Banana Nut Muffins (Gluten-Free & Naturally Sweetened)

Finding a dessert that feels indulgent yet supports health can be a challenge—especially when you’re looking for something gluten-free, naturally sweet, and nourishing enough for everyday life. These banana nut muffins strike that perfect balance. Made with whole-food ingredients and no refined sugar, they’re a satisfying snack or breakfast option that supports energy, hormone balance, and overall well-being.

The sweetness in these muffins comes entirely from ripe bananas and a touch of nut butter. This makes them a great alternative to traditional baked goods that rely heavily on refined sugar. The natural sugars in bananas provide quick energy while also supplying potassium, fiber, and antioxidants.

For women, especially those navigating hormonal changes or busy schedules, stabilizing blood sugar is essential. These muffins deliver sweetness without the crash.

Made with almond flour instead of wheat flour, this recipe is naturally gluten-free and easier to digest. This makes it a great option for:

• Women with gluten sensitivity

• Those managing gut health or inflammation

• Kids who don’t tolerate gluten well

Almond flour also adds healthy fats and plant-based protein, helping keep you full and satisfied longer. Unlike typical muffins, this recipe provides a balanced macronutrient profile, thanks to:

• Eggs for complete protein

• Nut butter for sustained energy

• Walnuts for omega-3 fatty acids

Each muffin delivers a meaningful amount of protein, making it suitable as:

• A nourishing breakfast

• A post-workout snack

• A healthy lunchbox option for kids

Protein is especially important for women to support muscle maintenance, metabolism, and hormone balance—particularly during perimenopause and beyond.

These muffins are naturally sweet, soft, and flavorful, making them perfect for children. Since they contain no refined sugar or gluten, they’re a great choice for kids with sensitivities or parents who want cleaner snack options without sacrificing taste.

They’re also easy to batch-cook and freeze, making busy mornings much simpler.

These banana nut muffins prove that dessert doesn’t have to be traditional to be delicious. With real ingredients, balanced macros, and a comforting flavor, they’re the kind of treat you can feel good about eating—and sharing with your family.

RECIPE

Ingredients

• 550 g ripe bananas, mashed

• 200 g almond flour

• 4 eggs

• 150 g peanut butter or almond butter (or any nut/seed butter)

• 100 g walnuts, chopped (or other nuts of choice)

• 2 Tbsp coconut oil, melted

Spices & leavening

• 1 Tbsp vanilla extract

• 2 Tbsp cinnamon

• ½ tsp nutmeg

• 1 tsp baking soda

• 1 tsp baking powder

• ¼ tsp salt

Instructions

1. Preheat the oven to 350°F (180°C) and line a muffin tin with baking cups.

2. In a large bowl, mash the bananas well.

3. Add the eggs, nut butter, coconut oil, and vanilla. Mix until smooth.

4. Stir in the almond flour, cinnamon, nutmeg, baking soda, baking powder, and salt. Mix until a uniform batter forms.

5. Fold in the chopped walnuts.

6. Spoon the batter into muffin cups, filling them about 80% full.

   • Optional: sprinkle extra nuts on top and gently press them into the batter so they stay in place.

7. Bake for 25 minutes, or until golden and a toothpick inserted comes out clean.

8. Let cool slightly before serving.

Nutritional value (15 muffins total) Each muffin provides approximately 247 kcal, 8.3 g protein, 14.3 g carbohydrates, and 19.3 g fat.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana