Almond Flour Banana Muffins With Warming Spices
Soft, warmly spiced, and just sweet enough, these Almond Flour Banana Muffins are perfect for an easy breakfast or nourishing afternoon snack. Spices like cinnamon, ginger, and nutmeg add the warmth and are a perfect flavour match for the ripe bananas. These muffins are best enjoyed warm with a pat of butter or dollop of yoghurt. They freeze beautifully too, so you can bake once and have a quick nourishing treat ready all week.
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Nutritional Benefits
Traditional flour is replaced with almond flour in this recipe, which delivers rich nutritional value. It contains monounsaturated fatty acids, especially oleic acid, which is known to have anti-inflammatory effects, support cardiovascular health, and protect against insulin resistance (1,2). Additionally, almond flour contains good amount of protein and fibre, as well as notable amounts of vitamin E – a nutrient rich in antioxidant and immune-enhancing activity (1,3). Then there are minerals like calcium, magnesium and potassium that support immune health, muscle and nerve function, maintain fluid balance, and the structure and function of hormones and enzymes (4).
And on those wonderful minerals – bananas and maple syrup are full of them too! Banana is a well-known source of potassium, also containing magnesium, calcium and phosphorus (5). They’re a great source of dietary fibre and contribute vitamins A, C and B complex vitamins to the diet too (5). The measurable amounts of minerals we get from maple syrup include manganese, zinc, potassium, and calcium, as well as a diverse set of phenolic compounds that provide strong antioxidant activity (6).
Cooking for those with food intolerance or allergies? These delicious muffins are dairy-free, and naturally gluten-free so a great option for those with celiac disease.
Ingredients – What You’ll Need To Make This Recipe
Gluten-free baking can be a tricky beast. More often than not, gf products are lacking in flavour and don’t have a great texture either. That’s not the case here! The combination of a few simple ingredients creates the most deliciously moist banana muffins with a very fluffy texture.
- Almond flour – adds a mild, nutty flavour and produces a soft and fluffy crumb.
- Overripe bananas – contribute plenty of natural sweetness and fibre.
- Eggs – act as a binder, and moisture, richness and structure without heaviness.
- Maple syrup – provides mellow sweetness with a subtle caramel note.
- Macadamia oil – adds moisture, and contributes to a soft, tender crumb.
- Pure vanilla extract – adds warmth and sweetness.
- Spice mix – the combination of cinnamon, ginger, cardamom, clove and nutmeg add warmth and a very subtle floral note.
- Baking powder and baking soda – act as leavening agents, producing gas that cause the batter to rise. They also contribute to the light and fluffy muffin texture.
- Sea salt – balances the sweetness and makes the spices more vivid.
- Dark chocolate chips (optional) – the bittersweet chocolate is a perfect match for the banana and warming spices.
Pecans or walnuts (optional) and be combined with brown sugar, maple sugar or coconut sugar (also optional) to create a bakery-like topping for the muffins. This is not necessary but it does add to the texture and overall flavour of the muffin giving it a lightly caramelised top.
How To Make These Gluten-Free Banana Muffins
Made for everyday baking, this banana almond flour muffin recipe yields a delicious batch of tender, warmly spiced treats. It’s quick and easy to prepare too largely using pantry staples and the spotty bananas sitting on your counter top that are just waiting to be used up.
- Preheat the oven to 350°F/180°C and line a 12-hole muffin tin with cupcake/muffin liners.
- Add the chopped pecans and coconut sugar to a small bowl and mix to combine (only necessary if adding the topping).
- In a large mixing bowl, whisk the almond flour, spices, baking powder, baking soda, and salt until evenly combined.
- Add the banana, eggs, maple syrup, macadamia oil, and vanilla to a small blender and blend until completely smooth.
- Pour the wet mixture into the dry mixture and fold with a spatula just until no dry pockets remain, then gently fold in the chocolate chips if using.
- Divide the muffin batter among the prepared muffin cups, filling each about three-quarters full, and sprinkle nut/sugar topping if using.
- Bake for 18–22 minutes, until the muffins are golden brown and a skewer inserted into the centre comes out clean.
- Cool in the tin for 5 minutes before transferring to a wire rack. Serve warm.
Just note that the blending can be skipped in favour of mixing all th wet ingredients in a bowl if preferred. However, turning the liquids into a smoothie-like consistency first does help in making the muffins fluffy. Also, if your oven browns unevenly, rotate the pan halfway through baking for even colour, and allow the muffins to cool completely before storing.
Substitutions And Variations
Want to switch up the banana on occasion? Swap the three bananas for one cup of applesauce.
Honey can replace the maple syrup if preferred 1:1, but it will change the flavour profile of the recipe. Honey is stronger in taste than maple syrup and it can result in a slight loss of the banana flavor.
