Body and Soul Health Muffins
Start your day with the nourishing goodness of Body and Soul Health Muffins, a wholesome and delicious breakfast or snack option that perfectly balances nutritious ingredients with comforting flavors. Made with whole wheat flour, rolled oats, and naturally sweetened with ripe bananas and a touch of honey or maple syrup, these muffins are packed with fiber and heart-healthy nutrients. The warm hint of cinnamon and optional mix-ins like chopped nuts or dark chocolate chips add a delightful texture and flavor. Easy to prepare in just 35 minutes, these muffins are dairy-free and perfect for meal prep or on-the-go energy. Enjoy them fresh or freeze for a healthy treat anytime!
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Recipe Information
Ingredients
- 1.5 cups Whole wheat flour
- 0.5 cups Rolled oats
- 1 tablespoon Baking powder
- 0.5 teaspoons Baking soda
- 1 teaspoons Cinnamon
- 0.25 teaspoons Sea salt
- 2 large Bananas, ripe and mashed
- 0.5 cups Unsweetened applesauce
- 0.25 cups Honey or maple syrup
- 1 large Egg
- 1 teaspoons Vanilla extract
- 0.25 cups Coconut oil, melted and cooled
- 0.25 cups Chopped nuts (e.g., walnuts or almonds)
- 0.25 cups Dark chocolate chips or raisins (optional)
Instructions
Preheat your oven to 350°F (175°C) and line a 12-count muffin tin with paper liners or lightly grease the tin with cooking spray.
In a large mixing bowl, whisk together the whole wheat flour, rolled oats, baking powder, baking soda, cinnamon, and sea salt. Set this dry mixture aside.
In a separate mixing bowl, mash the ripe bananas until smooth. Add in the applesauce, honey (or maple syrup), egg, vanilla extract, and melted coconut oil. Stir until all the wet ingredients are well combined.
Gradually fold the wet ingredients into the dry ingredients, mixing gently until just combined. Be careful not to overmix, as this can make the muffins dense.
If using, gently fold in the chopped nuts and dark chocolate chips or raisins for added texture and flavor.
Evenly divide the batter among the prepared muffin tin, filling each cup about two-thirds full.
Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Remove the muffins from the oven and let them cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.
Store the muffins in an airtight container at room temperature for up to 3 days, or refrigerate them for up to a week. They can also be frozen for longer storage.
Nutrition Facts
Calories |
190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 5.3 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 234 mg | 10% | |
| Total Carbohydrate | 26.7 g | 10% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 9.7 g | ||
| Protein | 4.1 g | 8% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 17 mg | 1% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 200 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
