Pumpkin Banana Muffins
These pumpkin banana bread muffins take a beloved breakfast treat and give it a fall twist. With a fluffy texture and sweet flavors of banana paired with pumpkin, these healthy pumpkin banana muffins don’t have any refined sugar, and are as delicious as they are good for you!
Servings: 12 Muffins
Calories: 183kcal
Equipment
Ingredients
- 2 flax eggs
- 1/3 cup vegan butter melted
- 2 medium overripe bananas mashed
- 1 cup pumpkin puree
- 1/3 cup maple syrup
- 1 teaspoon vanilla extract
- 2 ¼ cups all-purpose flour
- 3 teaspoons cinnamon
- 1 teaspoon ginger
- 1 teaspoon allspice
- 1 teaspoon baking soda
- 2 teaspoons baking powder
- 1 teaspoon salt
Instructions
- Preheat your oven to 350°F/180°C. Add muffin liners to your muffin pan or spray tin with avocado oil.
- Prepare flax egg and set aside. Add bananas to a medium-sized bowl and mash it. Add the remaining wet ingredients to the bowl (including the flax egg) and stir until thoroughly combined.
- Add dry ingredients to a large mixing bowl and whisk until well combined. Pour the wet ingredients over the dry ingredients and stir until well combined. (Don’t over-mix!)
- Divide the batter evenly between the muffin pan (the muffin batter should be a little below the top of each cup). (Using a large cookie scoop that is 2-2.5” is the perfect size to fill your muffin pan.)
- Serve warm or at room temperature with maple glaze over the top.
Notes
Nutrition For Mental Health
Here at Raepublic, we focus a lot on how nutrition and lifestyle can impact mental health. So, here are some mood-boosting nutrition bites about pumpkin! One cup of canned pumpkin contains 3 grams of protein, 7 grams of fat, and 19 grams of carbs (7 grams of fiber). It is loaded with vitamin A, containing 209% your daily need! Pumpkin is also rich in copper as well as vitamins K and E. It is also a good source of iron, magnesium, riboflavin, potassium, and vitamins C and B6. A meta-analysis of observational studies found that beta-carotene and vitamin A consumption are associated with lower rates of depression. Storage Tips
These vegan pumpkin banana muffins keep beautifully in an airtight container on the counter for a few days, though you can make them last a week in the fridge. They’re awesome for meal prep too, so make a big batch, then freeze them for up to 3 months.
Here at Raepublic, we focus a lot on how nutrition and lifestyle can impact mental health. So, here are some mood-boosting nutrition bites about pumpkin! One cup of canned pumpkin contains 3 grams of protein, 7 grams of fat, and 19 grams of carbs (7 grams of fiber). It is loaded with vitamin A, containing 209% your daily need! Pumpkin is also rich in copper as well as vitamins K and E. It is also a good source of iron, magnesium, riboflavin, potassium, and vitamins C and B6. A meta-analysis of observational studies found that beta-carotene and vitamin A consumption are associated with lower rates of depression. Storage Tips
These vegan pumpkin banana muffins keep beautifully in an airtight container on the counter for a few days, though you can make them last a week in the fridge. They’re awesome for meal prep too, so make a big batch, then freeze them for up to 3 months.
Nutrition
Calories: 183kcal | Carbohydrates: 31g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Sodium: 399mg | Potassium: 178mg | Fiber: 2g | Sugar: 9g | Vitamin A: 3432IU | Vitamin C: 3mg | Calcium: 69mg | Iron: 2mg
