Gut Healthy Banana Bread Muffins
Gut Healthy Banana Bread Muffins
Equipment
- 1 Muffin pan
- 2 Mixing bowls
Ingredients
Wet Ingredients
- 3 Ripe bananas, mashed or pureed in blender This depends on the texture you prefer chunks of banana vs smooth taste throughout. Gut Health benefit: Rich is soluble fiber to support gut motility and stool regularity. Provides prebiotic fuel for beneficial gut bacteria. Potassium supports electrolytes and nervous system function.
- 2 Large eggs or flax eggs Eggs: High quality protein for blood sugar stability, rich in choline which is critical for gut lining integrity and brain health, contains vitamins A,D, E for hormone and immune support. Flax eggs:High in soluble fiber, provides lignans for estrogen metabolism and support anti-inflammatory pathways
- 1/4 C Coconut oil or avocado oil *make sure the oil you choose has no taste some avocado oils do and are not meant for baking and others do not. Contains MCTs for metabolic support, naturally antimicrobial.
- 1 tsp Pure vanilla extract Contains polyphenols with antioxidant activity
Dry Ingredients
- 1 1/2 C Oat flour, gluten free Provides beta-glucan fiber which feeds beneficial gut bacteria, supports blood sugar stability and sustained energy, naturally rich in magnesium for nervous system.
- 1/2 C Almond flour (or more oat flour if allergic to almonds) High in Vitamin E, supporting skin, immune and antioxidant defenses, provides healthy fats that slow glucose absorption making the muffin lower in glycemic index (no blood sugar spike)
- 1 tsp Baking soda
- 1 tsp Ground cinnamon Helps lower post-meal blood sugar spikes, supports insulin sensitivity, rich in antioxidants, can help reduce bloating and gas
- 1/4 tsp Salt Supports hydration, adrenal function and nerve signaling, Essential for stomach acid production and proper digestion
Optional toppings
- 1/4 C Dairy free chocolate chips, I used Enjoy Life brand Provide polyphenols that support microbial diversity, helps support dopamine and serotonin signaling
Instructions
- Preheat oven to 350F. Line a muffin pan with parchment paper cups
- In one mixing bowl combine all the wet ingredients. Smash the bananas first then add the rest OR if using a blender add everything to the blender and blend until smooth
- In the second mixing bowl add all the dry ingredients and mix until incorporated
- Pour the wet ingredients into the dry. Mix well until full combined
- Pour about 1/4 of the batter into each muffin cup
- Optional: Sprinkle chocolate chips on top
- Bake for 20-24 minutes (if using all out flour baking time will be closer to 20-22 minutes)
Notes
Each muffin have 5g of protein and 4g of fiber
