Walker and I had our first overnight trip withoutVienna in Chicago earlier this week. Vienna has traveled with us on every trip so far, but this business trip would have been a little more difficult. Even though she was with my parents and I had absolutely nothing to worry about, I still missed her like crazy. So yeah, I was that mom texting with my mama most of the 36 hours were gone. LOL! Side note: Vienna loves her grandma and grandpa so much, she didn't mind one bit!
Now the reason for these muffins: The day we left, I whipped these up in the morning because Vienna loves them and so do I! I wanted her to have some healthy, yummy snacks and I wanted to bring some with us on the plane. I created these based on the deliciousness of my Pumpkin Chocolate Chip Muffins. Once you've got the formula nailed for coconut flour, you can create anything!
I hope you love this short recipe video and be sure to watch the whole thing because I have a special guest at the end :)
Whether you're making these for yourself or for little ones, they are a wonderful addition to breakfast with a smoothie or an afternoon power snack. I make them "mini" size so they are perfect for little hands and then you have no food guilt (not that you should anyhow) when you eat three or four of them.
Coconut flour is a super nutritious flour to use. I mean, check out some of these benefits:
- It contains about 16 grams of protein per cup, making it higher in protein than many grain-based flours.
- Coconut flour is incredibly high in fibre, with a whopping 40 grams of the stuff that helps keep your digestive system moving per cup!
- Coconut flour, like other coconut products, contains medium-chain fatty acids that help support a healthy metabolism and balanced blood sugar levels.
- Coconut flour is gluten-free!
As for what puts the "spice" into these flavourful mini muffins, I added cinnamon and nutmeg, but you could also add ground ginger too.
- Cinnamon is packed with anti-inflammatory antioxidants! Cinnamon is ranked an impressive #7 on the ORAC scale that ranks the antioxidant levels in foods. Cinnamon's anti-inflammatory properties are so strong that studies have shown that it can help relieve muscle soreness, PMS pains, severity of allergic reactions, and other age-related symptoms of pain.
- Cinnamon is a natural anti-microbial, anti-biotic, anti-fungal, and anti-viral agent.
- In the 17th century, spice wars between Indonesia, Portugal and the Netherlands nearly rendered the nutmeg tree extinct. Thank goodness it was able to recover!
- The nutmeg fruit actually produces two different spices: mace is harvested from the outside of the fruit, while nutmeg comes from grinding up the kernel.
- Nutmeg (and the mace that comes from the same plant) has some completely unique disease-preventing phytonutrients. Trimyristin and myristicin can help soothe certain parts of the nervous system while stimulating others, so nutmeg can spice your mood up as well as your food!
Snacks
Coconut flour Banana Spice Muffins
Print
Ingredients
- 1/2 cup coconut flour
- 2 tsp baking powder
- 1 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 2/3 cup mashed bananas
- 1/4 cup maple syrup
- 1/4 cup coconut oil, melted*
- 4 eggs, whisked
- 2 tsp vanilla extract
Instructions
- Combine all the dry ingredients in a large mixing bowl. In a separate bowl, whisk together the wet ingredients.
- Then add the wet to the dry ingredients.
- Place batter into muffin tin cups or grease a muffin tin.
- Bake at 350 degrees F for 15-20 minutes for mini muffins or 20 minutes for regular size or until a fork inserted into the middle of the muffin comes out clean.
- Makes 15-20 mini muffins. Or 10 if you make them larger.
Notes
*UPDATE: I reduced the amount of coconut oil to 1/4 cup. It used to be 1/2 cup but I think less oil yields a better muffin :)
Makes 24 mini muffins or 12 large muffins.
If you have any questions about coconut flour feel free to post them below.
I hope you love these! Have a joyous day!
Joy
Hi Joy, These look delish! I only have spelt flour. How can I substitute the flours? Thanks! Leanne
ReplyHi Leanne! You could make a swap but it would not be a direct 1:1 ratio. Here's a flour swap chart for some guidance: http://www.joyoushealth.com/blog/2015/01/12/flour-substitution-chart/
Could I swap out the eggs for a vegan substitute like flax eggs?
ReplyHi Emma! We've never tried it but it would be worth a try! I find whenever a recipe calls for more than 2 eggs, the flax or chia substitutions fall short. Let us know how it goes :) Heather- Joyous Health Team
Can the eggs be replaced with something do you think?
ReplyOH! sorry just saw the last post
Oh so delicious! Waiting for my bananas to ripen. Making a bunch to freeze this weekend...if they even make it to the freezer. Thanks for sharing Joy!
