There isn't a more satisfying feeling than sneaking greens into muffins and having your kids love the results. Well, I take that back...it's more satisfying having them want to eat greens that aren't hidden. But, I'll take what I can get by feeding my children snacks like these gluten free Banana Kale Muffins.
These healthy muffins are made with a combination of cassava flour, coconut flour and ground flax; perfect for a grain-free, nut-free, Paleo snack. They are sweetened with bananas and a bit of raw honey and contain baby kale, although you could substitute the kale with spinach.
There's no denying that my youngest son (currently 21 months) does not like vegetables. It's truly been the most frustrating experience.
His older brother is the opposite; he LOVES veggies and actually requests them daily. I never had any issues getting him to eat healthy foods, so I was far from prepared for feeding my youngest and accommodating his palate.
Through trial and error, I've learned what foods my youngest loves and have found ways to incorporate veggies, fats and protein into those things. He still gets offered plain vegetables, but I usually have to get more creative or he won't eat a thing.
Smoothies one of my go-to's. With add-ins such as spinach, beet powder, and collagen, he gets important nutrients, but also enjoys the taste.
Sneaking vegetables into baked goods, like these Paleo friendly kale muffins, is another way I make sure he gets his greens.
For now, this is what works for us. I've just got to stay patient (easier said than done when dinner ends up on the floor and thrown across the table) and continue offering him nutrient dense food until he develops more of a taste for it.
So, back to these muffins...
They are great for breakfast, snack or an addition to any packed lunch. In addition, these muffins are:
- gluten free
- nut free
- Paleo friendly
- dairy free
- lightly sweetened
- easy to make
Ingredients in Gluten Free Banana Kale Muffins
These muffins are made with grain free flours, eggs, baby kale, lightly sweetened and flavored with cinnamon and vanilla.
Grain Free Flours
Cassava flour, coconut flour and ground flax are used in these muffins. Cassava flour and coconut flour are a must! However, the ground flax is optional. It adds a little flavor and texture, but not enough to make a huge difference.
The main reason for adding ground flax is from a nutritional standpoint. It offers a few more nutrients and healthy fats, perfect for any picky eater.
Eggs are necessary and substituting with flax, chia or collagen "eggs" won't work. The eggs bind all the ingredients together and give this muffin batter the proper consistency.
This recipe calls for baby kale, not regular kale. Baby kale is more tender and better for blending. Another option is using spinach.
These muffins are sweetened with bananas and a little honey. Any liquid sweetener may be used instead, however the honey nicely balances the flavor of the baby kale.
In addition to the bananas and honey, cinnamon and vanilla extract are used to flavor these muffins. These two ingredients are optional, but recommend.
How to Make Banana Kale Muffins
These muffins are made in a food processor. A high powered blender would work as well.
First, preheat your oven to 350 degrees F. Then, combine peeled bananas, eggs, baby kale, honey and vanilla. Blend until smooth. Add in the remaining ingredients and blend again.
Next, pour the batter into a lined muffin pan. Bake at 350 degrees for 22 minutes.
Once baked, remove from the oven and cool to room temperature on a wire cooling rack.Print
Gluten Free Banana Kale Muffins
- Prep Time: 5 minutes
- Cook Time: 22 minutes
- Total Time: 27 minutes
- Yield: 1 dozen muffins 1x
Healthy, gluten-free banana muffins that are perfect for a nourishing breakfast or satisfying snack.
- 2 large ripe bananas (250g)
- 3 large eggs
- 2 large handfuls baby kale (45g)*
- 1 Tbsp raw honey
- 1 tsp vanilla extract
- ½ cup cassava flour (82g)
- ¼ cup coconut flour (33g)
- 2 Tbsp ground flax
- 1 tsp ground cinnamon
- ½ tsp baking soda
- ¼ tsp salt
- Preheat oven to 350 degrees F.
- In food processor, combine peeled bananas, eggs, baby kale, honey and vanilla. Blend until smooth (some kale pieces will remain).
- Add in remaining ingredients. Blend.
- Pour batter into lined muffin pan (recipe makes 12 muffins) and place in middle rack of oven. Bake at 350 degrees for 22 minutes.
- Remove from oven and cool to room temperature on cooling rack. Store in fridge.
*Be sure to use baby kale, not regular kale. May substitute spinach for baby kale.
Keywords: kale, muffins, snack, nut free, breakfast, cassava flour
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