Healthy Spelt Flour Banana Muffins Naturally Sweetened

Share the Love!

These spelt flour banana muffins are a wholesome and healthy banana muffin recipe, perfect for snack time or a healthy breakfast on the go. These muffins are wheat free and refined sugar free, making them easier on the tummy (spelt flour is easier to digest than wheat and is highly nutritious). This banana spelt muffin recipe is quick and easy and bakes in 35 minutes.

Contents:

Spelt flour is an ancient grain, similar to whole wheat flour, with a more nutty taste. Spelt flour is in the wheat family and is a great substitute for regular flour as modern wheat can be more difficult to digest. This recipe was inspired by my Spelt Flour Banana Bread and is a healthy, wholesome bake. If you’re looking for a gluten free muffin recipe then you might like to try my Gluten Free Apple Chai Spice Muffins!

Why You’ll Love This Recipe

• Including more whole grains and whole food ingredients, like spelt flour in your diet is a great way to increase fibre.
• These healthy banana muffins have less sugar than many other recipes.
• These banana spelt muffins are a healthy snack!
• This recipe uses simple recipe with basic ingredients.

Ingredients for Spelt Flour Banana Muffins

The simple ingredients you will need to make these muffins are all available from most supermarkets. Some you will need to look in the health food or organic section of the grocery store. You will need:

• spelt flour – wholemeal is ideal but white spelt flour is great too.
• natural almond meal – I’ve opted for natural almond meal over blanched almond meal as it gives a more wholesome texture.
• rapadura sugar – rapadura sugar is made from evaporated cane juice and is much less processed (and better for you) then refined cane sugar.
• mixed spice
• baking powder – I always buy aluminium free baking powder from my local Bulkfoods store, however any baking powder will do.
• eggs – I prefer to use free range eggs. I have used large eggs for this recipe. Using a smaller egg may result in a slightly dryer muffin. If you can only find small eggs then use one extra egg.
• mashed banana – using overripe bananas more natural sweetness.
• natural yoghurt – unsweetened
• extra virgin olive oil

Equipment

• Large bowl
• Medium bowl
• Measuring cups and spoons
• Muffin pan
• Muffin cups, cupcake papers or silicone liners
• Wire rack
• Sieve
• Whisk

Instructions

This easy recipe is as simple as mixing together the dry ingredients, mixing together the wet ingredients and then mixing both dry and wet ingredients together. Simple! See below for a step-by-step guide.

STEP 1: Prepare muffin tin. Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit). Line a muffin tin and set aside.

STEP 2: Combine flour mixture. Sieve the spelt flour, baking powder and mixed spice into a large bowl. Add the almond meal and rapadura sugar and whisk to combine.

STEP 3: Mix wet ingredients. Add the large eggs, mashed bananas, natural yoghurt and olive oil to a medium bowl and whisk to combine.

Hint: A simple trick to mash bananas is by using a potato masher, rather than a fork.

STEP 4: Combine wet and dry ingredients. Make a well in the centre of the flour mixture. Pour the egg mixture into the centre and whisk until just combined.

STEP 5: Divide mixture between muffin cups. Use a large spoon or ice cream scoop to scoop mixture into cupcake liners. Place onto the center rack of the oven and bake for 35 minutes or until golden brown and skewer comes out clean when pressed into the centre. Allow to cool in tin for 5 minutes before transferring to a wire rack.

Substitutions

There are a few different substitutions that can be made in these spelt banana muffins.

• Almond flour: Trade almond meal for sunflower seed meal if making nut free.
• Mixed spice: Don’t have mixed spice? Swap 2 teaspoons of mixed spice for 1 1/2 teaspoons cinnamon, 1/4 teaspoon nutmeg and 1/4 teaspoon of ground cloves.
• Yoghurt: Swap natural yoghurt for a dairy free natural yoghurt (soy, coconut etc) to make these spelt muffins dairy free. Note that using coconut yoghurt will result in a more dense and moist muffin due to its high fat content.
• Rapadura sugar: Coconut sugar or brown sugar can be used in place of rapadura sugar.
• Egg: Use flax egg in place of eggs.

Hint: To make a vegan muffin , use flax eggs instead of eggs and dairy free, plant based yoghurt instead of greek yoghurt.

Storage

Store room temperature muffins in an airtight container on the counter for up to two days before transferring to the fridge or freezer. Muffins can be frozen individually by placing each muffin in a compostable freezer-safe bag.

Pin For Later

Health Facts

Here is a low-down of what is healthy about these muffins.

• Calcium & Magnesium – both almonds and sunflower seeds have a nice amount of these essential minerals. Magnesium is actually used in over 300 enzymatic reactions throughout the body meaning it’s pretty damn important. If you’re low on magnesium you might find that you tend to get muscle cramps, you might be fatigued (both physically and mentally), you might have trouble sleeping and be quite stressed and anxious.
• 8 grams of Protein – these muffins have a whopping 8 grams of complete protein per serve. Protein isn’t just important for building muscles but it is essential for a well balanced nervous system as well, helping with concentration, energy, motivation and happiness.
• Potassium – a nutrient that is high in bananas, potassium has some very important health benefits including maintaining good blood pressure, brain health and blood sugar levels. It is also an electrolyte which means it helps to keep your cells hydrated and helps to reduce muscle cramps.
• Complex carbohydrates – Complex carbs are great for increasing energy production, improving digestion due to their fibre content and helping to control appetite by keeping you fuller for longer. They also help to shuttle tryptophan (our happy neurotransmitter) across the blood brain barrier where it is converted to melatonin which helps us to fall asleep and stay asleep more easily.

Did you make this recipe? Let us know how you went by rating the recipe and commenting below.

Follow Our Nourishing Table on Instagram, Facebook, Pinterest and TikTok for more healthy eating inspiration.