Healthy Gluten Free Banana Muffins (No Sugar, Egg-Free)
Healthy gluten-free banana muffins with no added sugar. Soft, moist and egg-free, made with natural flours and ripe bananas.
Ingredients
- 2 bananas very ripe (175g without skin)
- 75 ml (3oz / ⅓ cup) olive oil (sunflower or other neutral oil)
- 175 ml (6 fl oz/ ¾ cup) milk plant-based (or dairy)
- 100 g (3.5oz /¾ cup) rice flour
- 100 g (3.5oz/ ¾ cup) buckwheat flour or oats (see notes)
- 2 teaspoon baking powder
- ½ teaspoon bicarbonate of soda baking soda
- 100 g (3.5oz/ ¾ cup) golden raisins
- 1 teaspoon mixed spice
Chia 'Egg'
- 1 tablespoon chia seeds (see Notes)
- 3 tablespoon water
Instructions
Chia 'Egg'
- First prepare the 'egg' mixture to bind. Finely grind the chia seeds in a food processor or spice grinder. Add 3 tablespoon of water and leave to soak for about 10 minutes until it's a spoonable gel to bind well the muffin batter. (The same applies for ground flax seeds, although the consistency is more liquid.)
Banana Muffins
- Preheat the oven to 200°C/400°F (180°C fan/Gas 6). Either grease a muffin tin (no need if non-stick) or line with 9 paper cases or parchment (makes 9 large muffins or 12 smaller).
- In a large bowl, mash the bananas and stir in the oil, milk and whisk in the chia or flax 'egg' mix until just combined. Gradually add the rest of the dry ingredients: rice flour, buckwheat or oats, baking powder, soda, raisins and spice until well mixed together.
- Spoon the mixture into the paper cases or parchment in the muffin tin to about ¾ of the way up. Bake in the oven for 15-20 minutes or until golden and a skewer inserted comes out clean.
- Leave to cool for 5-10 minutes before taking the muffins out of the tin.
Notes
Storage: the muffins keep in an airtight container for up to 3 days and freeze well.
Chia or Flax Seed 'Egg' (vegan): either seeds used replace the consistency of an egg and should be ground rather than whole to bind the batter well. With chia mixed with water for 10-15 minutes, the result is a thick gel like substance. I find chia seeds give a lighter crumb for muffins, while flax is darker, and slightly more dense for cakes and puddings.
Is baking powder gluten-free? Bicarbonate of soda is naturally gluten-free. Baking powder usually is too, but because it contains added starch, some brands are certified gluten-free for extra reassurance — especially for coeliacs.
Nut-free: This recipe is naturally nut-free when made with buckwheat (or porridge oats) and rice flour. If you don’t need to avoid nuts, chestnut flour works beautifully and gives a slightly sweeter flavour and soft crumb — but it is not suitable for nut-free diets.
Sugar-free: This recipe has no added sugar, as ripe bananas and raisins add natural sweetness.
Calories: 230 kcal per large muffin (9 muffins); 170 kcal each if making 12 smaller muffins.
Allergy note: This recipe is designed to be adaptable for different dietary needs, but always check ingredient labels and cross-contamination warnings if cooking for someone with food allergies or intolerances.
Nutrition
Calories: 225kcal
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