Flourless Peanut Butter Banana Muffins

There are muffins that are just muffins… and then there are muffins like these: soft, moist, peanut buttery, banana-packed little miracles that feel like a treat but are secretly super wholesome. These Flourless Peanut Butter Banana Muffins are made without any flour, oil, or refined sugar—and somehow still taste like dessert.

They’re the kind of muffin that comes together in a blender or a single bowl, bakes up golden and perfect in under 20 minutes, and makes your kitchen smell like a warm hug. The texture? Light but satisfying. The flavor? A peanut-banana combo that’s just meant to be.

I originally made these out of desperation during a “we have no flour left” moment, and they’ve been on repeat ever since. They’re gluten-free, naturally sweetened with ripe bananas and a touch of honey or maple syrup, and packed with protein from the peanut butter and eggs. Perfect for breakfast, a post-workout snack, lunchbox treat, or honestly—dessert with a drizzle of melted chocolate.

You can dress them up with chocolate chips, chopped nuts, or even a swirl of jam. Or keep them plain and simple. They’re freezer-friendly, kid-approved, and made with 7-ish ingredients you probably already have.

If you’ve got bananas on the counter and a jar of peanut butter in the pantry, you’re 30 minutes away from your new favorite muffin.

Why You’ll Love This Recipe

Here’s why you’re going to want to keep this recipe on repeat:

• Naturally gluten-free. No flour, no fuss—just oats, peanut butter, and banana goodness.
• One-bowl wonder. Toss everything in a bowl (or blender) and mix. Done.
• Wholesome but still feel like a treat. Sweetened naturally with bananas and honey or maple syrup, but still light and fluffy.
• Perfect texture. Moist and tender with a little bit of chew from the oats.
• Freezer-friendly. Make a batch, freeze them, and grab one whenever you need a quick snack or breakfast.
• Customizable. Add chocolate chips, chia seeds, chopped nuts, cinnamon, or swirl in some Nutella or jam.
• Kid-tested, adult-approved. Sweet enough for little ones, satisfying enough for grown-ups.

And can we talk about how convenient these are? No need to soften butter, no fancy ingredients, and cleanup is minimal. They’re also great for using up those overripe bananas sitting on your counter right now. (We all have them. It’s okay.)

Whether you’re gluten-free or just looking for a healthy-ish muffin to have with your morning coffee, these flourless peanut butter banana muffins are going to become your new go-to. Trust me—you’re going to want to double the batch.

Prep Time, Servings & Nutrition

• Total Time: 25–30 minutes
• Prep Time: 10 minutes
• Cook Time: 15–18 minutes
• Servings: 12 muffins
• Calories per muffin: 180
• Protein: 6g | Carbs: 15g | Fat: 11g | Fiber: 2g | Sugar: 8g

Ingredients

You only need a handful of everyday ingredients for these soft, fluffy muffins:

Base Ingredients:

• 2 large ripe bananas (about 1 cup mashed)
• 2 large eggs
• 1 cup creamy natural peanut butter (unsweetened, unsalted)
• 1/4 cup honey or maple syrup
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/2 tsp cinnamon (optional but highly recommended)
• 1/2 tsp vanilla extract

Optional Add-Ins:

• 1/3 cup chocolate chips or chopped dark chocolate
• 2 tbsp chopped nuts (walnuts or pecans)
• 1 tbsp chia or flax seeds
• 1/4 cup rolled oats for texture
• Swirl of jam or Nutella (spooned on top before baking)

Ingredient Notes:

• Peanut butter: Use natural, drippy peanut butter (just peanuts + salt). Avoid thick, processed PBs for best results.
• Bananas: The riper, the better. Lots of brown spots = sweet, moist muffins.
• Sweetener: Honey or maple syrup both work. Want them less sweet? Use 2 tbsp instead of 1/4 cup.

Step-by-Step Instructions

Here’s exactly how to make these muffins—no mixer, no mess, just easy deliciousness.

