I am long overdue in sharing this Quinoa Banana Oat Muffins recipe. I have been making these muffins for the past year and every time I post a photo of these on Instagram or my facebook page people ask for the recipe. I didn’t have a recipe to share because I was just making them up as I went and they turned out slightly different each time. Our granddaughter little Sweet Pea loves to make muffins with me. When she spends the night the first thing she says in the morning is “Lita, I need my apron – I want to cook!” So we make a batch of these muffins. She loves to help stir and taste test!
Since they are not made with flour these are a dense muffin that is hearty, filling and delicious. I learned from Chef AJ how to make muffins without flour, oil or sugar that still taste delicious. Our little Sweet Pea would want those muffins but she would just pick out the chunks of fruit in them and leave the rest behind. I felt like she was waisting the muffin and not benefiting from the nutrition of the oats. So I set out to make a flour, sugar, oil free muffin that she would eat. I made many batches of muffins before I settled on this combination of ingredients. Everyone in my family enjoys these muffins including Sweet Pea!
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These muffins are moist without being mushy. The oats do break down somewhat when combined with the wet ingredients. and they make you think there is flour present. Update: The baking powder is optional – I no longer use it as it doesn’t make them rise much and it adds a lot of sodium. The spices add a pleasant sweetness. They are good warm or cold with a big mug of hot herbal tea.
These muffins freeze well. We take them with us when we travel, go hiking, bike riding, day trips and so on. When our daughter was in the hospital recently after giving birth to twins I took some of these muffins to her everyday. They are super filling and nutritious.
The brand of vanilla powder shown in the photo is out of stock right now but I link to another brand down below.
This is the brand of organic rolled oats that we buy at Winco Foods. Hubby Tom eats oats for breakfast everyday so between his use and the things I make with oats we go through a lot of oats each month. He divides the oats up into gallon size bags in our Food Saver and then freezes the bags for future use.
It is important to purchase pre-washed quinoa for this recipe so it can be made into a powder to add to the muffin mixture. Quinoa is a seed not a grain and is a high quality source of plant protein and fiber. I wanted to make the muffins more nutritious for our granddaughter “Sweet Pea” so I include the quinoa powder and ground flax meal. She has no idea these muffins are good for her – she just knows they taste good! See below for alternatives to using ground quinoa. Quinoa Flakes will work or even just grind the equal amount of rolled oats and use that.
For the muffin mix you can use all old fashioned or rolled oats in place of the ground quinoa, quinoa flakes or the quick cooking steel cut oats. That would be 5 cups total of rolled oats for the muffin mix. I just like the nutritional profile of using the different grains but it does still work with all rolled oats.
I think bananas work best because of their sweetness and moisture content. But if you can’t use bananas, try pureed or mashed very ripe mango or plantains or very moist and sweet oven roasted Hannah Yams or Japanese Sweet Potatoes. If you use the sweet potatoes or yams you might need more applesauce added to the batter to make it spreadable. You might have to add date paste for sweetness as the ripe bananas are also adding sweetness.
Update: Some people tell me they use oat flour instead of the ground quinoa. I have since discoverd Quinoa Flakes which are just rolled and flatened quinoa – like how they make rolled oats. It eliminates one step and is very convenient and less processed than grinding the quinoa into a powder. I buy this product at Whole Foods in the cereal aisle by the oats. If you don’t have either of these products you can use ground millet or grind 1/2 cup more rolled oats into a flour and add it. I like using the quinoa to boost the nutritional profile especially when I am making things for Sweet Pea.
I use these parchment baking cups in my nonstick muffin pans. If you have silicone muffin pans you can use those.
Get the kids or grandkids involved in cooking in the kitchen- they really do like to help and it makes them want to try the food!
Like I showed you in the video I like to make up my own Muffin Mixes. If I have all the ingredients out it just makes sense to go ahead and measure out the ingredients into more containers to use later. I label each container and include the amounts of wet ingredients to add when I am ready to make muffins. It is such a time saver. I also keep a stash of over ripe bananas in the freezer so I can always whip up a healthy muffin or other treats.
I hope you enjoy these muffins as much as my family does. If you follow Chef AJ’s Ultimate Weight Loss program these muffins are compliant on her program. I will be working on some muffin variations in the future.
I now use the Trudeau silicone bake ware. No need for paper liners – silicone is great for oil free baking.
Don’t miss the Perfectly Peachy Pie.
I have now added Dehydrated Granola and Cookie recipes using this muffin mix.
Quinoa Banana Oat Muffins
- 20 ounces mashed overripe banana – about 2 1/3 cups of mashed banana frozen bananas thawed out is fine
- 1 cup unsweetened applesauce
- 1/2 cup prewashed quinoa -dry – uncooked ground into a powder – see video – if you can’t find prewashed quinoa try using ground millet instead or quinoa flakes or quinoa flour or ground oats
- 2 cups Quick Cooking Steel Cut Oats* see note below recipe
- 2 1/2 cups Rolled Oats or old fashioned oats – use certified gluten free oats to make these gluten free
- 1/4 cup ground golden flaxseed meal
- 1 tablespoon ground cinnamon
- 1 tablespoon baking powder – optional it doesn't seem to make them rise very much and it adds a lot of sodium
- 1/2 teaspoon ground cardamom
- 1/2 teaspoon nutmeg – freshly ground is best – see video
- 1/2 teaspoon vanilla powder or 1 teaspoon vanilla extract
- Preheat oven to 350 degrees.
- In a large bowl mash the bananas using a potato masher or a large fork. Mix in the applesauce. Add the cinnamon, baking powder, cardamom, nutmeg and vanilla powder or vanilla extract. Stir until well incorporated. Add the quinoa powder, quick cooking steel cut oats, old fashioned oats and ground flaxseed meal. Stir until well combined.
- If using metal muffin tins use baking cup liners to prevent sticking or use silicone muffin pans. Using a 1/2 cup measuring cup divide batter evenly into 12 muffin cups. Bake for 30-35 minutes – depending on your oven. They take 30 minutes in my Breville Smart Oven Air on the bake function.
- Let cool completely. May be frozen for future use.
- Yield: 12 muffins
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