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Healthy Home Economist / Archives / Recipes / Breakfast Recipes / Breakfast Muffins / Green Banana Flour Blueberry Muffins Recipe

Green Banana Flour Blueberry Muffins Recipe

by Sarah Pope / Affiliate Links ✔

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Easy blueberry muffins recipe using green banana flour that contains beneficial resistant starch to nourish and strengthen beneficial probiotics in the gut while enjoying a healthy breakfast or snack!green banana flour blueberry muffins on a large plate on a wooden table

The benefits of eating starchy green bananas are making lots of waves in the health community. While some diets demonize all things starch, the truth is that it can be a very nourishing food if you get the right kind. The classic blueberry muffins recipe below uses green banana flour for a delicious and easy way to get some into your family’s diet!

What is it about the starch in green bananas and banana flour that is so good? These foods contain a special type of carbohydrate called resistant starch that nourishes and strengthens beneficial gut microbes. Hence, it is an important type of food to be eating on a regular basis if a balanced gut environment is important to you.

Other foods that contain resistant starch include:

  • Retrograded potatoes (cooked and then cooled such as fermented potatoes)
  • Plantains and plantain flour
  • Legumes (cooked and cooled)
  • Parboiled rice (including wild rice)
  • Potato starch not potato flour (where to find)
  • Cassava starch

Note that gut healing diets such as the GAPS protocol exclude all starch from the diet temporarily while the intestinal wall heals and seals. This doesn’t mean starch is “bad”, just that it is contraindicated until healthy digestive function is restored. Once this is achieved, resistant starch in the diet can help it stay that way! This article outlines the many benefits of resistant starch (RS) to gut health if you’d like to learn more.

Green Banana Flour Muffins with Blueberries!

Green banana flour has a mild banana taste when eaten raw. When cooked or baked as in the recipe below, however, it loses all banana flavor and has a texture very similar to light wheat flour. It is a very good choice for making low to no grain baked goods.

What’s more, preliminary research has shown that the type of RS in banana flour is more resistant to heat than other sources like potato starch, which is encouraging for those of us who might prefer to cook with it than eat it raw. In addition, after the muffins cool, a portion of the resistant starch becomes active again.

The most surprising thing I discovered about green banana flour is how it soaks up the moisture! It is definitely the thirstiest flour I have ever baked with requiring more than a little trial and error to get the right consistency for muffin batter.

green banana flour blueberry muffins
3.67 from 12 votes
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Green Banana Flour Blueberry Muffins Recipe

Easy recipe for blueberry banana flour muffins using green banana flour that contains beneficial resistant starch to nourish and strengthen beneficial probiotics in the gut.

Cook Time 20 minutes
Servings 12 muffins
Calories 205 kcal
Author Sarah Pope

Ingredients

  • 1 cup green banana flour
  • 1 cup gluten free flour
  • 3 eggs large, preferably pastured
  • 1/2 cup date syrup
  • 1/2 cup coconut oil expeller pressed, preferably organic
  • 1 cup blueberries preferably organic
  • 1/2 - 1 cup whole milk
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 1 pinch sea salt

Instructions

  1. Preheat oven to 350 F/ 177 C. Mix banana flour, gluten free flour, sea salt and baking powder together in a mixing bowl.

  2. In a separate bowl, beat eggs and mix in date syrup, coconut oil, and vanilla extract.

  3. Combine the wet and dry ingredients together until well blended.

  4. If the batter is too thick, slowly thin with whole milk until a consistency like homemade frosting is achieved.

  5. Fill muffin cups about 3/4 full with batter.

  6. Press about 6-7 blueberries into each batter filled cup. Leave a few blueberries poking out of the top.

  7. Bake at 350 F/ 177 C for 20 minutes. Remove from oven, cool and then enjoy a muffin or two with a generous square of grassfed butter on top.

  8. Keep in an airtight container on the counter for quick and easy snacking. Refrigerate muffins you will not use in 1-2 days.

Recipe Notes

If you wish to make these muffins completely grain free, I would suggest this recipe for grain free blueberry muffins.  

Maple syrup may be used instead of date syrup if desired.

Nutrition Facts
Green Banana Flour Blueberry Muffins Recipe
Amount Per Serving (1 muffin)
Calories 205 Calories from Fat 99
% Daily Value*
Fat 11g17%
Cholesterol 55mg18%
Sodium 31mg1%
Potassium 224mg6%
Carbohydrates 22g7%
Fiber 2g8%
Sugar 6g7%
Protein 4g8%
Vitamin A 100IU2%
Vitamin C 3.3mg4%
Calcium 20mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.

banana flour muffins stacked on a china platter

More Healthy Muffin Recipes!

Try these other muffin recipes too!

  • Lemon poppyseed muffins
  • Paleo banana muffins
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Category: Breakfast Muffins, Gluten Free Recipes, Paleo Recipes, Vegetarian Breakfasts
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (9)

  1. Marcela

    Jun 23, 2018 at 2:09 pm

    It looks delicious. Can’t wait to try it!!

    Reply
  2. Terri

    Mar 4, 2018 at 10:04 am

    Hi – Do you think I could use unsweetened almond milk instead of whole milk?

    Reply
    • Sarah

      Mar 4, 2018 at 11:47 am

      Probably would work fine, but I have not tried it. If you do, please use the almond milk with no additives in a bottle in the refrigerated section of the healthfod store or make your own. Please do not use almond milk in a carton. https://www.thehealthyhomeeconomist.com/coconut-and-almond-milk-in-cartons-not-a-healthy-buy/
      https://www.thehealthyhomeeconomist.com/the-three-best-substitutes-for-a-child-allergic-to-milk/

  3. Robyn

    Feb 27, 2018 at 10:40 pm

    When you bake with the green banana flour does it lose the resistant starch?

    Reply
    • Sarah

      Feb 28, 2018 at 9:46 am

      Yes, you lose some.

  4. Catherine Salvadore

    Feb 22, 2018 at 9:34 am

    5 stars
    I made these last weekend right after you posted the recipe. I loved the texture and that they were only mildly sweet. Most muffin recipes taste like birthday cake instead of a healthy breakfast pastry! Thanks for not overloading the recipe with sugar!

    Reply
  5. Elsha De Jong

    Feb 19, 2018 at 12:09 am

    Your link to Amazon is not producing “green banana flour”. I have this more often with products your recommend. Why is this? Thanks! Elsha

    Reply
    • Sarah

      Feb 19, 2018 at 8:25 am

      I checked the link in the recipe and it goes to the same brand of organic green banana flour I used for this recipe. Not sure what the problem might be on your end.

  6. Aura Rodriguez

    Feb 18, 2018 at 7:31 pm

    I am so glad you posted this. I have a bag of banana flour that I bought a couple of months ago. I got it because it looked interesting, but I had no idea what to do with it. Now I do!

    Reply
3.67 from 12 votes (11 ratings without comment)

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