These banana blueberry muffins are the perfect sweet, portable breakfast treat and afternoon snack. They are paleo nut free, and sweetened with banana and raw honey, so no refined sugars!
Every week I swear at least ONE banana will be leftover to get brown enough to bake with. If you buy 24 bananas per week, I don’t think it’s an unreasonable assumption. This actually only happens once every 4 months though, on average. I must have pretty crappy food-consumption estimation skills, or, more likely, I just can’t accept the sheer (large) quantity of bananas a family of 5 can eat each week.
Anyway, last weekend we were out of the house long enough for a single banana to turn brown, uneaten. Crazy times, I know, and I was just as excited as you might imagine. Okay maybe not truly excited, but at least ready to jump at the opportunity to get another banana muffin recipe made, and to have something new to snack on.
In other non-muffin related news, I ran this morning for the first time in 10 days. I couldn’t resist going out with the 50 degree gorgeous running weather we’re having, and the running itch indeed started itching again! Of course, it wasn’t the most spectacular run after not running for that long, but it wasn’t terrible either.
It was nice, in a slowish, I’m-not-in-shape-but-I’ll-get-there kind of way. And the evil side stitch did not attack until I was right around the corner from my house. I always get side stitches for the first few runs after a break, I can’t figure out why, I’m just prone to them I guess. Blowing air out birthday candle style is the best remedy I’ve found, besides getting in better running shape, of course. Something about the force from the diaphragm seems to help knock out the stitch, who knows?
I’ll just shut up now though and give you the muffin recipe. May at least of of your bananas turn ripe enough to make it 🙂
Banana Blueberry Muffins - Nut Free
Ingredients
- 1 medium overripe banana mashed
- 3 eggs whisked
- 2 tbsp raw honey
- 1/3 cup full fat canned organic coconut milk
- 1 tsp pure vanilla extract
- 1/2 cup coconut flour
- 1 tbsp tapioca starch
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- pinch salt
- 2/3 cup fresh blueberries
Instructions
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Preheat your oven to 350 degrees and thoroughly grease a muffin pan with coconut oil or butter
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In a medium bowl, combine the mashed banana, eggs, honey, coconut milk, and vanilla and beat until smooth
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In a separate bowl, combine the coconut flour, tapioca, baking soda and powder, and salt.
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Slowly stir the dry mix into the wet until fully combined. The coconut flour will make the batter thick.
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Fold in the blueberries to combine. Fill your muffin cups about 2/3-3/4 full until all the batter is used up. I made 9 muffins with this recipe.
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Bake in the preheated oven for 15-20 minutes or until lightly browned. Remove from oven, let sit for a minute and then remove muffins from pan to cool on a wire rack.
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Perfect to eat warm or save for later. Enjoy!
Nutrition
How often do you bake/make recipes with bananas?
Fun plans for the long weekend?
Are you prone to side stitches? Anything that helps?
These look yummy! I really need to buy coconut flour already…I do bake a lot with bananas but also like to freeze them for smoothies so it becomes a toss up of a choice. Excited to see you tomorrow!
Freezing for smoothies is a good idea too, I just need to start buying some specifically to use for that! And yes, excited for tomorrow!
Can you eliminate the tapioca starch? Can’t do any starches right now. And I too had a nice but slow run after a sendentaryish week out of town. Excited to try these and hoping they work with no tapioca and flax eggs ? It’s just what I have to do.
Yes you can, though I would add probably 2 tsp coconut flour, just a little bit and I think it would work out well.
We never have any leftover bananas – we go through just over approx 16 bananas every week, and there is just the two of us! haha! But if I do have a spare one I will keep it aside for making these!
It’s tough to save them, I need to buy some JUST for baking and set them aside 🙂
it was so humid here this week that i totally got the side stitches when teaching outdoors! ugh. More sea salt for me. Now please pass me these too! YUM!
Yuck, I don’t envy your climate!
I think I will have a leftover banana this week, but we’ll see. I feel like whenever I need to bake with one we don’t have any left, but most weeks we do and then I freeze them to use in smoothies. Glad you got a pretty good run in for your first one back!
The first run back is not the most fun but luckily after a few it usually gets a whole lot better, we’ll see 🙂 I should freeze them for smoothies now that it’s definitely smoothie season.
Blueberry muffins will always be a favorite of mine, particularly with the terrible for you crumb topping.
I ran a mile for the first time in 4 weeks the other day! PROGRESS
I made a blueberry cake with a crumb topping that was very Entenmann’s-like because that’s one of my favorite too. Yay for the mile! It will come back, it takes some time. I’m hoping my run tomorrow feels better than yesterday!
I’m pretty sure almost every recipe I make has either bananas or dates in it 😆 But they’re just so useful and delicious! And I’m super happy that the warmer weather is here, because trying to get a banana to ripen in the winter was a long and arduous process, which wasn’t helped by the fact that the stores sold them when they were basically neon green. These look great, girl!
And that’s why I love you! Well, that’s not the only reason 😉 Dates and bananas are both awesome for healthy baking though. And I think the warm weather we had last week was the real reason I had an extra banana!
I’m prone to side stitches too if I haven’t run in a while. Even just a week off, the first run or two back they come on strong. I’m not a great baker….so it rarely happens. Lots of fun stuff this weekend so pretty happy about that! Enjoy your weekend!
