Real Food Banana Cinnamon Muffins

banana muffinsMmm, muffins. Delicious, single serving, cake-like treats. I’ve found that since I’ve gone off the refined foods that my sweet tooth isn’t quite as strong as it used to be and that it’s a lot easier to be satisfied with treats that are less sweet. I also don’t eat a whole lot of grains these days, so when my mind starts wanting something baked I like to make it myself so I can control the ingredients. And lately, muffins fit that bill perfectly.

This recipe is a riff on my Real Food Blueberry Muffins, which you should also try. These muffins are tender and sweetened with coconut sugar and (wait for it) bananas! That’s right, those super ripe bananas on your counter or in your freezer are perfect for this recipe. The darker and mushier, the better!


1 3/4 cups sprouted or soaked wheat flour (If you find 100% whole wheat to be too “wheaty” for your taste, than you can cut in pre-ground Einkorn flour or white flour as the 3/4 cup)
1/3 cup coconut sugar
2 teaspoons baking powder
1 1/2 teaspoon cinnamon
1/4 teaspoon salt

2 large or 3 small super ripe bananas, mashed
1 beaten egg
3/4 cup milk
1/4 cup melted butter

1/2 cup nuts of choice, chopped (optional)


First things first, you should make this by hand. A mixer will over mix the batter and hand mixing will keep it light and fluffy. So get out a mixing bowl and whisk. Also, I like lining my muffin tin with cups, but if you have your own tried and true way, do that. You should get 12 muffins.

Preheat oven to 400*

Melt the butter and set it aside to cool.

Add all dry ingredients in a big mixing bowl and combine with your whisk. Make a well in the middle.

Mash up your bananas.

In a different bowl, beat the egg and add the other wet ingredients, including the bananas. Make sure the melted butter isn’t so hot that it cooks the egg.

Add the wet ingredients to the dry and mix until ALMOST completely combined.

If using nuts, add them now and mix gently until just combined.

Now STOP mixing, don’t over mix, it’ll be better this way.

Fill muffin tins 3/4 full.

Bake for 20 minutes, until golden brown.

Let cool.

If you take off the paper too soon, it’ll tear apart your muffin. So, let it cool awhile before eating, preferably with some salty pasture raised organic butter. But plain is good too!


This recipe featured on: Party Wave Wednesday, Thank Your Body Thursday, Tasty Traditions, Small Footprint Friday, Fight Back Friday, Real Food Wednesday, Family Table Tuesday, Fat Tuesday, Sunday School, Thank Goodness It’s Monday


6 thoughts on “Real Food Banana Cinnamon Muffins”

    1. I’m happy to help Ashley. Sprouted flour happens when you the whole wheat berry is soaked in liquid, dried and then ground into flour. Soaked flour is flour that has already been ground and is then soaked in the (recipe) liquid before mixing with all the other ingredients. If you are able to get already sprouted and ground flour, you don’t have to soak it. If you’re using regular wheat flour from the store, you’ll want to soak it at home.

      The reason to soak/sprout flour is to break down the phytic acid in the germ, which makes it more digestible for our guts. Here’s a great explanation of why and how to soak/sprout your wheat.

  1. Is there a substitute for the coconut sugar I could use, and not white sugar? My other half is allergic to coconut, and I try to stay away from processed white sugar?

    1. Sure Claire. You can try rapadura, date sugar, or even raw honey. If you use honey you should use a little less milk to compensate for the extra moisture. Good luck!

  2. Where does one find coconut sugar? Two of my little ones are sensitive to wheat, dairy, soy, corn and several other items, and one has to limit sugar because he is fructose/sucrose/maltose intolerant. Do you know if coconut sugar would affect him? I assume I could fairly easily substitute a GF flour blend and coconut milk in this recipe, too.

    1. Hi Michelle, coconut sugar can be found at any natural/alternative food store. I get mine from Whole Foods for less than $4, but you can get it on Amazon here, but the price is greatly inflated online:

      I can’t say whether or not your children will be allergic to it, certainly make sure they aren’t going to react before cooking with it. Here’s an informative post about it:

      You should definitely experiment to make the recipe work for your family. I hope you all enjoy the muffins!

Leave a Reply