These Healthy Peanut Butter Banana Muffins are naturally sweetened with maple syrup, and packed full of healthy ingredients you can feel good about. They make a perfect after workout snack, make ahead breakfast or a snack for kids and toddlers!
Now that my one year old has entered the picky eating phase, I am constantly looking for ways to sneak healthy foods into his diet. I started making my baby these Healthy Peanut Butter Banana Muffins a few months ago and he loves them! And I will admit, I have a hard time resisting them too. I have been known to eat one of these healthy muffins as a post workout snack more than once!
A healthy muffin recipe
I wanted to make a nutrition packed banana muffin for my toddler, but I also wanted it to taste good! I reduced the sugar as much as possible with these Peanut Butter Banana Muffins. There is 1/4 cup of maple syrup in these muffins, which equals 1 teaspoon of maple syrup per muffin. I also decided to use full fat plain greek yogurt and milk in these. Since I am primarily feeding these banana muffins to my young toddler I tried to pack as many healthy calories in there as possible. You can use lowfat or fat free dairy if you prefer.
Normally when cooking baby led weaning recipes I try to leave out the salt, but with these the tiny 1/4 teaspoon makes a huge difference taste wise. If you are making these Peanut Butter Banana Muffins for a baby under 12 months, you might want to leave the salt out. But since adults can eat these muffins too, I decided to use the small amount of salt to make them taste better.
What makes this Peanut Butter Banana Muffin Healthy?
I made these whole wheat muffins using white whole wheat flour. White whole wheat flour has the same nutritional content as whole wheat flour but is milder tasting and paler in color. So this muffin still has the nutritional benefits of whole wheat, but the taste may be preferable to something made with regular whole wheat flour especially for kids.
Because these banana muffins have peanut butter, they are higher in protein.
These muffins have no processed sugar and only 1/4 cup of maple syrup. I have made these without any maple syrup but they don’t taste great without it. As written, this recipe only has 1 teaspoon of maple syrup per muffin.
How many calories does a Peanut Butter Banana Muffin have?
These Healthy Peanut Butter Banana Muffins have 187 calories, 6 grams of fat, 7 grams of protein, 25 grams of carbs and 3 grams of fiber per muffin.
Are these muffins freezer friendly?
Yes! Peanut Butter Banana Muffins freeze wonderfully. I love that I can make these muffins ahead of time, then individually wrap and freeze them. They also make great healthy snacks or breakfasts on the go for adults!
More toddler and baby meal ideas
Sweet Potato Kale and Black Bean Patties
Healthy Peanut Butter Banana Muffins
- 2 ripe large bananas mashed
- ¼ cup pure maple syrup
- 1/2 cup whole milk Plain Greek Yogurt
- 1 large egg
- 1/2 cup whole milk
- 1/2 cup creamy peanut butter
- 2 teaspoons vanilla extract
- 1 ¾ cups white whole wheat flour
- 1 teaspoon ground cinnamon
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- Preheat oven to 425°F degrees. Line a 12-count muffin pan with muffin liners or spray with nonstick spray. Set aside.
- In a medium bowl, mix the mashed bananas, maple syrup, yogurt, egg, milk, peanut butter and vanilla together until smooth..
- In a large bowl, whisk together the flour, cinnamon, baking soda, baking powder, salt. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix the batter or you will have tough muffins.
- Evenly distribute the batter between the muffin cups. (I use an ice cream scoop for easy portioning). Bake for 5 minutes at 425°F degrees. Keeping the muffins in the oven, reduce the oven temperature to 350°F and continue to bake for another 12 minutes or until a toothpick inserted in the center comes out clean.
Recipe adapted from Sally’s Baking Addiction
Been reading the comments and have seen people use almond flour with mixed results. I need to make these gluten free due to celiacs and was wondering if anyone recently has done that, what flour was used, and if there was a difference in the amount of flour. I would enjoy a low sugar healthier muffin!! Thank you!!
We have made these at least 10 times already. This recipe is awesome! I ran out of eggs last time I made it and replaced the egg with 1/4 cup applesauce and it was just as amazing. We also sprinkle chocolate chips on top and the toddler LOVES them and asks for them all the time. Best recipe ever!
So happy you love them!
They taste great but they wont cook through and need to eat them with a fork. I am NOT a very good baker but I followed directions completely and have no idea what i did wrong. Help!