I know, you would think with all the training we put in our bodies could stand a week off without going back to where we started! Enjoy your weekend too 🙂
Heading to Nantucket for MDW and I cannot wait!! I always buy bananas and I used to make banana bread WEEKLY until I started freezing my bananas. I love these as a post dinner treat with some nut butter. I usually get side stitches if I do a lot of ab work before a long run. I usually find warming up and doing lunges with side twists help prevent these! Hope you have a great weekend!!
Have fun this weekend! Interesting tip with the side twists, I guess it loosens up the area enough to help 🙂
You know I love a good muffin! Bananas are not in my house unless I’m making something with them. Yesterday’s post you read explains why. Now if only I could convince my Mom. She loves carbs.
I don’t think I will ever give up bananas, too good and it’s probably the one thing everyone in my family likes. If bananas are your mom’s worst carb I’d say she’s doing pretty well 🙂
Gahhh I had a hard time coming back after not running too, and it was only a week or two. Why does it take so long for us to get into shape but then we lose it so fast? Our bodies are traitors! Ha ha. We just had our long weekend up here last weekend. Hope you enjoy yours!
I know, seriously. 10 days and it’s like I’m starting from square one. I know my body does this and then bounces back after a week, but still, it’s annoying!
Now that my brother’s home, my mom buys bananas for him…but he doesn’t eat them and I don’t like them…so we always have over ripe bananas on the counter….maybe I should do some baking 😛
And yes! I always used to get side stitches when I was younger!
Maybe you’ll like banana baked goods better than bananas themselves! They are really versatile as a sweetener/thickener. Have a great long weekend 🙂
These look great! I ALWAYS have too many bananas, because every time I go to the store, I get a bunch and since I go 3 times a week usually, I get a lot of bananas…
I have that sort of thing too with plantains! I always buy 5 at the store twice a week because it’s 5 for $1.99, and realistically we aren’t eating that many! Good thing they take a long time to ripen 🙂
I am prone to side stitches after a short break too! I remember running the Seattle marathon one year after a few weeks of an un-scheduled break. The final 1/2 mile was a lovely long, somewhat steep hill which would have been wonderful had I not gotten a side-stitch right at that moment, and of course then it was pretty much unbearable…worse than child-birth. But of course you’re not going to stop or slow down so close to the finish line, right? I remember being in pain from that side-stitch for days after the marathon. 🙁
I know what you mean about the MONSTER side stitches! Those are the ones that come on when I haven’t run in a long time and you’re right, they can linger for days afterwards. My husband can go a month without running at all and yet never gets side stitches, I don’t get it!
Wow I do the same thing when I get side stitches and other random pains, breathing and exhaling hard really does help!
I’m so happy the chiro said my Achilles and soleus appear to just be super tight. So I’m doing the stretches and tomorrow we’re gonna try a run, yippee! I’m trying not to get crazy but I’m happy. There are some half marathons I want to run in the fall. Have an amazing weekend Michele!!!
Hope the run went well! Tight is definitely something you can work with 🙂
I love bananas. They really are a super food. I will eat them in a box, with a fox, in a house, with a mouse and most definitely in a muffin. I actually made banana blackberry muffins this weekend. Great minds think alike.
I am that way with bananas too, they can do no wrong in my eyes 🙂 I like the fancy spin on those muffins, and I also love blackberries.
Are there any subs for tapioca starch?
I use arrowroot and tapioca pretty interchangeably 🙂
Can I substitute arrowroot for tapioca starch?
Thank you!
That should be fine – I have not tried it for this particular recipe but I don’t see why it wouldn’t work, let me know how it turns out 🙂
Coconut flour is high fodmap andis like a gutbomb for me. What could I substitute?
Hi! I have other muffin recipes that use almond flour – I will link to one here: https://www.paleorunningmomma.com/simple-paleo-blueberry-muffins/
Additionally if you want a banana muffin, you can use this recipe and add blueberries: https://www.paleorunningmomma.com/paleo-almond-butter-banana-muffins/
Hey there! Is it possible to make this into a small loaf instead of muffins? Also, I live in Berlin and do not have a gluten allergy, can I use regular flour for Tapioca flour?( I cannot find it anywhere). Thanks so much! Ps Your fudgy bondies are just amazing (I made them today) as I’ve been struggling with some stomach issues. Thank you for everything you do!
Hey there! Is it possible to make this into a small loaf instead of muffins? Also, I live in Berlin and do not have a gluten allergy, can I use regular flour for Tapioca flour?( I cannot find it anywhere). Thanks so much! Ps Your fudgey blondies are just amazing (I made them today) as I’ve been struggling with some stomach issues. Thank you for everything you do!
Hi! I have a very similar loaf recipe that I’ll link you to. Not sure about the tapioca as I haven’t tried it!
Just made these as a low-sugar option for my kids and they are a huge hit. Thank you for the recipe. It’s a keeper.
Hello! just browsing through your recipes. I’m particularly interested in Paleo, gluten free and low FODMAP.
I notice that you use quite a bit of coconut flour. From recent readings and studies from MONASH University it seems that the jury is still out in regards to coconut products. What is your view on this? I know I don’t do well with a lot of coconut flour in baked goods. It’s too much fiber and is very undigestible. I’m interested in your experience Michele and other readers’ experience.
I too am wondering about the coconut flour. It seems particularly challenging to cook paleo and low fodmap due to coconut flour and almond flour containing high fodmaps. Eagerly awaiting your solution/response/experience!
These look absolutely delicious! Was wondering if frozen blueberries could be used instead of fresh? I have a whole freezer full of frozen 😊