If sugar is all you have on hand add ½ cup plus 2 tablespoons to replace the maple syrup.
If macadamia oil is difficult to find replace it with a light olive oil to keep the flavour neutral.
Adjust the spice blend to suit your tastes or leave it out completely. I would suggest leaving the cinnamon in at the very least!
Mix-ins are flexible though do add a little something delicious. Mix some nuts through the muffin batter not just on top. If you’re a big fan of chocolate chips feels free to add more than suggested!
This recipe relies on almond flour for structure, so it isn’t a good candidate for a nut-free swap. Mini muffins bake faster (start checking at 10 minutes). A small loaf pan also works; bake at 180°C / 350°F for 35–45 minutes, tenting with foil if the top colours early.
Tips For Success With This Recipe
Use blanched, finely ground almond flour for the lightest texture; almond meal makes a significantly heavier crumb so is not the best choice.
Bake on the middle rack in a fully preheated oven. If your oven browns unevenly, rotate the pan halfway through baking. The muffins are done when they’re golden brown, and a skewer comes out clean when inserted into the muffin’s centre.
Let the tray sit for 5 minutes before moving the muffins to a rack; this brief rest sets the crumb and prevents tearing. Cool completely before storing so condensation doesn’t soften the tops.
Storing/Freezing/Make Ahead
Let the muffins cool completely, then store them in an airtight container at room temperature for up to two days. Line the container with a piece of paper towel and add another on top to catch any moisture and prevent moulding. If the tops soften, warm a muffin in a low oven for a few minutes to refresh.
For longer storage, refrigerate for up to five days and bring to room temperature before serving, or warm briefly. To freeze, wrap muffins individually with plastic wrap, place them in a freezer bag, and freeze for up to three months. The best way to bring the flavour back is to thaw the muffins overnight in the fridge, then refresh in a 320–350°F/160–175°C oven for 5-8 minutes.
Make-ahead works best by prepping the wet and dry mixtures separately rather than holding mixed batter. Whisk the dry ingredients and store them in a sealed container then whisk the wet ingredients and refrigerate them (covered) for up to 24 hours. When you’re ready to bake, combine, rest the batter for five minutes, portion, and bake as directed.
FAQ
No—neither is a direct substitute. Coconut flour is far more absorbent and needs a different liquid/egg ratio.
No. Bananas and maple syrup add enough carbohydrates that they don’t fit a strict ketogenic approach.
Use fresh baking powder, bring eggs to room temperature, mix just until combined, rest the batter for five minutes, and bake in a fully preheated oven on the middle rack. All these steps contribute to ensuring the muffins will rise and become fluffy.
More Dessert Recipes To Try
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Almond Flour Banana Muffins With Warming Spices
Equipment
- 1 Small blender (optional)
- 2 Medium-sized bowls
Ingredients
- 3 large ripe, bananas
- 2.5 cups almond flour (see note 1)
- 3 eggs (2.5oz/70g each)
- ½ cup maple syrup
- ¼ cup macadamia oil (see note 2 for a substitution)
- ½ tsp baking soda
- ½ tsp baking powder
- 1 tsp vanilla
- 1 tsp ground cinnamon
- ¼ tsp ground cardamom
- ¼ tsp ground clove
- ¼ tsp ground ginger
- ¼ tsp salt
- Pinch of nutmeg
- ¼-½ cup dark chocolate chips (optional)
Crumble Topping (Optional)
- ¼ cup pecans or walnuts (optional)
- 2 tbsp coconut sugar (optional)
Instructions
- Preheat the oven to 350ºF/180ºC and line a 12-hole muffin tin with paper liners.
- Add the chopped pecans and coconut sugar to a small bowl and mix to combine (only necessary if adding the topping).
- Mix the almond flour, spices, baking powder, baking soda, and salt in a large bowl.
- Add the banana, eggs, maple syrup, macadamia oil, and vanilla to a small blender and blend until completely smooth (see note 3).
- Pour the wet ingredients into the dry ingredients and gently stir to combine. Mix in choc chips if using.
- Pour the batter evenly into the lined muffin tin and sprinkle over the topping if using.
- Bake for 18-22 mins or until brown on top and a skewer inserted comes out clean.
- Rest the muffins for 5 minutes when they come out of the oven before serving.
Video
Notes
Nutrition
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Gabby Campbell
Gabby is a degree qualified Naturopath/Nutritionist (BHSc Nat) with a love of all whole foods. She started her Naturopathic career in clinical practice before making the move to recipe development and online education – a result of wanting to combat the misinformation that abounds on the internet about food and health. Whole Natural Kitchen aims to transform the way you think about healthy eating by helping you embrace an abundance of nutritious foods while leaving the health fads behind. MORE ABOUT GABBY