These muffins are the kind of bake you can whip up on a busy morning and still feel good about eating. They’re soft, naturally sweet, and full of comforting banana flavor. No complicated ingredients, no fancy tools just a bowl, a spoon, and a muffin tin.
If you’re avoiding gluten and refined sugar, this recipe lets you enjoy a classic treat without feeling like you’re missing out. They’re great for breakfast, snacks, or a quick grab-and-go bite.
Table of Contents
Why This Gluten & Refined Sugar Free Works
These muffins rely on ripe bananas and a touch of maple syrup for sweetness, so you don’t need white sugar. Oat flour gives them structure while keeping them gluten free and hearty.
A little almond flour adds tenderness and moisture, preventing that dry, crumbly texture some gluten-free bakes have. Olive oil keeps them soft, and eggs help them rise without getting dense. The result is a bakery-style muffin that’s wholesome, simple, and genuinely satisfying.
What You’ll Need
- 3 very ripe bananas (spotty is best; about 1 1/4 cups mashed)
- 2 large eggs, room temperature
- 1/4 cup pure maple syrup or raw honey
- 1/4 cup extra-virgin olive oil (or melted coconut oil)
- 1 teaspoon vanilla extract
- 1 1/2 cups oat flour (certified gluten free)
- 1/2 cup fine almond flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon fine sea salt
- 1 teaspoon ground cinnamon (optional but great)
- 1/2 cup add-ins (dark chocolate chips sweetened with coconut sugar, chopped walnuts, or blueberries)
Step-by-Step Instructions
- Prep your pan and oven. Heat the oven to 350°F (175°C).
Line a 12-cup muffin tin with paper liners or lightly grease it.
- Mash the bananas. In a large bowl, mash the bananas until mostly smooth. Small lumps are fine—they add texture.
- Whisk in wet ingredients. Add the eggs, maple syrup, olive oil, and vanilla. Whisk until the mixture looks glossy and well combined.
- Mix the dry ingredients. In a separate bowl, stir together the oat flour, almond flour, baking powder, baking soda, salt, and cinnamon.
- Combine gently. Add the dry mix to the wet ingredients.
Stir with a spatula just until you no longer see dry streaks. Do not overmix—that can make muffins dense.
- Fold in add-ins. Gently stir in chocolate chips, nuts, or berries. If using berries, toss them in a teaspoon of oat flour first to help prevent sinking.
- Fill the tins. Divide the batter evenly among the 12 cups. They should be about 3/4 full.
- Bake. Bake for 18–22 minutes, or until the tops are set and a toothpick comes out clean or with a few moist crumbs.
- Cool. Let muffins cool in the pan for 5 minutes, then transfer to a wire rack. Cool fully before storing to prevent sogginess.
Keeping It Fresh
Store the muffins in an airtight container at room temperature for up to 2 days.
For longer freshness, refrigerate them for up to 5 days—they’ll stay moist and tender. They also freeze well: wrap individually, place in a freezer bag, and freeze for up to 2 months. Reheat from frozen in the microwave for 20–30 seconds or in a low oven for 5–8 minutes.
Why This is Good for You
- Gluten free, without the compromise. Oat and almond flours offer fiber, protein, and a gentle texture.
- No refined sugar. Natural sweetness from bananas and maple syrup keeps flavors warm and rounded, without the crash.
- Healthy fats. Olive oil and almonds provide fats that help with satiety and flavor.
- Steady energy. The combination of fiber, protein, and slow-release carbs makes these muffins satisfying for breakfast or a snack.
Common Mistakes to Avoid
- Using unripe bananas. You’ll miss out on natural sweetness and your muffins may taste bland.
Look for deeply speckled bananas.
- Overmixing the batter. This leads to tough, dense muffins. Stir just until combined.
- Skipping the liners or cooling step. Gluten-free bakes can be delicate. Liners help, and cooling prevents soggy bottoms.
- Not checking for certified gluten-free oats. Cross-contact is common with oats—look for a certified label if needed.
