a snack. Naturally sweetened with maple syrup and lightly spiced with cinnamon, they’re soft, satisfying, and freezer-friendly. For a bakery-style twist, swap the walnuts for chocolate chips.
Equipment
Ingredients
- 1½ cups (180 g) spelt flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon salt
- 1 cup (240 g) mashed ripe bananas
- 1 large egg at room temperature
- ⅓ cup + ½ tablespoon (86 ml) oil I used grapeseed oil
- ½ cup (157 g) maple syrup
- 1 teaspoon vanilla extract
- ½ cup (57 g) walnuts + plus more for sprinkling on top (optional) chopped
Instructions
- Preheat the oven to 375°F (190°C). Line a 12-cup muffin pan with paper liners or grease lightly with non-stick spray.
Dry ingredients
- In a large bowl, mix together the spelt flour, cinnamon, nutmeg, baking soda, baking powder, and salt.
Wet ingredients
- In a separate bowl, whisk the mashed bananas and egg. Add the oil, maple syrup, and vanilla. Whisk again until smooth and well combined.
Make the batter
- Pour the wet ingredients into the dry and stir until just combined. Fold in the chopped walnuts.
Fill and bake
- Spoon the batter into the muffin cups, filling each about ¾ full. Sprinkle extra walnuts on top, if you like.
- Bake for 20–22 minutes, or until a toothpick inserted into the center comes out clean.
- Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack.
Notes
- Bananas: Use about 1 cup mashed from 2 large or 3 medium ripe bananas. Frozen works too; just thaw and drain any excess liquid before mashing.
- Flour: Swap spelt flour with all-purpose or a 1:1 gluten-free blend if needed.
- Oil: Any neutral oil works well, such as grapeseed, avocado, olive, canola, safflower, coconut oil, or melted butter.
- Maple syrup: Honey, coconut sugar, or brown sugar are great alternatives.
- Nut-free: Substitute walnuts with chocolate chips or dried fruit.
- Vegan option: Replace the egg with a flax egg (1 tbsp ground flax + 2.5 tbsp water).
- Gluten-free: Use a certified gluten-free flour blend.
- Storage: Keep muffins in an airtight container at room temperature for up to 3 days or in the fridge for up to 5 days. Reheat briefly before serving.
- Freezing: Let the muffins cool completely, then freeze in a sealed container for up to 2 months. Thaw in the fridge or warm in the microwave when ready to eat.
Nutrition
Serving: 1muffin | Calories: 197kcal | Carbohydrates: 25g | Protein: 4g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 16mg | Sodium: 106mg | Fiber: 2g | Sugar: 12g