ReplySo yummy & moist! Definitely added to the favourite list very quickly! <3
ReplyHi, I just made these banana muffins yesterday. I replaced the eggs with an egg replacer. They taste great but didn't really cook through. Any suggestions? Love all of your recipes!
ReplyHi Sue. Could you try cooking them a bit longer? I find that if a recipe calls for more than 2 eggs, using chia or flax eggs can get tricky (which is really sad). Heather- Joyous Health Team
Hi Joy! These sound delicious. Just wondering what brand of coconut flour you use / recommend? Thanks! :)
ReplyHi Maureen! Bob's Red Mill or Let's Do Organic are great brands. You could also check the bulk sections to save some cash :) Heather- Joyous Health Team
I just made these for breakfast and my 10 month old loved them! What's the best way to store these? Refrigerator or freezer? Thanks!
ReplyHi Lisa! They will store in the fridge for about 5 days but you could easily freeze them and pop them out 30 minutes before snack time to defrost. Enjoy! Heather- Joyous Health team
Can you clarify what is the difference between baking soda and baking powder?
ReplyHi Kim. Both a leaveners used in baking, but have slightly different ingredients and cause chemical reactions at different stages of baking which changes the outcome of the product. A recipe may call for one or the other or even both, depending on which one(s) will react best with the other ingredients in the recipe to create the desired outcome. This article may be helpful in explaining it further: https://news.ncsu.edu/2014/05/baking-soda-powder/ Heather- Joyous Health Team
Thank you Joy! You have nailed the proportions on coconut flour. Not too wet and not too dry!!! Thank you so much!
ReplyWow! So good! Approved by my two boys, ages 9 and 6! Made the minis and didn't use muffins cups or grease the pan, came out beautifully. :)
ReplyCould you send me the flour substitute list. I've misplaced it! Thank you Emma
ReplyHi Emma! You can view it here: http://www.joyoushealth.com/blog/2015/01/12/flour-substitution-chart/ Heather- Joyous Health Team
These were super quick to whip up, and clean up was a breeze while they were baking! I added some ginger as well, based on the suggestion in the blog.
ReplyThese muffins look amazing! Have you made them without egg? Thank you for your suggestions.
ReplyHi Kay! We haven't tried an egg free version, but let us know how they turn out if you do! Heather- Joyous Health Team
Hi there! Joy's blog says these are safe for babies 10 months+.... However, it's normally advised to not allow babies to have maple syrup until they're at least 1 year old. Because the maple syrup is being baked in this recipe, does that make it safe for baby to eat? Thank you and love your website and social media!
ReplyThe moderate amount is fine in my opinion, but honestly it's really a personal choice. I should add this in the notes, but you could easily skip the maple syrup as they are nice and sweet with the bananas.
is this anything I could sub for the maple syrup? trying to avoid any sugars (even natural). Maybe apple sauce?
ReplyHey there, Apple sauce should do the trick! We haven't tried it ourselves but since it's only 1/4 cup of maple syrup, the taste won't be that drastic. You may just find that it's less sweet since maple syrup would be a more concentrated sweetness. If you do it, let us know how it turns out :) Rachel - Joyous Health Team
Hi once I saw you using the panasonic combi. Please can you tell me any sites I can look to get more recipes so I cam make a good use of it. Thank you
ReplyHey Marygrace! You can hop on over to Panasonic's website to find more recipes. If you scroll down about halfway to "What others are saying" and click through the logos that are listed there, you'll be able to find a few recipes. You can use the following link: http://www.panasonic.com/ca/steam/ Joy's Almond Rosemary Flatbread recipe would work great in there! https://www.joyoushealth.com/25010-blog-almond-rosemary-flatbread-and-sweet-potato-hummus-giveaway Rachel - Joyous Health Team
Hi there, Just made these and i have to be honest it's taking me a while to get used to the taste of coconut flour BUT today I'm happy to announce these turned out fabulous and I added just some mini chocolate chips and they turned out great :). YUM!
ReplyHey Kiren! YAY! So happy to hear that! It can be interesting to get used to for sure (especially baking with it – it can be so finicky), but when it works, it's golden! Hope you enjoy them :) Rachel - Joyous Health Team
yum! these sound and look so good!!
ReplyHey Mara! Thanks so much :) Let us know what you think if you get around to making them! Rachel - Joyous Health Team
I found this recipe through the YouTube video. I made a double batch today and added blackberries to half. They are very filling and delicious! Thank you!
