Banana Oat Muffins (gluten-free, nut-free, with dairy-free and egg-free options)
These gluten-free muffins have become a family favourite. They freeze fairly well so can be popped into a school lunch quite easily. The oats give them more protein than your traditional flour-based muffin, and they’re fairly forgiving if you need to replace some of the ingredients with others you have on hand (see below).
Prep time: About 15 minutes. Cook time: About 20 minutes. Yield: 12 muffins.
Ingredients:
1 cup rolled oats (such as the sprouted gluten-free oats at Costco)
1 cup gluten-free flour (Bob’s Red Mill 1 to 1 gluten-free flour works well)
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt (preferably rock salt or sea salt)
1/2 cup honey (raw local honey is best)
3 bananas (especially the ones that are starting to spoil, or ones directly from your freezer)
2 large eggs
1 stick of butter (i.e. 1/2 cup), melted
Chopped dates or dark chocolate chips, optional
Gluten-Free Muffins Instructions:
- Mix all wet ingredients (bananas, honey, eggs, melted butter).
- Add the oats and let them soak for about 10 minutes. (This is key to moister, fluffier muffins!)
- In a separate bowel, mix the remaining dry ingredients (flour, baking powder and baking soda, salt)
- Add dry ingredients to wet ingredients.
- Spoon into oiled ceramic muffin tin or silicone muffin cups. Cook at 350 degrees F for about 20 minutes.
Substitutions:
- Dairy-Free: Butter is often okay for people who are dairy-sensitive. If you need a dairy-free option, try 1/4 cup + 2 tbsp oil (instead of the butter) AND replace one of the bananas with 1 cup of a yogurt replacement (such as oat yogurt). The result might be a bit drier than optimal, but still doable if you add something sweet like chopped dates to the muffins.
- Applesauce to replace the bananas works well too. (Consider adding cinnamon and replace the chocolate chips with raisins if you do this.)
- Egg-free: Eggs can each be replaced with chia seeds: For each egg, let 1 tbsp of chia seeds soak in 2.5 tbsp water for about 5 minutes. (The muffins will be a bit drier if you replace both eggs with “chia eggs”.)
- Strict gluten-free: Some people with Celiac disease are unable to tolerate even gluten-free oats. Try substituting almond flour or any kind of nut flour.
*Image by Pam Carter from Pixabay