30-Minute WFPB Banana Muffins

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Hey babes,

If you live in 2022, you’ve probably noticed one thing at your local grocery stores: increased food prices. As much as would love to regale you with my thoughts on global economics and the impact of oil and war, but that’s not what you’re here for, so we’ll leave it at this: food prices are going up. A friend of mine told me she was keto and my wallet fainted. How anyone can afford the high prices of things like meat and cheese these days boggles the mind, especially if it makes up the majority of your diet. Fortunately, while their prices have increased slightly across the board, whole plant food basics like brown rice, dried beans, potatoes, and others have still remained some of the cheapest foods you can buy. Another great one? Bananas.

Now, I know, bananas are often overlooked. Some people think they’re too high in sugar, or calories, or that they’re just too bland. However, I wouldn’t discredit them yet. Just to go back to the budget issue for a second, bananas are easily the cheapest fruit in the supermarket year-round. In my area, I’ve never seen them go for more than $0.56 per pound, and often less.

They may not be the antioxidant powerhouse of a berry or kale, but they still have a respectable mix of vitamin C, potassium, magnesium, and fiber, among other micronutrients. And if you have a sensitive stomach or a picky kid, these are a great option. In our house, my little one loves her oatmeal with banana slices and crunchy peanut butter. Works for me: cheap, and more importantly very healthy.

The other major ingredient in these little powerhouses deserves some respect too: whole wheat flour.

Now, I’m no snob. If you simply can’t afford whole wheat flour, I’m not going to judge. I’ve been there too. Times get hard. But if you can spend just a couple of extra dollars for a big bag, the health benefits are fantastic. Because of the processing involved in white, all-purpose flour, vitamins, minerals, and fiber are stripped out. Some brands do refortify with iron, but the whole version offers things like niacin, folate, and B vitamins. It is also much lower on the glycemic index, helping to keep blood sugar stable throughout the day.

So, now that we’ve addressed the all-stars on the team, I think it’s time we get into the recipe. It is almost fail-proof, so enjoy it, and feel free to add in extra ingredients or toppings to your heart’s content, and let me know what you think!

30-Minute WFPB Banana Muffins
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30-Minute WFPB Banana Muffins

Recipe by MonicaDifficulty: Easy
Servings

6

servings
Prep time

10

minutes
Cooking time

20

minutes

Ingredients

  • 1 c whole wheat flour

  • 1 tbsp baking powder

  • 1/2 tsp baking soda

  • 1/8 tsp salt

  • 1 c mashed bananas

  • 1/4 c turbinado sugar or substitute (I like to use monkfruit, stevia, or allulose)

  • 1 flax egg (1 tbsp flax ground with 3 tbsp water)

  • 1/2 tsp vanilla

  • 1/4 c unsweetened apple sauce

  • Old fashioned oats (for topping)

  • Optional add-ins

  • Crushed nuts, especially walnuts or pecans

  • Chopped dates or raisins

  • Vegan chocolate chips, such as these

Directions

  • Preheat oven at 350° F.
  • Put 12 silicon muffin cups in pan.
  • Add wet ingredients to mixing bowl and stir well.
  • Add dry ingredients, flour first to the wet mix.
  • Mix until well blended with a spoon or hand-mixer.
  • Scoop into muffin cups.
  • Sprinkle oats over the tops.
  • Bake for 15-20 minutes. Test with a toothpick for doneness.
  • Remove from muffin tray carefully and cool on a wire rack.