Diary of a bodacious dietitian, Nutrition, Plant-based Eating, Uncategorized

Vegan + gluten free banana peanut butter muffins

Two things are on my mind after this weekend- babies and muffins.

Such a girly combo, right?

Dr. P and I finally had the chance to hop the 2 hours south to meet our best friends’ 1-month old baby, J. J is adooorrable! We are heels above head, totally in love. And our friends are doing an amazing job with parenting.

But Mama K is having to be careful with her noshing due to J having some potential food sensitivities. With breast feeding, moms have to sometimes modify what they eat to make sure it isn’t hurting the baybays. Mama K is avoiding eggs, dairy, and soy currently- which is difficult considering she is a vegetarian already.

With Mama K in mind, I was brain stormin’ quick breakfast ideas that fit her needs and happen to be a bit more exciting than just a bowl of oatmeal- her current go-to. It had to be easy to make while still providing a good amount of protein and fiber.

I also was selfishly thinking of discovering easy pre- or post- workout snacks for Dr P and me. Always on a lookout for those!

These quick and yummy muffins are both vegan (dairy and egg free) and gluten free.


I used garbanzo bean flour because it packs 2x more protein than whole wheat flour and 6x more than all-purpose. It also boasts 10 gm of fiber per cup and has 7x more folate than whole wheat flour. Gotta get those B vitamins in for carb metabolism and energy production!


Instead of an egg, I chose to use 1 tbsp. ground flaxseed and 3 tbsp. water.

Note: Whole flaxseeds will not work because they have a rough outer shell. Buy them pre-ground or grind them in a coffee grinder (preferred to ensure the nutritional value). I have a coffee grinder just for grinding nuts and seeds which is totally useful.

Allow the  water and flaxseed mixture to sit in the fridge in a small bowl for 10 min prior to mixing with the wet ingredients. It adds a nice bit of omega-3 fats in the form of alpha linolenic acid (ALA)- the plant form of omega-3s- and it also doesn’t give us the cholesterol or saturated fat that an egg would.


If you must include egg, the recipe would call for just one egg. I urge you to try the ground flaxseed though- you’ll be pleasantly surprised by how proud you are to announce to would-be muffin-tasters- “They’re vegan! I used flaxseed instead of egg”.

Jaws drop. Hearts flutter.

My secret ingredient for this recipe, however, is powered peanut butter. Blissful as it is, powdered peanut butter gives many people a pause.


The first time I saw it, I was in Target. I picked it up and was examining it for integrity. A girl next to me looking at regular nut butter shuddered and said, “I don’t like those weird processed things. I mean, what is that?”

That was my initial thought too! Whatisthisstuff?!

Verdict- it is G-d’s gift to peanut butter lovers everywhere.

Essentially, it is roasted peanuts pressed to remove the excess fat. Removing the fat knocks it down to only 45 calories per serving vs the almost 200 calories in regular peanut butter. You simply mix with water and stir to create the regular peanut butter consistency.

I also mix it in my hot cereals and smoothies. This is my first time baking with it, however, and I’m officially hooked.

Another note for those with sensitive digestive tracts- these muffins are probably FODMAP friendly. Bananas and chick peas are both typically handled well in IBS sufferers. So these would be great to try for someone looking to increase fiber intake with low-FODMAP foods.

Serving suggestions: If you have yogurt- coconut, soy, or if you eat dairy- these would be tasty muffin-eating partners. Or you can smear a bit of almond or peanut butter, pair with fresh fruit, or down with a glass on non-dairy milk. They are tasty just on their own though- so soft and scrumptious!


Try them cold or hot. Toss them in the fridge in individual baggies for grabbin’ on the way out the door or eat with a fork while sitting at the kitchen counter, drinking coffee with soy milk and perusing a Natural Awakenings magazine, while side-chatting with your husband and partly listening to the Daily Show playing in the background (note: possibly an excerpt from real life).

Be warned though, these are slightly addicting! I ate 3 in rapid succession. Which is actually not soo gluttonous considering 1 muffin only has 90 cal, 16 gm carbs, 4 gm protein, less than 2 gm fat (mostly polyunsaturated- the good kind), and 3 gm fiber.

Which makes 2 or 3 of these little cuties a fabulous portion for a bomb breakfast.






Vegan + gluten free banana peanut butter muffins

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 12 muffins

Serving Size: 1 muffin

Vegan + gluten free banana peanut butter muffins

Vegan, gluten-free, high fiber, moderate protein, low fat muffins. Nutrition info: 90 calories, 16 gm carbs, 4 gm protein, 1.5 gm fat (mostly unsaturated), 3 gm fiber


  • Dry Ingredients:
  • 1 cup Garbanzo bean flour (120 gm)
  • 1 tsp Baking soda
  • 1 tsp Baking powder
  • 1/2 cup Powdered Peanut Butter (48 gm)
  • 1 tsp Cinnamon
  • 1/2 tsp salt
  • Wet Ingredients:
  • 1 tbsp ground flax (7 gm) + 3 tbsp water (45 ml or 1.5 fl ounces)
  • 3 large bananas, mashed
  • 1/2 cup almond milk (4 fl ounces)
  • 2 tbsp pure maple syrup (30 ml or 1 fl ounce)
  • Olive oil spray or Pam


  • Preheat oven to 375 degrees C
  • Spray 12-muffin tin lightly with Pam, if desired
  • Mix water + ground flaxseed and let chill for 10 minutes in fridge
  • Mix dry ingredients in medium mixing bowl
  • Mix wet ingredients in large mixing bowl
  • Fold dry ingredients into wet indredients
  • Mix until just blended
  • Spoon evenly into muffin tin
  • Bake for 20-25 minutes
  • Enjoy!

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2 thoughts on “Vegan + gluten free banana peanut butter muffins

  1. Melty goodness! As if there aren’t enough ‘nut’ ingredients in this recipe, i bet walnuts would add a nice crunch.

    Joanna – how did you calculate the nutritional info for the recipe (90 cal, 16 gm carbs, etc)? Did you use a particular website?

    1. Thanks for reading, Seth! I almost added walnuts! Good suggestion:) And I just used the USDA nutrient database and did calculations by hand. I like to ensure accuracy!

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