I made these, but I substituted 3/4 cups of whole-wheat flour for rolled oats, I also used natural crunchy PB, and I realized I had no cinnamon so I used nutmeg. Oh and I added 2 TBS of milled flax seed. all in all they were good. I did mini muffins, I put the oven on 400 to preheat, then turned it down to 350 (like she said) when i put them in, and baked them for 12 mins.
toddler approved, she ate 2 immediately, and cried for more! Success.
So glad she liked them!
Added chocolate chips & they were a hit! Will make again!!
So glad you love them!
I made these for my family yesterday morning and everyone loved it! My family had eaten all of them by the time I went for seconds! I’m going to make them again today or tomorrow, and was wondering if I made a double batch if I could freeze some of the batter. These are definitely a new family favorite. Thank you!
Hi Sonya – I have never frozen the batter, but I usually freeze the muffins after baking for quick snacks. Just allow them to cool completely, wrap and freeze. They can be reheated in the microwave or defrosted at room temperature. SO glad you love them!
Listen, these are not very good. Y’all so wrapped up in anything low cal or high protein that this muffin tastes good to you?? it doesn’t even taste like anything. I give 2 stars because I guess they weren’t horrendously dry?? They do look like the picture?? But they just don’t taste good lol. If you’re looking for a healthier muffin recipe, keep looking, there is much better out there, coming from someone who spends every free moment baking.
Hi “Anon” – sorry you didn’t like them! But as you can see from the reviews, lots of people love them. Three years later and my kids still devour these. These were really made for toddlers so they are very low sugar. But if you prefer a sweeter muffin, you can add more maple syrup or sugar.
Have to respectfully disagree. They’re my family’s favorite muffin! Not dry at all.
You might have to work to train your taste buds to enjoy lower sugar baked goods, if you reduce your overall processed sugar intake-you will
be amazed at how sweet a little maple syrup tastes, like in this recipe!
So glad to hear you love them Emily!
I really love the smell and taste, but my muffins wouldn’t cook through the middle? Too soft… not sure if it’s the almond flour? Kept trying to put back in the oven but they sunk in the middle and a bit mushy in the middle. Will have to try again with wheat flour :/
Hi Valerie – I haven’t tested these with almond flour so I can’t really make suggestions there. These were tested with wheat flour.
I just tried this recipe, amazing! I love it because it is not too sweet. Muffins traditionally made were not meant to be like a cupcake (which is typically how they are made nowadays). There is obviously a subtle sweetness. I also subbed 1/4 cup of flour for an equal amount of protein powder and I used honey instead of maple syrup, because that is what I had on hand. Other than that! I did it the exact same way and they are amazing! I will maybe add dark chocolate chips next time to see how that goes! Thank you for saving me from wasting two perfectly good bananas!!! You are a lifesaver!
I’m so glad you loved them!
Definitely a hit! Incredibly soft and fluffy, and not overly sweet at all! The amount of banana flavor to nut butter (I used almond) is perfect; a nice hint of both. To be honest, I can barley tell they were “healthy”!
I’m so happy you loved them!
I had three bananas that needed to be muffins or trash, and I was browsing my pinterest board and found this recipe! I decided to give it a shot. I did use three bananas, whole wheat flour, sunflower butter, vanilla yogurt and unsweetened vanilla almond milk. It’s definitely not a sweet muffin, you’ll need to add sugar or another sweetener for a more defined taste, BUT my three year old is devouring this straight out of the oven and we are not a super crunchy family by any means! (Read: we don’t do whole foods, they’ve never eaten sunflower butter, I’m slowly switching them to better foods.) This is being printed and put in my recipe album tonight! Thanks for the great recipe!
Hi Heather, I am so happy your child loves them! They are a favorite in our house too.
Shadaja Burke says
My toddler loves them took a nap with it in his hand !!
Oh yay! That is so cute!
Hello, did you use natural peanut butter or regular peanut butter?
Hi, I use natural peanut butter.
I love these. I omitted the Maple syrup and added in another banana. I had to add a little more milk for the right consistency. They turned out being 150 calories and added some SF chocolate chips on top
Very nice muffins. Even better with chocolate chips!
Me, my husband, my 3 and 1 year old loved these! I used oat milk, 1/4 white sugar (instead of maple syrup), whole wheat flour, and added mini chocolate chips and they’re yummy!!
So happy you loved them!
Made these and everyone loved them. Thank u for your recipe.
