These hearty muffins are full of warm chai spices and sweetened only with ripe bananas. One muffin has just 4g sugar, 5g protein and is loaded with magnesium, zinc, and B vitamins. They’re a great low sugar, high fiber, nutrient-dense snack for anytime of day. They pair especially well with a cup of chai tea or coffee on a chilly fall morning!
Ingredient highlight
Bananas! are a good source of fiber, potassium, vitamin B6, and vitamin C. Bananas are high in carbohydrates called resistant starches, which function similarly to dietary fiber and act as prebiotics in the gut. As a banana ripens, these starches get converted into sugar. So even though bananas are high in carbs and sugar, the resistant starches and fiber content make it a low glycemic food whether the banana is ripe or not.
Servings 12 muffins
Prep Time 10 minutes 
Cook Time 25 minutes Ingredients
- 1 cup mashed overripe bananas (about 2 large)
- 2 tbsp olive oil
- 2 large eggs
- 1 tsp vanilla extract
- 1 cup (145g) raw pumpkin seeds
- 1 cup (120g) raw walnuts
- 1 tsp baking soda
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- ¾ tsp kosher salt
- ½ tsp ground cardamom
- ½ tsp allspice
- Optional mix-ins: ~ add ½ cup chocolate chips and/or ½ cup chopped walnuts to the batter for extra sweetness or crunch.
Instructions
- Preheat the oven to 350F. Line a standard muffin tin with muffin cups. In a large bowl, mash the bananas. Add the oil, eggs, and vanilla and whisk until smooth.
- Add the seeds and nuts to a high-speed blender and blend on high into a fine meal, scraping under the blade as needed. Transfer to the large bowl along with the baking soda, spices, and salt. Stir until combined.
- Divide between the muffin cups, filling them well below the brim (they rise a lot, if you fill too much you’ll just have less muffins!). Bake for 25 minutes or until the tops are darkened and a knife inserted comes out clean.
- Let cool for a few minutes, then enjoy warm (with a pat of butter, if you’d like).
- Store completely cooled muffins in an airtight container in the fridge. Gently re-warm in the microwave.
Items you can prep ahead (optional)
- Make the muffins.
Substitutions:
- To make vegan, try substituting with a vegan egg replacement.
- To make nut-free, use all pumpkin seeds in place of walnuts.
Storage:
- Store leftovers in an airtight container in the fridge for up to 6 days or freeze for up to 2 months.
Leftovers + Repurposing:
- Warm these up in the microwave on low power until just warm.
- Cut in half and enjoy with a pat of butter.
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