ReplyHey Ligaya! That's amazing! We're so happy to hear you enjoyed it. Welcome to the community as well! We're so grateful to have you here :) Rachel - Joyous Health Team
Hi and Happy Spring : ) I am just beginning to start using flours other than wheat and others that contain gluten. Can you tell me what adjustments to make when using coconut flour and others like maybe brown rice flour. Someone told me you might need to use arrow root and I have no idea what it is. I'm apprehensive about recipes not working out and wasting all the ingredients because of not making the correct adjustments. I hope you can help. Thank you!
ReplyHey Lynn! Happy Spring to you too :)
Totally understand your apprehension around this. Joy actually made up a great Flour Substitution Chart for those that are new to gluten-free baking. I think that should help you out, but let us know if you have any further questions!
https://www.joyoushealth.com/20126-blog-flour-substitution-chart
Rachel - Joyous Health Team
Has anyone had success with these muffins by omitting the eggs? Chia gel perhaps? thanks
ReplyHey Jodiann! A few people have commented saying they tried it and it didn't cook through entirely. Typically when recipes calls for more than 2 eggs, replacing with an egg replacer falls short :( You're welcome to try it though - perhaps you've got the magic touch! Rachel - Joyous Health Team
Can I make the coconut flour with a vitamix ?
ReplyHey Brenda! It might be tricky to make coconut flour on your own simply by grinding up dried coconut as it's fat contents might interfere with the density/moisture content of the flour. We would suggest purchasing coconut flour :) Unless of course you meant whether or not you could make the muffins with a Vitamix, in which case, you likely could although we haven't tried it so we can't guarantee it would be of the same consistency, but let us know if you try it :) Rachel - Joyous Health Team
Hi Joy, My muffins taste great but are sooo greasy. The bottoms of the cups were dripping. As I read the recipe I understood 1/2 c coconut oil- which I then melted. Should I have measured the melted oil? Help! Thanks :)
ReplyHey Brooke,
The measurement listed is for melted coconut so that might be why your muffins are a bit more moist than you expected! Hope that helps :) Rachel - Joyous Health Team
Baking a batch of these right now! I'm wondering if they freeze well?
ReplyHey Christina! Definitely - Joy freezes them all the time :) Rachel - Joyous Health Team
i added rasins... they are delicious!!!!
ReplyHey Paulina, YUM! That sounds like a great addition! Hope you enjoyed them :) Rachel - Joyous Health Team
why do you all use soo much oil in these rercipes it makes it much less healthy yes its healthier fat but fat is fat and we should only eat a certain n amount of it in the end the oil creates fat too many calories per cookie etc
ReplyHey James, You have to remember that the oil is being dispersed amongst 15-20 mini muffins. But most importantly, fat is your friend and has so many benefits for our overall health. We really try to view food qualitatively for the health properties it provides, versus the calories. You can read more about the benefits of fat over here: https://www.joyoushealth.com/25062-blog-the-benefits-of-fat-and-healthy-sources Rachel - Joyous Health Team
Could I make this as a loaf instead of muffins?
ReplyHey Liv, Yes, absolutely :) The cooking time may just vary so you may just have to keep an extra eye on it. Rachel - Joyous Health Team
Hello , I was wondering how many calories are in one of these muffins ? Thanks
ReplyHey Marizol! We're not big on calorie counting around here :) We prefer and recommend to view food from a qualitative VS a quantitative standpoint. Rest assured, it's packed with joyous ingredients that will support your health! Rachel - Joyous Health Team
Hi Joy Would it be possible to do this as a cake?
ReplyI think so, you could try! Coconut flour is pretty dense, but these muffins are pretty fluffy for coconut flour. You'll have to alter the cooking time, but let me know how you make out!
Good Morning Would these work with egg replacer?
ReplyI think so, egg replacer is pretty good, but coconut flour of all the flours is the toughest one to work with in terms of substitutions. Let me know if works out. I don't know that it would work with a chia or flax egg though.
I won’t to make these today, but I do not have bananas, so will use pumpkin instead. Also to mention that not all cinnamon is created equal as far as health benefits.
ReplyVery true! I always use Ceylon Cinnamon. Enjoy!
This looks so yummy, but we don't eat eggs in our family. Do you have a suggestion for an egg replacement? I know it can be finicky with coconut flour. Thanks!
ReplyCoconut flour without eggs is a tough one. I don't know that a flax or chia egg will work. However, have you tried "egg replacer" before? You can get it from the health food store and that's worth a try!
I am new to baking but really want to make this, so a silly question here - do we have to preheat the oven or start right away ?
ReplyHi Savita, yes preheat the oven :) Good luck and enjoy!
Hello im new here and I've made this once and im in love😍 but I was wondering if it would be possible to use erythritol instead of maple syrup and if so how much? Thank you for this yumny recipe!