So amazing!! The whole family loves these. So so good.
I made these yesterday because I needed to use up some bananas and Greek yogurt and thankfully found your recipe.
They are so light and fluffy. Perfect!!!
Thanks so much!
UH-mazing! I used 3 small/medium bananas. Whole wheat pastry flour. Everything else the same. ( generous on the pb). My sons and I love these. Thank you.
How many minutes to bake if using a mini muffin cups?
I substituted sun butter for the peanut butter so that I can pack for nut-free daycare. My 18-month old loves them this way and with the recipe as written. Thank you!
Yay, so glad they love the muffins. That’s a great tip about he sun butter !
These muffins came out beautifully. So light and fluffy. And I can clearly taste the peanut butter and banana. And an added plus, my kids love them. I’ll be holding on to this recipe.
So glad you loved them!
I’ve made these a bazillion times! Usually in double batches and I freeze them so I can send them for breakfast with my daughter to daycare. I was wondering…can this be made into a loaf? I was assuming the amount of baking time would change, but wasn’t sure about any other needed adjustments.
Hi Kelly – I think a few people have made it into a loaf. I believe the baking time will change a bit, it may take longer to fully bake in the center. I haven’t tested it so I can’t give you a foolproof recipe but I would try it at 375 for 45-60 minutes. Just keep an eye on it to make sure the outside isn’t burning before the inside is fully baked. I’m so glad you love the muffins!
I made them gluten and dairy free and added sugar free chocolate chips. Took longer to bake but are delicious!
Hello Anna, did you just substitute a dairy free yogurt and milk? Or omit thr yogurt entirely? I was hoping to make a dairy free version as well.
Hi Mary – I have made these dairy free recently and what I do is replace the yogurt with dairy free milk and then add a teaspoon of vinegar.
Hi! Do you have any recommendations to make these without the egg (kiddo has an egg allergy) thanks!
Hi – I have made them with a flax egg. I found them slightly more dry, but the recipe still works.
You can sub in applesauce for eggs. I believe I read online that a 1/4 cup (approx. 65g) is equal to one egg. Good luck.
Can I use regular whole wheat flour?
Hi, yes that works!
Just made these for the first time. I thought they were ok. I could not taste the peanut butter and barely tasted banana so I think I would want to add more. I also thought the flavor was a bit bland, I was tasting more of the flour mixture then the other ingredients. I know this is a healthy version but I actually thought I forgot an ingredient because the flavor was just not there. I would add something else to add a hint of sweetness to the recipe. They baked perfectly.
Hi, you can use another 1/4 cup of maple syrup or brown sugar if you prefer them sweeter.
These were absolutely amazing. I did make a few substitutions. I used almond butter instead of peanut butter, almond flour instead of whole wheat flour, almond milk instead of whole milk, honey instead of maple syrup, and vanilla almond yogurt instead of Greek yogurt. Best muffins EVER.
I’m so happy you loved them!
This sounds great, did you use the same measurenents?
Same measurements ☺️
I Didn’t have maple syrup at home but had honey so I substituted equal amount. They turned out delicious.
So glad you loved it!
I tried the sub’s mentioned in the comment section – almond flour, coconut milk for yogurt, and almond milk and they came out flat and would barley cook through and turned out mushy. What did I do wrong? My house smells amazing though.
Hi Janine – I haven’t tried any of those substitutes, but I am guessing the almond flour was the culprit. It tends to behave differently than regular flour and will make baked goods heavier and more dense. As you mentioned, some readers have made changes to the recipe, but I’m not sure if anyone changed all of those ingredients. When making changes to baking recipes, there is always a risk of throwing things off since baking is a bit of a science. I would try again using a regular flour. I used a white wheat flour here, but all purpose or regular whole wheat will work also.
I’d like to avoid honey. What changes should I make with the rest of the ingredients? Maybe add one more banana?
Hi Victoria – the recipe actually calls for maple syrup. You could also use brown sugar. I have made it without any sweetener and found the muffins very bland. I am not sure if adding another banana would work, it might make the muffins too wet.
I like making muffins for the grand boys that are not very sweet and these were perfect. I made these twice and they were delicious. Thanks for the great recipe.
So glad you loved them!
What is that peanut butter spread that you have on the muffins in the photo? Is it just peanut butter, or something else?
