Banana Maple Walnut Muffins


This past Saturday morning, I awoke with lots of energy, a rumble in my tummy, and an urge to bake. But what to make for breakfast that wouldn’t blow my calorie budget?

These muffins, of course.
They’re not mega-size muffins – they’re portion-friendly and moist without being too heavy.
I found this recipe on the Baker by Nature blog (and if you enjoy drooling over wonderful food photography, check her blog out!) and, having everything in my pantry already to make them, they had to happen.

A couple of notes here:
1) Baker by Nature’s version uses pecans, and that’s fine – I used chopped walnuts because some people in my family are allergic to pecans :)

2) I substituted unsweetened plain applesauce for the coconut oil to lighten these muffins up a bit and used white whole wheat flour (take note – that doesn’t mean it’s bleached flour) White whole wheat flour is ground from a different kind of wheat – white wheat!  White whole wheat is not bleached whole wheat flour. White wheat has a lighter texture, and it’s well suited for baking, while still giving you some benefits of whole wheat flour.

I’d say the best part is that these muffins are cholesterol free, (which they are) but really the best part is that they’re delicious.   And they seem to keep well in the refrigerator. Bonus!

Trust me, if you like bananas and muffins, have one of these with your morning coffee or tea. They’re great served with fresh fruit or as a delicious side to an omelette breakfast.

Maple Walnut Banana Muffins

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: one dozen muffins

Serving Size: 1 muffin


  • 1 3/4 cups white whole wheat flour (be sure not to pack your flour)
  • 1 cup light brown sugar, packed
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 cup mashed banana (those blackened bananas sitting on your counter that look too far gone to eat? Yeah. Use those. )
  • 1/2 cup almond milk
  • 1/2 cup unsweetened applesauce
  • 1 teaspoon pure vanilla extract
  • 2 and 1/2 tablespoons maple syrup
  • 1/2 cup walnuts, chopped
  • For the cinnamon glaze (optional):
  • 1 cup confectioners’ sugar
  • 1-2 tablespoons water
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon salt


  1. Preheat oven to 400 (F). Line a twelve-muffin tin with paper liners; lightly spray liners with non-stick baking spray and set aside.
  2. In a medium-sized bowl mix together the flour, brown sugar, baking powder, salt, cinnamon, and nutmeg. In a separate medium-sized bowl, whisk together the mashed banana, almond milk, applesauce, vanilla extract, and maple syrup. Pour the wet ingredients into the dry and mix until just combined, being sure not to over mix. Fold in pecans.
  3. Divide the batter evenly among the prepared muffin liners. Bake for 18 to 20 minutes, until a toothpick or cake tester inserted in the center comes out clean, or with just a few moist crumbs attached. Drizzle with glaze right before serving, if using. Serve warm.
  4. For the cinnamon glaze (optional):
  5. Combine all of the ingredients in a small bowl and whisk smooth. If the glaze appears too thick, add a little more water; if the glaze appears too thin, add a little more sugar.

There you have it, get baking!

The original recipe can be found on Baker by Nature’s blog here: