Banana Nut Med Muffins

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These healthy muffins are great for either breakfast or a snack. There is no added sugar, but the healthy fats from the nuts will keep you satiated for hours. The sweetness comes from overripe bananas, which also provide fiber and potassium to help your body carry out natural processes. The apples in this recipe could be substituted for pears, and the nuts are interchangeable, so do not be afraid to use what you have or try out different combinations to see which you like best! Grab one of these muffins as you are running out the door in the morning, put them in kids’ lunches, or munch on it to avoid the afternoon slump. The ingredients in this recipe will keep your body feeling great and your tastebuds will thank you.

This article was prepared by Alaina Walsh, Sampson County Extension Master Food Volunteer.

Serves 12        Serving Size: 1 muffin             Prep Time: 20 min      Cook Time: 20-25 min      Total Time: 45 minutes


  • 2 overripe bananas
  • 1 ½ cup chopped apples
  • 1 cup chopped nuts (walnuts, pecans, or almonds)
  • 2 eggs
  • 1 cup old fashioned oats (not quick cooking)
  • 1 teaspoon cinnamon (you can use Chinese 5 spice for a different flavor)
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt


  1. Preheat oven to 400° degrees.
  2. Line 12 muffin tins with muffin papers, spray with non-stick cooking spray.
  3. Mash bananas with a fork in a medium bowl.
  4. Add apples, nuts, and eggs to the bananas, mix well.
  5. In another bowl, mix dry ingredients.
  6. Add the banana mixture to the dry ingredients and mix until just combined.
  7. Spoon the muffin mixture into muffin cups.
  8. Bake for 20-25 minutes until the internal temperature of the muffin is 165° degrees.
  9. Place on a wire rack for cooling.
  10. Once cool, store in the refrigerator for 4-7 days.

Nutrition Information per Serving:

  • Serving Size: 1 muffin
  • Vegetables: 0 cups
  • Fruits: ¼ cup
  • Calories: 130 calories
  • Carbohydrates: 13 grams
  • Fiber:  2 grams
  • Protein: 4 grams
  • Fat: 8 grams
  • Sodium: 294 mg

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