Maple Banana Nut Muffins

If you’re a fan of having a grab-and-go snack or breakfast on hand, then this muffin recipe is for you. It’s a slight spin on classic banana bread and it’s delicious fresh, warmed up, with drizzled peanut butter or thawed from frozen. Did you know you can store muffins in the freezer for up to three months? This is handy for multiple reasons but especially if you’re like me and expecting a newborn.

How-To Freeze Muffins

First, make sure your muffins are completely cooled down. Then, wrap each one individually in foil or freezer wrap and place them in a freezer bag. Be sure to label and date your bag. I keep them in the door of the freezer because it’s easy for them to get shoved to the back. When you want to eat them, they can thaw in the fridge or on the counter, or be microwaved on high for about thirty seconds.

To throw this out there, a lot of muffins that are store or coffee shop bought tend to be high in added sugar and low in fiber. These muffins, while they’re not high fiber, are made with whole wheat flour which helps provider more fiber and nutrients. You could also throw in two tablespoons of chia seeds or whole milled flax meal for even more fiber. Read more about flax meal here.

Without further ado, here is the recipe below!

Maple Banana Nut Muffins

Course Breakfast, Snack
Keyword banana, muffin


  • 3 frozen or very ripe bananas
  • 1 & 1/2 cups whole wheat flour
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1/4 cup oil (I used canola)
  • 1/2 cup maple syrup
  • 2 eggs
  • 1 tsp vanilla extract
  • 1/2 cup chopped pecans or any nut (or leave out)
  • baking spray


  1. Preheat oven to 400 degrees

  2. Mix all dry ingredients in one medium bowl

  3. Mash bananas and wet ingredients in a separate bowl. If the bananas are frozen, microwave them for 1-2 minutes.

  4. Mix the wet ingredients into the dry and fold in until the mixture is just blended.

  5. Fold in the nuts

  6. Spray a muffin tin with cooking spray and fill 3/4 full to full.

  7. Once you place them in the oven, turn the temperature down to 350 degrees and bake for 20-25 minutes.

  8. Enjoy warm, freeze and thaw for later, or smear some warm peanut butter on top.

The pecans are optional so don’t feel obligated to throw them in. I think they’re a softer nut and I prefer them to walnuts taste-wise, so that’s why I’ve added them in.


Are you a muffin fan? Or are you trying to stock your freezer with healthy grab-and-go options? You could also try my Pumpkin Banana Muffins as well. If you try these, be sure to take a photo and tag me on Instagram @the_Beer_Dietitian or comment below 

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