Snack

Maple Walnut Banana Muffins

Who said muffins can’t be a healthy breakfast option? Whole wheat flour, Greek yogurt, and walnuts combine with maple syrup and pumpkin pie spice to get your Fall mornings off to a sweet yet filling start!

Banana Muffins 4

Three days ago I had a perfect, Fall-is-coming day. While I love the warmth of summer, Fall is by far my favorite season. Growing up, the slight crisp to the air meant back to school shopping, finding out which friends were in which classes, and the start of cozy flavors – hello pumpkin bread, sweet potato casserole, and apple crisp. And since moving out East, my love of autumn has only intensified. If you haven’t been to New England in the Fall you are missing out. There’s just something so right about the old buildings framed by bright red, yellow, and orange leaved-trees.

While this summer was one of the hottest to-date in Boston, it’s like a flip was switched on September 1st. The nights have gotten cool enough to open the windows rather than running the AC and the humidity is breaking. (I may have jinxed it as today the weather is back up to 90. . .sorry!) But even more of a sign: Brugger’s has their pumpkin spice coffee out. Now I know this may sound crazy but I can’t stand the pumpkin spice lattes at Starbucks and Dunks – the syrup is just so sweet and has a weird aftertaste. But coffee brewed from pumpkin-spiced coffee beans? Now that’s a different story.

Banana Muffin

So back to my perfect Fall day. After dropping Bry off at work, I sipped on my pumpkin spice coffee while I sat in I-95 traffic. But I found that when you don’t have work to rush off to and you have a steaming hot cup of fall to sip on, sitting in traffic really isn’t that bad. By the time I finally got home, I had about 1/2 my coffee left and needed something to eat with it. Immediately my eyes went to a few overly ripe bananas on the counter and knew exactly what to do.

Bite of muffin

Based off of my Flannel Pajamas Banana Bread, these banana muffins got a Fall flavor make-over by subbing out the 3/4 cup of brown sugar for 1/2 cup of pure maple syrup and adding 1 tablespoon of pumpkin pie spice. To make these muffins truly a healthy breakfast or snack option, I switched the all purpose flour out for white whole wheat flour and added in some walnuts. But if you’re a fan of the original recipe, not to worry – I kept the bourbon 😉

I ate my muffin as a snack alongside the rest of my coffee, but they would also make a great breakfast by adding a Greek yogurt or some scrambled eggs on the side. Need a breakfast to grab and go? I recommend cutting a muffin in half, spreading with 1-2 tablespoons of natural peanut butter, then smushig the halves back together for a muffin peanut butter sandwich – perfect for eating on your way out the door!

So here’s a toast to getting cozy again with Fall flavors!

Maple Walnut Banana Muffins

Who said muffins can’t be a healthy breakfast option? Whole wheat flour, Greek yogurt, and walnuts combine with maple syrup and pumpkin pie spice to get your Fall mornings off to a sweet yet filling start!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast
Cuisine: American
Keyword: Banana, Healthy, Muffin, Walnuts, Whole Grain
Servings: 10
Calories: 200kcal
Author: The Healthy Toast

Ingredients

  • 1 cup mashed banana about 2 medium bananas
  • 1/2 cup real maple syrup
  • 1/4 cup plain Greek Yogurt
  • 2 Tablespoons melted butter
  • 1 large egg
  • 1 tsp vanilla extract
  • 1 Tablespoon bourbon optional but highly recommended
  • 187 grams White Whole Wheat Flour about 1.5 cups
  • 1 tsp baking soda
  • 1 Tablespoon pumpkin pie spice
  • Pinch of salt
  • 1/2 cup chopped walnut pieces

Instructions

  • Preheat oven to 350°F and coat regular-sized muffin tin with baking spray
  • In a mixer, combine mashed banana and maple syrup until well combined. Add in Greek yogurt, melted butter, and egg. Mix until combined. Finally, add in vanilla extract and bourbon.
  • In a medium mixing bowl, combine flour, baking soda, pumpkin pie spice, and salt.
  • Slowly add dry ingredients to the banana mixture until just combined. Stir in walnuts.
  • Evenly divide batter into muffin tin.
  • Place muffin tin in oven and bake about 20 minutes, or until toothpick comes out clean.

Notes

Nutrition per muffin: 200 calories, 7 g fat, 2 g saturated fat, 30 g carbohydrate, 3 g fiber, 14 g sugar, 5 g protein.
Adapted from Flannel Pajamas Banana Bread

You Might Also Like