These muffins are made with no sugar or syrups and are bursting with wholesome ingredients. A few minutes of easy meal prep will provide a week’s worth of filling, grab-and-go breakfasts or snacks.
These muffins are incredibly tender, filling, lightly sweet, and exploding with good-for-you ingredients. They’re just what I, for one, need after the decadence of last weekend’s flourless chocolate cake and perhaps a few too many crispy buffalo wings while watching the big game. (!!!)
A big batch can be whipped up in the blender or food processor, and did I mention there’s not a single grain of sugar or drop of syrup?
Despite the best of intentions, I do manage to enjoy my fair share of sugary desserts. So when I prepare daily meals and snacks, I try to keep added sugars to a minimum. I’ve received lots of positive feedback from my awesome readers when I share this sort of recipe, so I’m trying to keep them coming.
So what makes these muffins special?
- No sugar or syrups – sweetened with whole fruit
- Use of almond flour and flax meal in place of all-purpose flour
- Grain- and dairy-free for those who need it
- Loaded with fruit and a healthy dose of carrots
- They’re super tasty so you truly want to eat them!
The taste of these wholesome muffins is best described as a cross between banana bread and a bran muffin. I’ve made many, many batches for my family and have also demoed them in cooking classes. The feedback has been consistent thumbs up, so this recipe was the first thing that came to mind when my friends at Barlean’s requested a recipe using their butter flavored coconut oil for a Valentine’s Day treat.
Extra virgin coconut oil has always been my go-to for these muffins for the way its light flavor complements the other ingredients. However, the butter flavored coconut oil provides an option for those who don’t care for a light underdone of coconut, while still keeping the recipe dairy-free for those who need it.
The addition of flaxseed meal sneaks in added fiber, plant-based protein, and a variety of minerals. Flaxseeds are also one of the richest sources of plant-based omega-3 fatty acids. That said, if you don’t flaxseed meal on hand, it can be replaced with additional heart-healthy almond flour.
One large muffin is filling on its own, but for a more substantial meal, I often serve one with a small side of yogurt and fruit. It’s makes a satisfying, well-rounded breakfast to which I truly look forward. These muffins freeze well, too, and the big batch allows for built-in meal planning. I always stick a few in the freezer after they’ve completely cooled to pull out as needed.
Though wholesome Paleo muffins might not seem like a traditional Valentine’s Day treat, I decided that it is a treat to reward ourselves with something that nourishes our heart and; therefore, our soul. That’s something we can feel good about on so many levels…and it leaves room for a little dark chocolate, right?
Heart and Soul Paleo Muffins
Ingredients
- 1 1/2 cups (150 grams) almond flour or almond meal
- 1/2 cup (60 grams) flax meal (see notes for options*)
- 2 teaspoons baking soda
- 2 teaspoons cinnamon
- 1/2 teaspoon kosher salt
- 3 medium over-ripe bananas (about 1 1/3 cups or 320 grams mashed)
- 1 cup pitted dates**
- 3 large eggs
- 1/4 cup coconut oil (regular virgin or butter flavor; no need to melt)
- 1 teaspoon apple cider vinegar
- 1 1/2 cups carrots, shredded (about 5 - 5 1/2 ounces)***
- Optional add-ins: about a 1/2 cup raisins, chopped nuts of choice, shredded coconut, chocolate chips, etc.
Instructions
- Grease or line a muffin pan(s) for 12 or 18 muffins as preferred; set aside. Preheat the oven to 350 degrees F.
- In a medium bowl, combine the almond flour, flax meal, baking soda, cinnamon, and salt. Set aside.
- In a food processor, blend the bananas, dates, eggs, coconut oil, and vinegar until smooth. (I have also used a high-powered blender, but be aware: the batter is thick, so this method may require some stirring by hand to fully incorporate the dry ingredients. If using a blender, make certain to blend the banana-date mixture until very smooth before adding the dry ingredients.)
- Add the dry ingredients, and process until just combined, scraping down the sides as needed. Sprinkle the shredded carrots over top and pulse a few times to incorporate, taking care not over-process them.
- Scoop the batter into the prepared muffin tins and bake for approximately 30 minutes for 12 larger muffins or 25 minutes for 18 medium muffins. Check a few minutes early and/or add a few minutes as needed, as all ovens vary.
- Cool for 5-10 minutes in the pan, and then remove to a rack and cook completely. Muffins may be stored on the counter for a day or so, after which I recommend covering and refrigerating. Muffins will keep in the fridge for about a week and freeze well.
Notes
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