1. Preheat and Prep (2 minutes)

• Preheat your oven to 350°F (175°C).
• Line a standard 12-cup muffin pan with paper liners or grease with nonstick spray.

Paper liners make cleanup easy, but if you want crispy edges, go with a greased pan.

2. Mash the Bananas (2 minutes)

• In a large mixing bowl, mash 2 ripe bananas until smooth. You can use a fork or potato masher.

Banana tip: The darker the peel, the sweeter the flavor. You want very ripe bananas for maximum flavor and moisture.

3. Mix Wet Ingredients

• To the mashed bananas, add:
  • 2 eggs
  • 1 cup natural peanut butter
  • 1/4 cup honey or maple syrup
  • 1/2 tsp vanilla
• Whisk everything together until smooth and fully combined.

Shortcut: You can blend everything in a food processor or high-speed blender for an ultra-smooth batter.

4. Add Dry Ingredients

• Stir in:
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 tsp cinnamon (optional)

No flour needed! The peanut butter and eggs do all the heavy lifting here to give you structure and rise.

5. Fold in Add-Ins

Optional but highly recommended!

• Add in chocolate chips, nuts, or a handful of oats for extra texture.
• If using chia or flax seeds, toss those in now too.

🍫 Chocolate tip: Save a few chips to sprinkle on top before baking. It makes them look extra cute.

6. Fill Muffin Cups

• Use a cookie scoop or spoon to divide the batter evenly into the muffin cups.
• They should be almost full—these don’t rise a ton.

🌀 For a swirl effect: Add a teaspoon of jam or Nutella to the top of each muffin and use a toothpick to swirl it in.

7. Bake

• Bake for 15–18 minutes, or until the tops are set and a toothpick comes out clean (or with just a few moist crumbs).
• Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

They’ll be very soft right out of the oven—let them cool so they firm up!

How to Serve

These muffins are ready to grab and go, but here are a few delicious serving ideas:

• With coffee or tea for a cozy, protein-packed breakfast.
• Warmed up with a pat of butter or a drizzle of honey.
• With yogurt and fruit for a full breakfast spread.
• Topped with almond butter or a smear of more peanut butter (yes, double PB = ).
• For dessert—try warming them up and topping with a scoop of vanilla ice cream and a drizzle of chocolate sauce.

They’re also perfect for:

• Lunchboxes
• Afternoon snacks
• Meal prep—make a batch on Sunday and have breakfast ready all week!

Additional Tips

Here’s how to get perfect muffins every time:

1. Use ripe bananas.

The riper, the better—this adds natural sweetness and keeps the muffins moist without added sugar.

2. Don’t overmix.

Once the dry ingredients are in, stir gently. Overmixing can lead to dense muffins.

3. Use natural peanut butter.

Look for one with just peanuts (and maybe salt). The texture should be smooth and pourable. Thick, processed peanut butters don’t mix as well.

4. Let them cool fully.

They’ll be soft and delicate right out of the oven but firm up as they cool. Don’t rush it!

5. Freeze for later.

These muffins freeze like a dream. Let them cool completely, then wrap individually and freeze. Thaw at room temp or microwave for 20–30 seconds for a warm muffin on demand.

Bonus Tip: Want mini muffins? Use a mini muffin pan and reduce bake time to 10–12 minutes.

Recipe Variations

This is such a flexible recipe—here are a few ways to mix it up:

1. Chocolate Banana Muffins

• Add 2 tbsp unsweetened cocoa powder to the batter.
• Use dark chocolate chunks for a rich treat.

2. Nut-Free Version

• Use sunflower seed butter or almond butter instead of peanut butter.
• Make sure your subs are drippy, natural-style for best results.

3. Protein-Packed

• Add a scoop of unflavored or vanilla protein powder (reduce peanut butter by 2 tbsp).
• Add Greek yogurt for extra protein and creaminess.

4. Oatmeal Banana Muffins

• Stir in 1/4 cup rolled oats for a little texture.
• Sprinkle extra oats on top before baking.