ReplyYes you definitely can, the only consideration is that the maple syrup adds moisture to this recipe which is needed because of the coconut flour. I assume you're using powder erythritol? If so, you'll have to add more liquid in another form to adjust for less moisture. Now because I haven't tried what you're asking I can't really advise you on measurements, you'll just have to experiment and see!
Ok thank you😊 im experimenting right now. Cant wait to see the outcome.
ReplyGreat! Keep me posted :)
Can I replace the banana with pumpkin to make a season appropriate pumpkin spice muffin!? How much would I put in instead? Thanks!
ReplyHi Loo, here's a pumpkin muffin recipe: https://www.joyoushealth.com/19218-blog-pumpkin-chocolate-chip-muffins It's delicious! enjoy!
Loved these muffins...deeelicious! My friends comment on the coconut oil and the recent Harvard and Mayo Clinic comments on the harmful saturated fats. Can you point me in the direction of evidence-based studies that I can share with them that coconut oil is actually very healthy?
ReplyGlad you love them! Scroll down to "it's time to retire the saturated myth" in this post: https://www.joyoushealth.com/27294-blog-holistic-nutritionist-canada-food-guide-review They are probably following Canada's Food Guide recommendations of misinforming the public that saturated fat is bad for you.
Thank you, Joy.
ReplyWill they also work with flax seed eggs?
ReplyI think so but I'm not 100% sure because I haven't tried it myself. Check through the comments because I'm pretty sure other people have tried it with a flax egg successfully either here or on my instagram page.
Hi Joy! What is melted coconut if it is not coconut oil? Thanks!
ReplyIt is just melted coconut oil. Put the coconut oil into a pot and melt it on medium heat, voila! ;)
Hi. To sub maple syrup?
ReplyCoconut palm sugar would be an alternative. Enjoy!
Hi Joy! I don’t have coconut oil so would I be able to substitute it for normal vegetable oil or something else? Thanks!
ReplyYou could use avocado oil instead of coconut oil. It will be delicious too!
Hi Joy, The ? I have is can I use honey instead of maple syrup?
ReplyYou definitely can, but it's not really ideal to cook with honey because it destroys the beneficial properties in honey. Once in a while I will use honey in a recipe but very rarely for that reason. Enjoy!
Just made these and I didn't have any ripe bananas, so I substituted with applesauce 1:1. It worked beautifully! The muffins are fluffy and delicious with a nice, light flavor. I also added some chopped walnuts on top for a bit of texture. Thanks for the recipe, Joy! This is the first time I've successfully worked with coconut flour. My husband still recalls the time of the coconut flour pancake debacle...
ReplyYay! Glad to hear it. Coconut flour is not easy but once you get the hang of it then you'll be a pro!
Any comments on omitting the 4 eggs? Sometimes replacing with that many flax eggs do not turn out. Any advice?
ReplyI haven't tried doing that, but I feel like others have. Scroll back through the comments and you'll probably find some. Good luck!
can I substitute honey for maple syrup in this recipe?
ReplyYou can but it's not ideal to cook with honey. However, if you do it once in a while I'm sure it's okay. You destroy all of honey's beneficial properties when you heat it.
Made these today! I ran out of cinnamon so I used clove, cardamom,mace and 1/4 more than recipe called for of nutmeg. Taste great. Was just wondering tho they seem pretty moist.Which I dont mind but are they suppose to be and what is the best way to store them. I prefer mine not to be cold but when I make your goji berry ones They are moist also and when I store them in a cupcake container on the counter they get moldy in a day or two. Help me to not lose any more of your delicious muffins.
ReplyThat sounds delicious! I would suggest freezing them or you could reduce the amount of coconut oil.
Hi , can we sub eggs with flax egg ? Thanks
ReplyYou sure can!
Going to maje them now
ReplyPerfect! Enjoy!
I made your muffins but I did not have any bananas so I used 2/3 cup Granny Smith apples and 2/2 blueberries. It was amazing! We love, love this recipe!
ReplyLove these subs!! Thanks for sharing!
Light and tasty. Easy to make. Added walnuts for crunch.
ReplyGreat idea with the walnuts!
Could you add chocolate chips?
ReplyAbsolutely!!
Oldie but a goodie! My kids both LOVE these muffins
ReplyThese were so easy and quick to make. I had been wanting to use the coconut flour in my store for so long, and this was just perfect!! My toddler stood by the oven for 15 minutes shouting 'CAKE' and barely waited for them to cool. I've also sneakily eaten two of them whilst my toddler napped! Thank you!
Reply