Banana Maple Oat Muffins

It has been a long, hot summer here in Umbria so far this year, and although I have made some healthy recipes, I just haven’t had the time to post them. We have had family coming and going throughout the summer which I love, but feeding them all and exploring the countryside has left me with minimal time online. Before my family arrived, I made some baked goods that I froze so I’d have treats to pull out whenever I wanted them without spending family time in the kitchen. When I bake, whether it be muffins, quick loaves, or cakes, I like to ensure they have some nutritional value, so I often switch out regular flour for oat or farro flour. I also like to swap out butter for healthier coconut or olive oil and decrease the amount of oil used in the recipe by replacing some of it with applesauce or yogurt. Another way I try and rebuild my recipes to make them healthier is to use natural sweeteners such as honey, maple syrup, date paste, or coconut palm sugar. Although it is tricky to make all these changes in every recipe, you can certainly make at least one change in your recipes.

These quick banana muffins use maple syrup as a sweetener, coconut oil in place of butter, and light farro flour in place of all-purpose. The muffins turned out moist and flavorful, and I made two batches. One batch for the adults I added chopped walnuts and topped the muffins with rolled oats before baking, and for the kids I simply folded in some mini dark chocolate chips.

Why Healthy

  • Farro flour adds whole grain goodness to these traditional cookies including added fiber and protein. Farro flour is rich in vitamins B and E, fiber, and in magnesium.
  • Oats contain a good amount of protein, are high in fiber, and rich in thiamine, folate, B5, iron, magnesium, zinc, copper, and manganese..
  • Nuts are packed with protein, fiber and essential fats. Almonds are calcium rich and high in vitamin E.
  • Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function.


Banana Maple Oat Muffins

Yield: Makes 12 Muffins

Prep Time: 15 mins

Cook Time: 20 mins


1 3/4 Cup Light Farro Flour (or Oat Flour)
1/4 Cup Rolled Oats
Pinch of Salt
1 Teaspoon Baking Soda
1/3 Cup Melted Coconut Oil
1/2 Cup Maple Syrup (or Honey)
2 Larges Eggs At Room Temperature
3 Medium Bananas, Mashed (About 1 Cup)
1/4 Cup Low Fat Milk or Nut Milk
1 Teaspoon Vanilla Extract

3/4 Cup Chopped Walnuts or Chocolate Chips
Topping of Rolled Oats (About 3 Tablespoons)

Adapted from Maple Sweetened Banana Muffins from Cookie and Kate.


Preheat oven to 350 degrees F.
Line a 12 cup muffin tin with papers.
Stir together the flour, oats, salt and baking soda in one bowl.
In another bowl, beat together the coconut oil and maple syrup with a whisk.
Add the eggs one at a time, beating well between.
Add the bananas, milk, and vanilla and beat until mixed.
Dump the wet ingredients into the dry, and stir with a wooden spoon just until mixed.
Fold in the walnuts or chocolate chips if using.
Spoon the batter into the prepared muffin tin, and sprinkle the tops with the rolled oats if using.
Bake the muffins for about 20 minutes, or until the top springs back when touched.
Cool to room temperature and enjoy!


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