It’s just peanut butter. It is my homemade peanut butter recipe: https://www.foxandbriar.com/best-easiest-homemade-peanut-butter/
I made these and shared w/ my parents. They really liked them! I substituted unsweetened vanilla almond milk and I don’t think that had any affect on the taste of the muffins. I might add more peanut butter next time, and these are also begging for chocolate chips if you want to splurge. Great recipe!
I’m so glad you loved them! They would be great with chocolate chips 🙂
Carmen D Meyer says
Haven’t tried yet but I was going to use Almond Flour. Will that work?
Hi Carmen – I haven’t tried it so I can’t be sure! Let us know how it works!
I used almond flour and it worked well! I also substituted coconut milk for yogurt and almond butter for peanut butter. These are super moist and so yummy! I think almond butter has a more subtle flavor, so you won’t taste it as much as you would peanut butter. If you want to taste it more you might have to alter the recipe slightly.
Hi Robin – I’m so glad to hear that, thanks for sharing your substitutions so other people know it works! I agree about the almond butter, I sometimes make them with almond butter and it is more subtle.
Lori Y. says
I just made these muffins for the first time and they are delicious! I used fat free milk and regular all purpose flour because the muffins were a last-minute decision and that’s what I had on hand. I would like to try making them again with the white whole wheat flour. I’ll stick with the fat free milk because it worked. The muffins are light and fluffy and moist without being dense. My picky 5-year old loved them. I’m happy that they have some protein in them for her and not a bunch of sugar. Oh, and I used almond butter (peanut allergy) I place of the PB. Thanks so much for this recipe. It’s a keeper!
So glad you loved them Lori!
Laci Weaver says
I made these this morning with my one- and three-year-old in mind, and I couldn’t stop eating them! A lot of healthier muffin recipes I have tried have been okay, but left me with a very dense, chewier type muffin… I missed the light and fluffy texture of my much less healthy white flour muffins! But these… I was so surprised at how light and fluffy they turned out! My new favorite healthy muffin recipe… so good that I don’t miss the unhealthy versions! Thank you so much for giving me a wonderful healthy muffin to add to my recipe collection! Oh, and I also subbed sour cream for yogurt because that’s all I had on hand, and it turned out excellent!
Yay! So happy to hear you loved them!
These sound delicious! Do you have to use whole milk? I typically only have 1% on hand.
Hi Alison – I have only used whole milk, but I think 1% would be just fine.
Mrs. Ruth says
Very yummy! Even my 2 year old likes them. They turned out great, even though I forgot to add the milk to them. I had it out with the ingredients and everything and still forgot it.
But they still turned out perfect! Light and fluffy. Perfect snack.
I’m so happy you loved them!!
Hi what could I substitute for Greek yogurt
Any kind of yogurt would probably work, although flavored/sweetened will change the flavor of the muffins. You could also use sour cream.
I substitute with soy milk and soy yogurt every time I make these due to some lactose intolerance and both my husband and I love them!
It probably makes the muffin a little sweeter since both soy milk and yogurt are noticeably sweeter than regular milk and Greek yogurt. But they’re delicious this way!
Yay! Thanks for letting us know!
Bonnie T says
These are delish just took out of oven and my husband already ate one and loved it. They are soft and flaky and taste like a peanut butter and Mbabane sandwich . Followed the recipe but added some mini chocolate chips which added a bit more sweetness.
I’m so happy you loved them Bonnie!
I tripled the recipe (because I had 6 bananas to get rid of) and it turned out great! Thank you so much for sharing!!! Thanks for tip to not over combine ingredients m. I have a habit to over-stir.
Wonderful, so glad you loved it Mariah!
hi! i want to try out these muffins but i only have whole wheat flour – could i use that instead of white whole wheat and would it be the same amount?
Hi Nina – Yes, that will work!
Love love love this. Easy to make, soft, all gone quickly.😜
So glad you love them!
Just made these muffins! They are so soft and fluffy. Taste really good as well. I made them for my toddler with mini muffin pans. The batter generated 48 mini muffins. I’ll definitely make this again! Thank you for the delicious recipe!
So glad you loved them!
Did you change the cooking temp or time with the mini muffins?
Emma thomas says
I’d love to make these as they look gorgeous!
In the UK, can you suggest what size cup I need to use.
Or suggest weight/fluid Oz for ingredients.
I’m never clear how big a ‘cup’ is.
I’m only fluent in grams.
Sorry to be a pest!!
