Sugar-free, oil-free, whole wheat banana muffins that are kid-approved? I’ve got you covered!
I took a muffin recipe and made some healthy substitutions that got the thumbs up from both of my kids. So what substitutes did I make to give this traditional favorite a healthier edge?
Whole wheat flour instead of white flour – This is an easy one. Whole wheat flour hasn’t been processed and stripped of the fiber and nutrients like white flour so you get more fiber, iron, calcium and protein. I’ve found for baked goods, it doesn’t change the taste too much so the kids hardly notice.
Honey instead of sugar – The rule of thumb is you can substitute 1:1 BUT you need to reduce the liquid in your regular recipe and add baking soda to balance out the acidity of honey. I think honey is sweeter than sugar so I’ve always found I can get away with a lot less honey than the 1:1 ratio. It has a lower glycemic index (GI) which means it doesn’t raise blood sugar as quick as sugar, but it has slightly more calories, so that’s another good reason to reduce the amount.
Applesauce instead of oil – This substitution fascinates me but it’s never let me down. Again, this is a 1:1 ratio and no more saturated fats in your recipe and a lot less calories.
All this results in a deliciously sweet and moist healthier version of a traditional banana muffin recipe. So give this recipe a try and let me know what you think!
Healthy Banana Mini Muffins
- 1 cup whole wheat flour
- 1/4 cup applesauce
- 2 eggs
- 2 very ripe bananas mashed
- 1 tsp baking soda
- 1/4 cup honey
- 1 tsp ground cinnamon
- Preheat oven to 350 degrees.
- Grease 24 mini muffin tray with cooking spray or coconut oil.
- In a large mixing bowl, mix whole wheat flour, applesauce, eggs, mashed bananas, baking soda, honey and cinnamon.
- Blend until mostly smooth (small banana pieces in the batter are preferred).
- Spoon batter into muffin tray, filling each about 3/4 full.
- Bake for about 12-15 minutes.
- Cool before removing from tray and store in an airtight container (up to 5 days), or freeze in ziploc bag.