Chickpea Banana Muffins (No Added Sugar)
There’s these amazing chickpea flour banana bread muffins I made a few years ago. They’re now one of the most consistent posts I get traffic from via search engines, and they’ve been turned into amazing cupcakes and gingerbread chickpea flour muffins, too. Despite their deliciousness and nutrient density, I was still a bit uneasy about the added sugar if they’d be a regular part of Cooper’s diet, so I set out to adapt them to be added sugar free. Now I present to you, Mommy & Me chickpea banana muffins!
Sugar Free Banana Muffins
These chickpea banana muffins have no added sugar for baby boy, who seriously will eat a full-sized one on his own despite the mini muffins this recipe makes [more below on why I limit my toddler’s sugar intake]. Still, I highly recommend that for the adult version, you pile in the chocolate chips like I do.
This recipe could be a great regular option for people with diabetes, too. The original version is pretty low in sugar and shouldn’t cause big blood sugar fluctuations in most people, but everyone is a bit different. As always, for adults, it’s important to ingest a mix of carbs, protein and fat at each meal and snack for proper blood sugar responses and satiety – and therefore better physical and mental health outcomes later. Note: snacks immediately preworkout and during exercise are best as mostly carbs.
Can Toddlers Have Added Sugar?
I’m not saying that as a parent you need to be paranoid about added sugar in your little one’s diets, or that a little bit of chocolate is going to derail their health. Cooper had one of these muffins the original way with maple syrup added, and has had bites of my sweetened almond milk yogurt a few times, too. But, before he’s one, I’d rather keep his more regular meals and snacks free of added sugars since taste preferences develop early in life; I want to ensure he continues to like a variety of tastes like cumin seasoned beans and bitter vegetables like broccoli rabe (seriously, his favorite vegetable). Plus, when it comes to chocolate, I keep pretty dark chocolate chips around, and I also don’t need any caffeine entering my little guy’s body. He hates taking naps longer than a half hour and only sleeps 9-10 hours a night as it is! So, these no added sugar chickpea banana muffins are perfect for both of us.
The thing that most makes these mommy (or daddy) and baby (or toddler) muffins is the size. There is a perfect amount of batter to make a dozen “adult size” and a dozen mini baby sized muffins. Number of muffins eaten is up to you and your little one’s appetites! I had one after dinner the other night with PB and this morning I had 2 of my egg muffins with 2 of these as breakfast.
Need more ideas? Check out 20+ muffin recipes for busy fit families.
Chickpea Banana Muffin Recipe Notes:
- I prefer Bob’s Red Mill for garbanzo bean (chickpea) flours over others I’ve tried. It’s relatively inexpensive at under $3 per package. I’ve bought it at our local Giant as well as Whole Foods and most recently on sale at Sprouts for $2.19!
- Also, add-ins of blueberries and chocolate chips are obviously just a suggestion. You do you! I also love hemp hearts on top (great iron and protein source for baby and toddler, too) and coconut. If adding nuts or chocolate chips, follow directions to add after you’ve filled the mini muffin tins since cooled chocolate chips and nuts may be choking hazards up until age 4.
No Sugar Added Chickpea Flour Banana Muffins
- 1 ½ cups garbanzo bean flour
- 1 tsp baking soda
- 1 tsp cinnamon
- 3 medium very ripe bananas
- 2 tbsp applesauce
- ¼ cup avocado oil or other cooking oil
- 1 tbsp vanilla extract
- 3 tbsp soymilk or other nondairy milk
- 1 ½ tbsp apple cider vinegar
- 2 large flax eggs (or regular eggs) 1 flax egg = 1 tbsp ground flax set with 2 ½ tbsp water
- Preheat oven to 350 degrees F. Spray muffin with cooking spray or grease lightly with coconut oil, real butter, or a vegan buttery spread.
- Mix 2 tbsp flax and 5 tbsp water to set in a small ramekin.
- In a medium bowl, whisk together chickpea flour, baking soda, and cinnamon.
- In a large bowl, mix bananas, applesauce, oil, vanilla extract, flax eggs, milk and apple cider vinegar until well combined and creamy. Add dry ingredients to wet ingredients and mix until just combined.
- Gently fold in any optional add-ins such as blueberries, cacao nibs, or nuts (be sure to leave nuts out if feeding to kids under 4).
- Bake for 13-14 minutes, or until tester inserted into center comes out clean. If making some as mini-muffins, bake 9 minutes. Remove from oven and place on wire rack to cool for 10 minutes, then carefully invert, remove and place back on wire rack to cool completely.
- Store in a sealed container in the fridge up to one week and freezer up to three months.
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These sound great for the whole family! I totally get what you are saying about not needing the extra sugar when they are little, it really does go on to help shape their tastes later in life.
Thanks, Brynn! I eat enough chocolate throughout the day that the slightly reduced sweetness doesn’t hurt me either haha. I don’t want to sound like a crazy mom, but he loves these and has been having them daily!!
do you apple sauce or Oil, oil is never mentioned in the directions.
Thanks for catching this! Oil and applesauce both should be mixed with all wet ingredients!
I am shocked at how incredibly good these are- I just had it in my mind that they would be dense, but they are light and lovely! Thank you for developing this recipe! My two little ones devoured a few immediately!
So wonderful to hear that! My son absolutely loves them too. Just be sure to keep them in a sealed container so they don’t get dry 🙂 They’re great with PB as well
It was yummy! Thank you
So glad to hear that! Just made a batch myself yesterday!
Hi how can I adjust to make them in the airfryer please?
I’m sorry that isn’t something I would recommend with this recipe! Check out my friend Liz Shaw’s “air fryer for dummies” cookbook that may have a muffin recipe!
these look so good, I’m going to make these today! As I try to limit my oil intake, I was just wondering what would happen if I left out the oil. Thanks
You could try replacing with just applesauce, but they would likely come out dry. If you’re using a high quality olive or avocado oil, consuming them is no different than if you were to eat an olive or avocado.
Can chickpeas be used instead of the flour?
Not in this recipe, unfortunately as they will contain a lot of moisture and the chickpea flour absorbs the moisture from all of the wet ingredients.