Hi Emma – I haven’t done the calculations myself, but here is an easy chart to help with conversions! https://www.allrecipes.com/article/cup-to-gram-conversions/ Hope that helps!
Claudia S Franco says
Tasty and healthy muffins
So glad you liked them Claudia!
I absolutely love these muffins! I make them at the begining of each week and use them for grab and go snacks. Delicious! What do you wrap them with to freeze? Thanks!
Hi Jess – I’m so glad you love them! I individually wrap them in plastic wrap after they have cooled – I use the press and seal kind. Then I put them all in a freezer bag. I have also skipped the plastic wrap and just put them all in a freezer bag, but they do get some ice crystals on them if I freeze them that way.
Made minis and they were great! The batter was a little sticky and stuck to the wrapper, but overall they were very yummy! 😋
So glad you loved them Chelsea! I use parchment paper wrappers and nothing ever sticks to them, definitely worth checking them out!
Hi Megan! This recipe looks AMAZING! I was wondering if it would be OK to just leave out the maple syrup? Im looking things to make that would be diabetic friendly.
Hi Gillian – so I did try it once without the maple syrup and I thought they were pretty bland. I found that 1/4 cup of maple syrup was the absolute lowest I could go and have them still taste pretty good. That being said, if you don’t eat very many sweet things, the taste might be OK for you. The recipe will still work, I just can’t promise that it will taste great. You might want to use an extra banana or some applesauce to help add back a little sweetness? Although I haven’t tried that, so I can’t be sure about how they would turn out. Let me know if you give it a try!
I just love these tasty muffins. My daughter and I enjoy making them together, but really love eating them more! They are great because they are delicious, but also guilt free! Get on and make them, you won’t regret it.
So happy you love them Annie!
Kelly Dickson says
Light, fluffy and yummy! Also easy and quick to make. I was worried they would be dense but no. I used crunchy peanut butter, which was nice, and all purpose flour as that’s what I had. Next time I think I will try a quarter or half cup of whole wheat flour.
I’m so happy to hear that you loved them!
I loved making these muffins! Very delicious. If I wanted to make them sweeter, would 1/4 cup Splenda work okay with the recipe?
Hi, I haven’t tried it so I can’t be sure. I think it would work though!
Sandy t says
Hi! Is there a substitute if I don’t have plain yogurt??
I think sour cream would be the best substitute. But I have also had readers use applesauce, although I’m not sure how that would turn out as I haven’t tried it myself.
Really moist. I used almond flour because I am a ceoliac. Topped with shredded coconut and coconut sugar for crunch. Delicious. Thanks
So happy you loved it! That topping sounds great. I’m glad to know it works with almond flour.
Did you use the same amount of almond flour?
It’s a good thing I added chocolate chips. I could not taste the peanut butter, nor the bananas. The cinnamon overwhelmed both.
What can I use if I don’t have maple syrup??
Hi Emily, you can use honey or brown sugar.
So glad you loved them!
Tara Fraser says
Is there something I can swap for the Greek yogurt?
Hi Tara – regular yogurt or sour cream would probably work, but I haven’t tried it so can’t be sure.
Do you think I could make these with all purpose flour? And if so would it be the same amount?
Hi Stacey – yes, you can and it would be the same amount.
Anyone tried as a quick bread/in a bread loaf pan? Wonder about temp/timing. Thanks!
I made these as a mini muffin and did the initial hot burst for 3m30s and then baked for another 6 minutes and they came out perfectly. I did find them not at all sweet which is fine but my older child will want them a bit sweeter. Otherwise super fluffy and lovely, just might add a bit more maple syrup and maybe a bit more cinnamon bc we love cinnamon.
Hi Sydney – so glad you liked them! You can definitley add more maple syrup – one version I made had 1/2 cup, I just reduced it as low as possible for babies. I think they would also be great with chocolate chips!
Has anyone tried making these with gluten free flour?
Hi Kristin – I haven’t tried it so I can’t be sure! An AP gluten free cup for cup flour might work!
I just doubled the recipe and put them in the oven! They smell amazing! Can’t wait to try them!
So glad you to hear that! Hope you loved them!
Do you know the measurements if I want to make these lactation friendly? The oatmeal, flaxseed meal and brewers yeast?
Hi Michele – I haven’t tried it, but I think you could swap out some of the flour for blended oats (oat flour) and flaxseed meal, and then just add the brewers yeast in addition to the other ingredients. Great idea!