- Overbaking. Dry muffins are often the result of a few extra minutes.
Start checking at 18 minutes.
Alternatives
- Egg-free: Replace eggs with 2 flax eggs (2 tablespoons ground flaxseed + 5 tablespoons warm water, rested 10 minutes). The texture will be slightly denser but still tender.
- No nuts: Replace almond flour with 1/3 cup additional oat flour plus 2 tablespoons tapioca or arrowroot starch for softness.
- Oil swap: Use melted coconut oil or avocado oil instead of olive oil.
- Sweeter muffins: Add 1–2 tablespoons extra maple syrup or a couple of tablespoons of coconut sugar.
- Flavor twists: Add orange zest and cranberries, or swirl in 2 tablespoons of natural peanut butter for a nutty hit.
- Add protein: Stir in 2 tablespoons unflavored collagen peptides or a small scoop of a clean, unsweetened protein powder. If using a drying protein powder, add 1–2 tablespoons extra olive oil.
FAQ
Are oats really gluten free?
Oats themselves are naturally gluten free, but they’re often processed in facilities that also handle wheat.
If you need to avoid gluten, use oats labeled as certified gluten free to reduce the risk of cross-contact.
Can I use store-bought oat flour?
Yes. You can also make your own by blending rolled oats into a fine flour. Just measure after blending for accuracy.
Aim for a fine, soft texture so the muffins aren’t gritty.
What if I don’t have almond flour?
Use more oat flour plus a little starch (tapioca or arrowroot) to keep the crumb tender. See the nut-free alternative above for exact amounts.
Can I make these without any added sweetener?
Yes, if your bananas are very ripe, you can skip the maple syrup. The muffins will be less sweet but still pleasant.
Consider adding extra cinnamon or chocolate chips for balance.
How do I keep the muffins from sticking to the liners?
Use parchment-style liners or lightly mist standard liners with oil. Let the muffins cool before peeling—the steam helps release them cleanly.
Can I bake this batter as a loaf?
Yes. Pour into a greased 8×4-inch loaf pan, bake at 350°F (175°C) for 45–55 minutes, and tent with foil if browning too fast.
Cool completely before slicing.
Do these muffins rise as much as regular muffins?
They rise nicely, but the crumb is a bit heartier thanks to oat flour. For extra lift, make sure your baking powder and baking soda are fresh and avoid overmixing.
Wrapping Up
These Gluten & Refined Sugar Free Banana Oat Muffins are simple to make, easy to customize, and perfect for everyday eating. They’re soft, flavorful, and balanced—without relying on wheat flour or white sugar.
Bake a batch on the weekend, stash a few in the freezer, and you’ll have a wholesome snack ready whenever you are.
Gluten & Refined Sugar Free – Simple Banana Oat Muffins
Ingredients
Method
- Prep your pan and oven. Heat the oven to 350°F (175°C).Line a 12-cup muffin tin with paper liners or lightly grease it.
- Mash the bananas. In a large bowl, mash the bananas until mostly smooth. Small lumps are fine—they add texture.
- Whisk in wet ingredients. Add the eggs, maple syrup, olive oil, and vanilla. Whisk until the mixture looks glossy and well combined.
- Mix the dry ingredients. In a separate bowl, stir together the oat flour, almond flour, baking powder, baking soda, salt, and cinnamon.
- Combine gently. Add the dry mix to the wet ingredients.Stir with a spatula just until you no longer see dry streaks. Do not overmix—that can make muffins dense.
- Fold in add-ins. Gently stir in chocolate chips, nuts, or berries. If using berries, toss them in a teaspoon of oat flour first to help prevent sinking.
- Fill the tins. Divide the batter evenly among the 12 cups. They should be about 3/4 full.
- Bake. Bake for 18–22 minutes, or until the tops are set and a toothpick comes out clean or with a few moist crumbs.
- Cool. Let muffins cool in the pan for 5 minutes, then transfer to a wire rack. Cool fully before storing to prevent sogginess.
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