5. Jam-Filled Muffins

• Add a teaspoon of jam or jelly to the center of each muffin before baking.
• Great with strawberry, raspberry, or fig jam!

Serving Suggestions

Want to turn these into more of a breakfast spread or snack box? Here’s how to serve them up:

Breakfast Plate:

• 1 or 2 muffins
• A scoop of Greek yogurt with honey
• Fresh berries or banana slices
• A sprinkle of chopped nuts or seeds

After-School Snack:

• Muffin + a glass of milk or oat milk
• Apple or pear slices
• Handful of popcorn or crackers

Dessert:

• Warmed muffin split and topped with:
  • Nutella or chocolate spread
  • Whipped cream and strawberries
  • A scoop of vanilla ice cream and caramel drizzle

Freezing and Storage

Storage:

• Keep muffins in an airtight container at room temp for up to 2 days.
• For longer freshness, store in the fridge for up to 5 days.
• Bring to room temp or microwave for 10–15 seconds before serving.

Freezing:

Yes, absolutely! These freeze beautifully.

• Cool completely, then wrap individually in plastic wrap or place in a freezer-safe bag.
• Freeze for up to 2 months.

To reheat:

• Microwave straight from the freezer for 30 seconds.
• Or let thaw at room temp for 1 hour.

Freezer tip: Freeze in batches so you can just grab what you need—breakfast on demand is chef’s kiss.

Special Equipment

No fancy gear needed! Here’s what helps:

• Standard muffin tin
• Paper liners or nonstick spray
• Mixing bowl + whisk or fork
• Cookie scoop (makes portioning easier and even)
• Cooling rack for perfect texture

Optional:

• Blender or food processor if you want to mix the batter ultra-smooth (but not necessary!).

FAQ

Q1: Can I use store-bought peanut butter like Skippy or Jif?
Yes, but the texture might be denser. Natural peanut butter (the drippy kind) gives the best results.

Q2: Can I make these without eggs?
Yes! Replace with 2 flax eggs (2 tbsp ground flax + 5 tbsp water). The texture will be slightly softer but still delicious.

Q3: Can I use almond butter or other nut butters?
Definitely! Almond butter, cashew butter, or sunflower seed butter all work. Just make sure they’re smooth and natural-style.

Q4: Can I leave out the sweetener?
Yes. If your bananas are really ripe, you can skip the honey/maple syrup or reduce it to 1–2 tbsp.

Q5: Are these muffins gluten-free?
Yes! No flour, no gluten—just be sure your oats (if using) are certified gluten-free.

Q6: Can I make mini muffins?
Totally. Use a mini muffin pan and bake for 10–12 minutes.

Q7: Can I turn this into banana bread instead?
Yes! Pour the batter into a greased 8×4 loaf pan and bake at 350°F for 35–40 minutes, or until a toothpick comes out clean.

Q8: Can I use frozen bananas?
Yes—just thaw them completely and drain off any excess liquid before mashing.

Q9: What if I don’t have baking soda?
Use an extra 1/2 tsp of baking powder instead. It won’t be exactly the same rise, but it works.

Q10: Can I make these in advance?
Absolutely. They’re perfect for meal prep—store in the fridge or freezer for easy grab-and-go snacks all week.

Conclusion

These Flourless Peanut Butter Banana Muffins are proof that simple, wholesome ingredients can make something truly delicious. With no flour, no oil, and no refined sugar, they still bake up soft, tender, and packed with flavor. Whether you’re starting your morning, packing school lunches, or just need a mid-afternoon snack, these muffins always deliver.

They’re quick to make, freezer-friendly, and endlessly customizable—make them your own with chocolate chips, nuts, oats, or a swirl of jam. However you do it, you’re getting a protein-packed, naturally sweet muffin that just feels good to eat.

If you make these, I’d love to hear how you liked them! Leave a comment, snap a photo, or tag me on Instagram. And don’t forget to double the batch… because they disappear fast.

Happy baking, friend!

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