Gluten Free Banana Maple Muffins

These gluten free Banana Maple Muffins were the first baked treats I made on the regular as a new runner and busy law student in need of good fuel on the go. I made a few batches in the weeks leading up to my son’s birth, and they became a lifesaver when I was alone in my house with a two-week-old who needed to be fed, changed, and held constantly and I didn’t have time to make myself a meal. I’d take a few out of the freezer and toast them, then top with peanut butter and eat them standing at the kitchen counter, or while I was nursing on the couch. They hold up well enough to eat plain also, making them a great snack to pop into a baggie and take along to a park playdate. And if you’re a fellow nursing mom, the main ingredient is oats, which are among the top galactagogues recommended to increase or preserve your milk supply, and you can easily add flaxseed or brewer’s yeast to pack a double punch of goodness for both you and baby.






Sometimes I use whole or “old fashioned” gluten free oats. These make for hearty, chewy muffins. On other occasions, I’ll use quick cooking oats. These are NOT instant oats, but they’re milled a bit more finely and make for a fluffier texture, like the muffins you would buy at a bakery. I’d recommend using these if you’re making a batch of muffins to freeze and enjoy at a later date (if you’re making a bunch of food before you have a baby, these are a perfect snack).









Gluten Free Banana Maple Muffins
Recipe type: Breakfast, Snack
Cuisine: Gluten Free
Prep time: 
Cook time: 
Total time: 
Serves: 12 muffins
Gluten free banana maple muffins, made without flour or refined sugar. Add flaxseed or brewer's yeast to pump up your milk supply!
  • 2 cups gluten free oats
  • 1½ large (8" long) or 2 small (6" long) bananas, ripe or overripe
  • 2 large eggs
  • ¼ cup maple syrup
  • 6 oz 2% plain or vanilla Greek yogurt
  • 1½ tsp baking powder
  • 1½ tsp baking soda
  • 2-3 tsp cinnamon (to taste)
  • Optional: 1-2 Tbsp flaxseed, brewer's yeast, raisins or chocolate chips
  1. Chop up bananas lengthwise (in half) and widthwise (into ½" slices).
  2. Pour banana chunks into a large bowl and mash well.
  3. Add all other ingredients into bowl.
  4. Mix well until the batter is uniform. Once the batter is pretty smooth with the exception of your oats, stop stirring - overstirring can result in collapsed muffins! If you want a very smooth muffin, as if you were using flour, use a blender instead.
  5. Bake at 400 degrees Fahrenheit for 20 minutes.
  6. Let cool.
  7. Enjoy!
Nutrition Information
Serving size: 1 muffin Calories: 100 Fat: 3g Saturated fat: 0g Unsaturated fat: 2g Trans fat: 0g Carbohydrates: 20g Sugar: 4g Sodium: 179mg Fiber: 3g Protein: 2g Cholesterol: 33mg





Fellow nursing moms, what are your go-to snacks in the early months?






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11 thoughts to “Gluten Free Banana Maple Muffins”

  1. I love your blog, your posts are amazing! I just followed you, it would be great if we can support each other 🙂 I am so glad I got to discover you <3

    1. I didn’t exactly – I decided to start a new one. I didn’t do any blogging from last July to this November and when I wanted to start again i realized it would have a much different focus so I just am doing it all again 🙂 I’m importing my recipes from the old blog but most of the personal content from that one won’t be on the new one, it’ll be more mom focused!

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